Muscle Gains

You want a rock hard body? Ready to tone up? Then, you’re on the way to muscle gains.  Here’s how to get started.

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7 Minute Muscle

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Should I Lose Weight?

You need to have a body fat percentage of between seven and ten per cent. Any higher, you will have the muscle gains, but you may not notice it. Lose the weight, before starting this program.

How Can I Track My Progress?

Keep a journal that lists a weekly record of your weight, your exercises and workout routine, and what you eat – your diet. A journal can show you what you have accomplished and what you need to change. List your goals – what you want and how you are going to do it.

Where Do I Begin?

Begin with Body Building or Weight Training Exercises for muscle gains. Weight Training consists of weight resistance machines and free weights. Have a trainer show you the equipment. Good form is important. Using lesser weight, develop the right form and proper technique for the equipment. This is important; the wrong form can cause injury.

Make sure that you have the form and technique down pat, before proceeding with more weight on the equipment. Then, proceed with your workout. Over time, you will see muscle gains, as you add more weight.

What Floor Exercises Should I Do?

You will need to do floor exercises for muscle gains. Do your push-ups to strengthen your chest. For your abdominals, try sit-ups, leg raises and curls. Try to buildup to three sets of ten repetitions.  For the best effect, do these exercises, slowly.  You can feel the muscles tense.

Your workout should be about one hour – three days a week. Any more, you won’t be having any muscle gains. Try to do as much as you can in that one hour.

How Do I Start Aerobic Exercises?

Cardiovascular or Aerobic Exercise consists of walking, jogging or bicycling. Just try a thirty minute jog, three days a week and on the days that you don’t do body building.   You will have muscle gains with your runs.

If you are just beginning, try walking around the block. Walking is a great beginner exercise that helps muscle gains. All you need are a good pair of walking shoes. Over time, build up to a thirty minute workout and then add speed. Before you know it, you will be running the whole thirty minutes.

What Else Can I do?

Some tips to help your muscle gains:

1)      Warm-up. This will prepare your muscles and joints for your workout. Warm-ups can prevent injury.

2)      Have calcium rich foods or drinks.  Your muscles are getting stronger, and these foods will help your bones get stronger, too.

3)      Add variation to your routine. Change the number of sets and/or try a new exercise. Boredom leads to lack of discipline, so keep it interesting and fun.

4)      Drink plenty of water. You won’t feel fatigued, during the workout. Water helps in developing muscles and muscle gain.

5)      Get your sleep. You need about eight hours of sleep each night. After a hard training session, your muscles develop when you are resting.

6)      Avoid steroids. They may help muscle gains, but, there are side effects. It’s much better to work out without them.  

Would You like A Complete Program?

On this page, you can see complete fitness programs for muscle gains. These programs contain step by step instructions, videos that you can follow, and a diet – meal plan. This training works.  Hundred of athletes have had muscle gains and built a rock hard, well toned body.  Give them a try.

With the 7 Minute Muscle Program, you can develop your muscles and lose fat in just seven minutes  a day. If you are short on time, this program is for you.

With the 7 Minute Muscle Program, you can have muscle gains and build a rock hard body. It’s not hard, and you can do it at about one hour a day. Good luck with your program.