Reading time: 2 – 3 minutes

How Fast Can You Gain Muscle Mass?


I was talking to my girlfriend the other day about getting in shape. She's a yoga instructor and is in great shape, but she has very little actual power. By power I mean explosive strength, the ability to manifest strength with speed. While she has phenomenal core strength, balance, flexibility and stamina, she's not very good at anaerobic exercise, or general lifting or resistance work. So I suggested she try some weight training to balance her out, and she said no, because she didn't want to get all jacked and ripped and covered in veins. Which lead me to explain how hard it is to gain muscle, but she remained dubious. How quickly can somebody gain muscle? What is the science behind weight lifting and muscle gain? In today's article we're going to take a closer look, so read on!

If you read the muscle magazines, you can find claims that people can gain 30 lbs of muscle if they just follow this one unique special four week routine. You see hundreds of supplements promising to help you gain 5lbs of muscle in one weekend, or other fantastic claims. Is this possible? Can you pack muscle on that quickly?

Let's look at the facts. Your average male trainee who is doing everything right, from nutrition to the right amount of exercise to sleeping properly and the rest of it can at best pack on about half a pound of muscle a week, which means about two pounds of muscle a month. A woman can do about half of that, so if a woman works out as hard as she can and does everything right, she can put on about a pound of muscle in a month.

Let's take the long term view on that. What that means is that if this man does everything absolutely right for a whole year, he can gain 24 pounds of muscle mass.

A woman can put on about twelve pounds of muscle, and when you step back and think about it, that's actually a lot of muscle. It's just not the ridiculous rate that all these magazines and products seem to promise and guarantee. Which means that my girlfriend's worries that she would wake up huge one day, a veritable she-Hulk just because she picked up some free weights are largely delusional. Don't go listening to all the advertising; instead just realize that adding muscle takes a lot of work.



Try the Where to Buy PX90 or the P90X Before and After Pictures.

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How to Gain Muscle Strength ? The Absolute Way

There are so many benefits to gain muscle strength that can not only help you in the gym when working out, but it can really make a difference in your everyday life.

It increases your metabolism; it makes performing everyday tasks that requires strength easier, it reduces stress on your body and generally gives you more confidence.

This article will be about how to gain muscle strength so that you can reap the benefits and apply it to your life.

Tips to Gain Muscle Strength

The first and obvious tip to gain muscle strength is to start working out. Because if you want to gain muscle strength, you need to build your muscles, as they are the main tool for this purpose.

But you can't just gain muscle strength by performing the same exercise, with the same resistance every time you are in the gym. The best way is to keep increasing the resistance.

By increasing the resistance, you are making your body build bigger and stronger muscles. Bigger and stronger muscles results in you to gain muscle strength. Even if you just increase the resistance a little, you will, before you even notice it, see the results.

The following exercises are great to Gain Muscle Strength

Gain Muscle Strength Exercise #1:Grab a pair of dumbbells in each of your hands and hold them for as long as possible. Repeat the exercise to gain muscle strength 3 times. This exercise is great for your grip and will help you when lifting other weights.

Gain Muscle Strength Exercise #2:The bench press is a great exercise for your chest area, including your triceps and shoulders.

This is a core muscle exercise that will help you tremendously in your muscle building journey.

Gain Muscle Strength Exercise #3:The dead lift has a lot of benefits, but you need to perform it correctly. By doing it right, it will be much easier for you to work on other exercises, as the dead lift is one of the toughest exercise to be found.

Gain Muscle Strength Exercise #4:This is the pull up exercise where you get to use your own weight as resistance. And to gain further muscle strength with this exercise, you can make use of a weight-belt. The pull up can be performed in a lot of different ways and is great for building core muscles.

Gain Muscle Strength Exercise #5:The dip goes great hand-in-hand with the pull up where you also get to use your own weight and you can add extra weight if you like.

Gain Muscle Strength Exercise #6:This is the squat exercise that is great for your below waist area. Not only will it make your muscles explosive, but it will release hormones to help your body produce muscles.

All the above exercises and advice are great for the purpose. But for them to be really effective, you need to apply the gain muscle strength tips to your routine and be consistent while doing it.

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Reading time: 7 – 12 minutes

The type of music you listen to can have a dramatic impact on your physiology and intelegently applied to your  workouts can help build strength and speed much faster. Here's some ideas on how music can improve your peakperformance training and strength.

The top 40-playlist music that you hear at the gym screaming out of fellow gym goers earphones is music that may get the adrenaline pumping, but can actually cause you to unconsciously add more tension to your body. This results in less strength and an internal battle between your muscles and your mind, it's like driving with the handbrake on, you're not going to be able to get very far are you?

Use Music To Motivate, Don't Be It's Slave

You see, most Rock/Metal music is produced in a way (especially now with advancements in technology) that the music is almost “pounded” into you. You have no choice but to be it's slave. It pushes you around and quite often the steady pounding beats influence your body movements to be stiff, angular, and excessively compressed rather than organically fluid, powerful and spontaneous.

Trying to “out-wit” your muscles most often results in more “constipated” breathing patterns and fatigue due to the unconscious engagement of too many muscle fibers and the force being applied to them.

You may feel inspired by what you're listening too but the effect of your musculature and physiology most likely doesn't qualify as  anything near optimal peak performance training. In fact, in most cases, music playlists are just a set of haphazard of “feel-good” songs, that can actually be pulling up the handbrake on your overall progress.

How many people do you see at the gym that look the same month after month? Lift almost the same weight month after month? Have a zombie-like glaze over their eyes? Is it any wonder why they don't get results and end up canceling their membership and searching around for the next “gadget” to deliver them optimal workouts?

By not taking total conscious charge of the music playlists you listen to at the gym, it's most likely your strength, speed, endurance, weight loss, and fitness goals will be haphazard just like these people you see so often.

You'll speed up your progress much faster if your mind is truly inspired by music that actually encourages your body to move more organically powerful like some of the examples below.

The music you're currently listening to can be causing you to be driving with your handbrake on.

To change things up, try contrasting music some selections from a Rock/Metal genre with fast tempos,  with a piece from the great master Ludwig van Beethoven or Carl Orff as you'll hear in examples below.

When you listen to this music, think of how you could incorporate the movement of the music, with lifting weights, running, and cardio…

It may seem counter-intuitive at first some part but if you're brave and willing to try listening to something different and give it a chance, you'll most likely be amazed how your body and mind respond together.

Music that “breathes” different allows your body to breath different and give you better results in strength, speed, and endurance – not to mention exceptional attributes for faster recovery.

The music you pump into your brain directly correlates how your body will move and respond. It can make your stronger, faster or it can have you flatlining and over taxed.

Remember, if you think differently, you will get a different result. What you listen to directly affects everything you think and do whether you're really conscious of it or not.

So, try this..

Before you go to the gym next time, load up your mp3 player with some music from some of the examples I've given you below. Those of you who think you don't like classical music or soundtracks won't be able to help but be inspired by some of the examples below.

You've heard this music below whether you realize it or not – in bits in pieces in some of the most influential movies of all time at the places in the place where the most desirable impact needed to be conveyed.

Carmina Burana O Fortuna has been used many many times in movies for the music playing behind King Arthur and his knights pounding through the forest to battle in full battle gear to demonic thriller movies.

By linking powerful pictures you see in your mind's eye with powerful “breathing” music like this that has full of ups and downs, relaxing and dynamic phrasing, along with gagged dynamics help your body move much more organically powerful, fluid, and fast by not overtaxing your musculature.

Here's a few good examples of powerful music that will fill your body with power, strength, and inspiration AND new ways of moving and breathing…..

Carl Orff  - Carmina Burana O FortunaCarl Orff – Carmina Burana O Fortuna Carl Orff Carmina burana O Fortuna The full piece from UCtelevision :

Imagine the orchestra behind you as your lifting weights or running and as the harmony and the vocals volume increase, imagine yourself lifting more, feed off the music's energy! Imagine yourself as King Arthur or as one of his Knights of the Round Table pounding on horseback fearless and unstoppable.

Gustav Holst - MarsGustav Holst – Mars Mars, from Gustav Holst's Planet Suite, being played by The Royal Liverpool Philharmonic Orchestra and conducted by Sir Charles Mackerras.

Imagine in this music you ARE the god of war and have the power to destroy planets and solar systems with just your grip alone. Do you think your breathing patterns would change listening to this? Do you think your adrenaline will be pumping to lift more and do more to realize your fitness dreams faster?

 You could maybe utilize this in a cardio workout, imagining doing martial arts punching or kicks to this music.

Classical music has very little technology and electronics as part of it's instrumentation. To me, Classical gives the music a chance to “breathe” as well as your mind and body. It invokes the imagination like no other style can do especially because it was composed in the days long before TV and movies so that the notes themselves would paint a picture. And, they do if you know how to listen properly.  If you listen with headphones you will be able to hear more of the nuances of this style that will empower you!

Take for example, the latest Hollywood blockbusters out, listen to the soundtrack, it's mostly all orchestral. Is it any wonder why, when the superhero does his/her thing the music matches it? And how when we leave the cinema, we want to be that superhero and emulate their moves?.  Unconsciously the music has sparked a change in our physiology, this is CRUCIAL to understanding the body and strength.

Here are 2 great examples form Hollywood blockbusters I found online..

Dragon:The Bruce Lee Story -SoundtrackDragon:The Bruce Lee Story -Soundtrack this was from the video ^^

Beautiful isn't it? If you were to put that on your mp3 player and listen at the gym and you imagined yourself in front the orchestra playing that,  how would that make your body move?

You would move more efficiently and effectively as the music is allowing your body to move more fluidly.

Batman 1989 - Soundtrack SuiteBatman 1989 – Soundtrack Suite A suite of various pieces from Batman (1989), edited and mixed in Audacity. composed by Danny Elfman. In light of the recent release of the “Expanded Archiva…

 Imagine yourself when lifting weights to be driving in the “Batmobile” with the orchestra behind you, whilst lifting weights or doing body weight exercises

In CoreForce Energy, I teach my clients to  feel energy and use this to accelerate their performance.

To your strength and mastery,

Garin Bader.

Use Music To Motivate, Don't Be It's Slave