1) The Lateral Arm raise

This exercise targets the rear deltoids and the trapezius of the neck.  It is performed by holding the weights at your side with your palms inwards.  Raise both your arms shoulder length and hold for 1 second.  Slowly lower the weights to your sides and repeat the exercise. 

2) The Front Dumbell Raise

This exercise targets the front deltoid and upper chest.  Hold dumbell with a pronated grip at your sides.  Raise dumbell forward and upward while keeping your back straight and slightly bending your elbow to alleviate joint stress.  The dumbells should be raised to eye level.

3) The Handstand Pushup

With your palms on the ground and your feet shoulder width apart in the air, lower yourself as much as possible.  Push upwards until your arms are straight.  It is a very hard exercise…

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Vitamin A

Vitamin A is involved in protein synthesis which facilitates growth, repair and maintanance of your muscles.  Vitamin A also increases testosterone secretion which fuels muscle growth.    This multivitamin can be obtained from cod liver oil, liver, eggs,  beef, carrots and spinach.

Vitamin B1

A major benefit of Vitamin B1 in building muscle is the production of haemoglobin.  Haemoglobin is responsible for transporting oxygen throughout the body.  After an  intense workout your muscles will be starved of oxygen.  Taking Vitamin B1 replenishes your muscles with oxygen…

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There are many benefits of taking Omega 3 Fatty acid supplements.  Omega 3 fatty acids aid muscle growth and muscle repair by boosting insulin levels.  One of the fuctions of insulin is to transport amino acids to the muscles;  more amino acids being supplied to your muscles means that your muscles will be stimulated to grow faster.

Omega 3 fatty acids also have psychological benefits.  It increases wellbeing, which will put you in a positive mood for your workouts.  From time to time you may feel discouraged when you are not seeing the type of progress that you wish.  Omega 3 fatty acids will inspire…

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1. You can eat anything.  Ectomorphs are often told they should just eat anything in order to gain muscle.  They will be told to have a field day at fast food restaurants etc.  Bad idea.  If you want to gain lean muscle and not flab you need to eat properly, which means consuming lean meats and vegetables.
2. You should exercise everyday.  It is not by lifting weights that one builds muscle, but the rest period after an intense workout.  The rest period gives the body enough time to repair the muscles that your workout has damaged.  This may take days and when your muscles repair they are bigger and stronger. 
3. It can happen overnight.  You will be surprised at how many persons believe this is possible.  Building lean muscle takes time.  The realistic amount of lean muscle you can expect to gain in a week is 0.75 lbs.  That is 3lbs of muscle per month.  Most persons are not that patient.  Of course it is all varies.  You may have growth spurts and gain 5 lbs in a week, while other times nothing for a month.  However, 0.75 lbs of lean muscle is the…

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The first is the squat.  Every muscle in the body is involved in doing this exercise.  It strengthens the legs, abdominals, lower back, upper back and arms.  It also facilitates hip flexibility and knee stability.

The bench press is one of the most effective upper body exercises.  The inner and outer pectorals, the deltoids and the triceps are targetted.  It is important that you have a spotter when doing the bench press.  You would not want to get trapped under the weight.

The pull-up is another excellent upper body exercise that gives the back, shoulders and arms a vigorous workout.  There are many types of variations.  The two most popular pull-ups are the…

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Building lean muscle requires patience.  You have to be consistent in your workouts and eat properly.  The realistic amount of lean muscle you can expect to gain in a single week is between 1-2 pounds, unless you are a beginner, in which case a gain of 5 pounds of lean muscle per…

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most effective

 The main beneift of creatine is extrem muscle growth du to increases muscle energy availability resulting in enhanced physical performance.

As with everything there are risks.  Dehydration is a…

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The interesting thing about the human body is the amazing ability to adapt to unusual circumstances and situations.   Going to the gym to lift weights for the first time you will notice a strain in your muscles after a few hours.  This is due to the “shock” your muscles have received…

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I highly recommend you to download and read the PDF book Fit-Goal, on the website I have recommended.  The information contained in the eBook is absolutely invaluable to anyone attempting to achieve ANY goal.    Many persons take for granted the importance of the mind in achieving their goals, but it is in the mind that the real battle is fought.  The most interesting part of the eBook for me is when he delves into the significance of our subconscious minds, and how we might be unconsciously sabotaging our progress.

I also like the resource section the site has on supplements.  There is a lot of controversy surrounding supplements – what works and what doesn’t.  I especially like the article on the role of multivitamins and minerals, as we tend to miss the necessity of them.  You can visit that section of the website by clicking here.

There is also a great article written especially for the ectomorph on the site, which can read here.

Overall, the website is an excellent resource for anyone who is interested in nutrition and the process of muscle building. 

Enjoy!

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The answer to this question can be down to a variety of reasons.  Of course, one of these is genetics.  Genetics plays a part in our capacity to gain and lose weight.  There are three main types of muscle fibres.  Everyone has a mixture of all three but one type is usually predominant in each person.

The three main types of muscle fibres:

1. Type I
2. Type IIa
3. Type IIb

Let us examine these three types of muscle fibres.

Type I – Endurance type athletes have lots of Type I muscle fibre.  It consists of slow…

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