Fat Can Turn Into Muscles!

This one is just plain silly. If you think about, how on earth can one type of tissue magically change itself to become a different type of tissue? Especially if they both have different purposes. I heard this one back in high school and I’m sure most people who heard it probably took it as fact and never researched it further.

Fat CANNOT turn into muscles.

This one stems from rumors that if you were to stop working out, the muscles you’ve built will magically change themselves into fat. What really ends up happening is the muscle just gets covered with a layer of fat due to inactivity. With that mindset, one would assume that maybe the opposite is also true. And that fat can turn into muscle. Not possible. In fact, you’re born with a certain amount of muscle fibers and what you’re doing is just growing those muscle fibers, not creating new ones.

So how do muscles grow?

Well, it’s a pretty simple process. To boil it down, your muscles grow when you place stress upon them.

The human body is amazing in it’s ability to adapt. Making your muscles bigger so it can better handle the stress in the future is a great example of this ability.

So basically what you need to do to grow your muscles is to stress your body with weights that is CHALLENGING to you. The stress that you placed on your muscles cause tiny, microscopic tears in your muscle fibers. Lactic acid is also produced during periods where you muscles are under stress. You’ve probably felts the effects of lactic acid periodically in your life. It’s that burning feeling you get when your muscles start to fatigue. These and a few other things activate the body’s protein synthesis system.

Afterwards, you allow your body to RECUPERATE and HEAL by resting. It is during the resting period that your body rebuild your muscles. The body will begin to marshal it’s resources to the affected area and start the repair process. That’s when your muscles become BIGGER and STRONGER.

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Like any muscle group, if you want to get bigger arms, you’ll need to put them under stress. In other words, you have to work them hard! The human body is great at adapting in that it will strengthen your muscles in order to accommodate the increased level of stress placed upon it.

The arms are made up of two main muscle groups. The biceps and the triceps. The biceps are the big muscles on the front of your arm that contracts when you pull things. It’s the muscle that contains the “bulge” that a lot of guys aim to get. The triceps are the muscles that are directly behind your biceps and help you extend your arm and push things. Contrary to popular belief, the triceps are actually the muscles that give your arms that bulky look.

When working out your arms, you need to concentrate on getting the most out of the workout movement.

For biceps curls, make sure you only use your biceps when trying to curl a weight. Do not swing your arms in an attempt to make the workout easier. Remember, we’re trying to put as much stress as we can on your muscles so they can grow. And as you lower the weight after the curl, don’t just drop it and let gravity take over. Slowly lower the weight as to put even more stress on your biceps.

Triceps should be focused the same way as well. Whether you’re doing bench presses or triceps extensions, you need to concentrate on putting the most amount of stress you can on your triceps.

You should only focus on specifically working out your arms one day per week since you’ll be using your arms throughout other workouts.

Here are a few exercises for both triceps and biceps that you can do to help you to get bigger arms:

Triceps Workouts

*French Press supine on flat bench.
*Supine triceps curl and press.
*Reverse-wide-grip bench press.
*Standing dumbbell triceps press.
*Triceps machine press downs.
*Reverse grip triceps press downs.
*Standing triceps press using wall pulley and rope or towel.
*Bent over triceps extension with wall pulley.

Bicep Workouts

*Standing, close-grip cheat curl.
*Standing, close-grip cheat curl.
*Incline, face-forward barbell curl.
*Lying face-forward on high bench, barbell curl.
*Standing dumbbell curl.
*Incline dumbbell curl.
*Reverse-grip curl with the easy-curl-bar.
*Concentration curls on Scott Bench using easy-curl-bar.

Once you’ve exhausted your arms, be sure to get plenty of rest and restrict your diet to a good mix of healthy carbs, plenty of protein, and “good” fat.

Now if you want a step-by-step program on how to get that perfect jaw-dropping physique then I recommend you check out Vince’s No Nonsense Muscle Building Program. It’s a comprehensive program that will teach you how to get bigger arms as well as how to gain overall muscle mass fast!

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Having a bigger chest is something that a lot of guys desire. Well defined and chiseled pectoral muscles give you a more powerful and impressive looking physique. You’ll have that masculine Adonis look that other guys respect and women absolutely love.

So how to get a bigger chest?

Building an impressive chest is all about stressing your pectoral muscles by doing the correct exercises to “flesh” them out. Consistently putting stress on a muscle group is the only way to get them to grow bigger. Your body adapts to the increased workload by making your muscles stronger and bigger so they can handle the stress better. More information about: how muscles grow.

The pectorals are the largest muscle group in the upper body. The best way achieve a perfectly sculpted chest is to work them using very heavy weights that target the upper, lower, outer, and inner pectorals.

You will need a basic bench press with a barbell and weight plates to get started on getting a bigger chest.

Since the pectoral muscles are “pushing” muscles, you will also be working out your triceps and front deltoids as well. Here are some of the best exercises you can do to build a bigger, chiseled, and well-defined chest:

Bench Presses

When you talk about building a bigger chest, the first thing that comes to mind are bench presses. How you hold the bar and how your bench is set up will determine which part of your chest muscles gets stressed.

The basic wide grip on a flat bench will put a lot of stress on your outer pectorals and really work them out. Using a narrow grip on the same flat bench will activate your inner pecs to assist with the lift and really target that area of your chest.

A medium grip on an inclined bench where the bar is lowered to the neck will work the upper pecs. The same grip performed on a declined bench will work your lower pecs — the part that really defines your chest. So do them often.

Dumbbells are great for the control that they give you. Dumbbells can be used to mimic bench presses but the best use is for performing dumbbell flies. Flies can be done on a flat, inclined, or declined bench. Again, how the bench is set up will determine which part of the chest muscles get targeted. They are also great for giving your chest muscles a good stretch — loosening them up a bit to allow for maximum muscle growth.

Check the video below to get a better idea of how to perform bench presses properly:

Bar Dips

If you want to get a bigger chest, you will want to include bar dips in your workout routine. They are super easy to perform and they give your inner and upper pecs a great workout. They also stretch out your chest muscles on your way down. Quick and easy and definitely should be included in your work out routine for getting a bigger chest. Example below:

Cable And Pulley Machine

These are good for finishing off your chest workout. They allow you the ability to give your pectoral muscles a good squeeze. They are performed with elbows slightly bent with the movement starting with your hands extended at your sides and bringing them together to the front of your chest. Here is an example:

With the physical exercises out of the way, you will also want to focus on a diet that promotes muscle building or protein synthesis as bodybuilders call them.

What kind of diet promotes muscle growth?

An important part of getting a bigger chest and building muscles in general is eating the right kind of foods. You need to give your body the necessary nutrients it needs so it can build muscle tissue. A good muscle building diet consists of 40% carbohydrates, 30% proteins, and 30% “good” fats.

Protein is what your body uses to build muscle tissues so try to have some in every one of your meals. A few rich sources of protein include beef, chicken, eggs, nuts, and protein powder. In addition to begin used for building muscles, they are also used to repair your body and help reduce muscle breakdown.

Carbohydrates are what fuels you and gives you energy. Eat plenty of them to help you perform heavy workouts at full strength. You will need to concentrate on eating healthy carbohydrates such as brown rice, potatoes, corn, wheat bread, and green leafy vegetables. Try to avoid consuming bad and heavily processed carbs typically used in chips, white bread, cake, and other junk foods.

And lastly, include healthy essential fatty acids (EFAs) in your diet. They are used in processes and chemical reactions throughout your body to keep you healthy. They are found in fish oil, flaxseed oil, and olive oil just to name a few. Do not cook them as doing so destroys the nutrients.

Not only do you want to perform the correct workouts and eat the right meals, but you also need to be getting plenty of rest.

Get More Sleep

Contrary to popular belief, muscles don’t grow when you work them out. They grow when you are sound asleep at night. Sure you may feel that “pump” during your workouts, but that is just increased blood flow and lactic acid that is causing the bulge. It disappears about an hour later.

During sleep, your body begins to recover from the massive amount of stress it was under. It is during this time that your body begins to rebuild your muscles to be stronger and more powerful. This is why it is important to get at least seven to eight hours of sleep to ensure that your body has ample amount of time to recover and rebuild your muscles.

There you have it — performing the correct exercises, eating the right kind of foods, and getting plenty of sleep will put you well on your way to achieving your goal of getting a bigger chest.

Now these are some great tips and exercises to get you started on how to get a bigger chest, but if you want to get more information on how to build the perfect jaw-dropping physique then I recommend you check out my friend Vince Delmonte’s No Nonsense Muscle Building Program. It’s a comprehensive program that will help you get a bigger chest and gain muscles fast!

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Here’s how to get bigger muscles.

If you’re a skinny guy like me, you’ve probably noticed that it’s a bit harder for you to build muscle mass than your friends who aren’t as skinny to begin with. It’s due to the way your body was made. That doesn’t mean you can’t build muscle, it just means you have to approach it a bit differently — and also avoid strong gusts of wind or risk being knocked over.

First, you need to start working out less!

Your body needs to rest in order to build more muscle mass. Only work out a major muscle group like your chest once per week. Work it hard and exhaust the muscle group and then give it a chance to heal until next week. A couple days later workout a different major muscle group like your quadriceps muscles and then let them heal. Rinse and repeat for the next major muscle group. Also, notice how I said major muscle groups? That brings me to my next tip.

Do compound workouts NOT isolated workouts

This is VERY important when learning how to build bigger muscles. Compound workouts are workouts that uses utilizes more than one muscle group. A good example are bench presses and pull ups. Bench presses work your pectoral muscles and your triceps muscles. Pull ups work your biceps and your latissimus muscles. These workouts essentially tell your scrawny body: “hey scrawny body — we need to grow!”

Eat more

Being a skinny guy, your metabolism is naturally fast. You burn calories at an accelerated rate therefore you need to eat more so you’ll have left over nutrients to build muscles with. Now I don’t mean eat an extra 5 bags of Doritos on top of the 10 you’re already eating. I mean eat more of the foods that have the basic nutrients your body needs like carbs, healthy fats, and especially protein. Protein is the nutrient that is used to build muscles. Make it your friend but don’t over do it or you’ll start gaining fat.

Get More Sleep

As mentioned earlier, your body can only build muscles while you rest. You need to make sure you get a good solid 8 hours of sleep every night to allow your body to fully recover. Us skinny guys are more prone to over training so this step is critical. Without enough time to recuperate, you run the risk of causing injury to yourself and possibly hinder your muscle building progress. By getting enough sleep, you give your body the maximum amount of time it needs in order to build stronger and bigger muscles.

Now if you want a step-by-step program on how to build a jaw-dropping physique then I recommend you check out Vince’s No Nonsense Muscle Building Program. It’s a comprehensive program that will help you get bigger muscles fast!