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Your nutrition is the most important part of this bodybuilding program. It is more important than training and supplements. The reason this is so is because your nutrition drives the results of the other two. If you dont have a good supply of proteins, carbohydrates, and fats your body cant recover from training or use the materials in needs to build muscle with your supplements.

There are several principles that will help you choose the correct nutrition. If you follow them you will see how easy it is to switch from being a hardgainer to an easygainer instantly. Here are the basic guidelines of the nutrition program for gaining weight fast:

1. Find out how much body fat and lean muscle mass you have on your body right now
2. Determine how many calories you need to take in order to grow from week to week
3. What percentage of calories should come from protein
4. What are the best sources of protein
5. What percentage of calories should come from carbohydrates
6. What are the best sources of carbohydrates
7. What percentage of calories should come from fats
8. What are the best sources of fats
9. How should you divide your meals up
10. What’s the easiest way to consume a lot of calories
11. What to do if you dont have a strong appetite

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The huge media focus on low carb diets may have led you to believe that “the low carb lifestyle” is the proper way to get a lean, muscular physique. The truth is, carbohydrates are too important a nutrient for you to completely restrict from your diet. You will never make the gains in size and strength that you’re looking for on a low carb diet.

True, low carb diets can be effective in reducing body fat. If you have ever followed a low carb diet, odds are that you probably did lose some body fat, but you’ve probably also lost valuable muscle, or at the very least, hindered your ability to gain muscle by restricting carbohydrates. Your energy levels probably suffered as well. Here’s why:

The fundamental theory behind low carb diets is that by restricting carbohydrates, the body’s preferred source of energy, it resorts to stored body fat as an energy source. This is achieved through a process known as ketosis, in which the body breaks down triglycerides to be used as a source of energy. Ketosis is not nearly as efficient as carbohydrates are for energy or glycogen replenishment. It can also result in the body using protein (amino acids) from both food and muscle tissue (gluconeogenesis) for energy. This catabolic process is not desirable because it uses the same precious amino acids you need to build muscle and actually breaks them down instead.

Later, when protein is discussed, you will learn more about these amino acids and protein’s importance. For now, please realize that athletes need adequate protein to support training, muscle growth and recovery. So, having your body cannibalize protein for energy from the foods you eat, or even worse, your “hard earned muscle”, is a catastrophic disaster for anyone looking to improve their physique or muscular performance!

Another reason why low carb diets are not conducive to your goals of increasing lean muscle mass is because they virtually shut down insulin production. As you will soon discover, although you should avoid high insulin levels, you do want keep keep insulin stable, because it’s anabolic and helps promote muscle growth.

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Andropause— a gradual decrease in blood testosterone and biological­ly available free testosterone— is a significant health issue in aging men. It is linked to heart disease, type 2 diabetes, depression, loss of muscle and bone mass and decreased sexual performance. It is not as obvious as menopause (per­manent cessation of menstruation in women), so many physicians don’t consider it a significant health issue.


Landmark studies found that aging men increased muscle mass, decreased fat and improved quality of life from testosterone supplements. Australian scientists showed that aging men (55 and older) decreased abdominal fat and increased muscle mass without side effects following 12 months of low-dose testosterone therapy (nighttime testosterone patch). Abdominal fat deposition is part of the Metabolic Syndrome— a group of symptoms linked to heart disease that include insulin resist­ance, high blood pressure, abnormal blood fats, type 2 diabetes, inflam­mation and blood-clotting abnormali­ties. This was another study show­ing the benefits and low risk of testosterone therapy in aging men.

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The argument about whether free weights or machines are better for getting results is passionate on both sides. You need results, so we breakdown the argument from both sides. We'll examine the facts and then make some decisions about what is best for the results you are looking for. Both types of weights; free weights and machines, have value. The real question is which one is more valuable to you.

Machines

When you go into a gym you may notice that machines dominate a large portion of the real estate. This has a lot to do with the fact that machines are great for people new to lifting. As you likely know, people who are trying to get back in shape make up a lot of the gym crowd. More power to them and we hope they stick with it, but they normally don't. Next month will bring a new group of people that are trying to get back in shape.

Because of all of this turnover the average experience level of gym members is novice. Machines offer an advantage to these novices. Most machines are pretty self-explanatory and new members can figure them out by looking at them and sitting on them. They basically force the new member to do the exercise the way the machine was designed. This helps them get a foothold in the world of lifting and also keeps them safe.

Another advantage offered by machines—and this one applies to all of us—is that they offer weight from positions that would other wise be difficult. Rather than having to invert your entire body and use dumbbells to do decline presses at an angle across your body, you can just use a cable machine.

Free Weights

The biggest benefit of free weights is that you have to control the movement. Actually you GET to control the movement. You can get a lot more variety into your routine by changing angles in a variety of exercises. The other aspect of controlling the movement, that helps you gain muscle mass is the use of stabilizing muscles. As you move a dumbbell through the motion of a particular exercise that targets one primary muscle, you are using several secondary muscles to keep that dumbbell on a proper plane.

A thorough workout routine will cut down the work you have to do on core muscle development. They will get a lot of attention as a by-product of the rest of your free weight routine. The fact that you are forced to control your entire body while lifting also helps your overall muscle mass gains.

Another big benefit that applies directly to gaining muscle mass is that machines all have a maximum weight. As you lift heavier and heavier to gain muscle mass you will eventually surpass these machines. Machines also have fixed increments. With free weights, if you know you can lift 2 more pounds or 3 more you can just add them onto your bar or dumbbell. These may seem like small benefits at the time but over time you will see more results the sooner you can increase the weight you are lifting.

Machines also offer real world strength. When asked which was more effective, free weights or machines, Mayo Clinic physical medicine and rehabilitation specialist Edward Laskowski, M.D., and his colleagues responded "Free weights simulate real-life lifting situations and promote whole-body stabilization when used correctly. "

As we thought to begin with, there are definitely advantages to both lifting methods. The advantages that apply to lifters who are looking to gain serious muscle mass definitely come from free weights.

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It makes sense to get the most out of your time. Gaining muscle mass is hard work and it can be time consuming if you are looking for serious results. It makes sense that if we can get a lot more muscle building out of one exercise than another, we can get better results faster. What are these key exercises that will make the difference in your muscle mass gains: Compound exercises. Like anything else, compound exercises aren't a cure-all. They are part of a superior muscle mass building work out program.

Compound exercises are ones that involve multi-joint movement. Obviously if you are moving more joints, you are moving more muscles. The alternative is known as isolation exercises. These focus on a single joint's movement and concentrate on developing one muscle. With a compound exercise you could be targeting two, three, and sometimes many more muscle groups. The prime example is the squat. You bend your ankles, knees, and hips. All of the muscles throughout your body see some impact. If you are using a barbell your arms and shoulders will see some work as well, just maintaining the bar.

A lot of our muscle mass gains are in the interest of looks. We want the kind of muscle mass that we have sculpted and worked into an impressive physique. But most of us want to know that that muscle mass provides some real strength too. Compound exercises are great for developing real world strength. When you have to lift a couch—or as your mass gains increase, a car—you wouldn't be using just one muscle. Most of life's situations that require actual strength involve movements that are multi-joint, compound movements.

Compound exercises provide the most bang for your buck. In the time that you can be doing an isolation exercise that benefits only one major muscle group, you could also have chosen a compound exercise. It is pretty simple to see that if you only have an hour to work out, all the time that hits more than one muscle group is more effective than the time spent on isolation exercises.

Like we mentioned compound exercises are not cure-alls. Like any good muscle mass gaining program everything needs to be in proper balance. The majority of your workout should be devoted to compound exercises. A small portion of time will go to isolation exercises naturally. Some exercises, like curls are isolation exercises just by nature of how they are performed. Just because they are not benefiting multiple muscle groups, you certainly wouldn't take them out of your routine. Another reason you might turn to isolation exercises is to focus on a particular muscle. If you find that you are lacking development in a particular muscle, you can always choose an isolation exercise that concentrates on it specifically. This way you can build your muscle mass in an area that has been lacking. Once you have everything back in balance you will be able to lift more, and therefore get more muscle mass gains, during your compound exercises.

While isolation clearly has its place, if you want serious muscle mass gains take a look at your work out routine. Are there a majority of compound exercises? If you think you should add some more check out the list below of compound exercises.

These three are the big hitters you will find them in the routines of anyone with serious muscle mass:

• Squat 
• Deadlift 
• Bench Press

Here are some more compound exercises:

• Shoulder Press 
• Barbell Rows 
• Pull Ups
• Lunges 
• Dips

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Due to bad publicity that workout supplements received from the media as a result of athletes who abused them in order to gain undue advantage over their competitors, not many people believed that in deed there are healthy bodybuilding supplements that could be utilized to assist either an armature or professional athlete gain the needed muscle mass so as to be competitive in their specific field of sports. But is truth be told, there are actually healthy bodybuilding supplements accessible in the marketplace today such as androstenedione. When prescribed correctly by a qualified medical practitioner as a competitive athlete or just anyone wishing to build some body mass you can be assured of good result over time.

Technological development in information and communication technology has enabled internet to be the number one choice as a trusted source of information and there has been an emergence of men's as well as women's health websites that champion the use of health supplements. However, the same tool has been used by unscrupulous persons looking to make quick cash to give misleading information on the use of health supplements. For instance, a majority of men who believe that muscles are everything have blindly bought and used muscle steroids from such sites to their disappointment. Other than the internet the lack of control on the sale of multivitamin tablets has led to a number who walk in to pharmaceutical stores or supermarkets to just pick anything that has the words "vitamin supplements" on them.

In an bid to try and promote the good use of nutritional health supplements, this article endeavors to provide useful pointers on the use of supplements. First and foremost, you need to consult a doctor or a certified fitness expert if you want to use bodybuilding supplements in order to accumulate muscle mass. They will be in a position to prescribe the right types of muscle steroids to use. It is important to note that not all natural bodybuilding supplements contain the same ingredients. Each of the supplements that you see in health stores have varying percentages of contents some of which if not carefully administered can be detrimental to your health.

Secondly, you need to set smart goals for your workout routines. A misconception that a couple of people who use muscle steroids have is that they will obtain the desired result overnight. That is a misconception that needs to be dispelled.

The spotter must have an alert eye and be ready at all times of a set. He should spot with an arched lower back, not a rounded back—the spotter must be safety conscious and use good lifting form himself. He should be particularly alert when the lifter begins to struggle and good form starts to break down. An alert, serious and strong spotter should especially be present for squatting, bench pressing, and pressing, including all dumbbell pressing.

For effective spotting, the help must be applied with two hands in a balanced way. For example, spotting the bench press by putting one hand under the center of the bar will lead to the bar tipping, as will using two hands but not applying them to the bar symmetrically.

After an assisted rep, the trainee is going to be very fatigued. The spotter must help the lifter to return the bar to the weight saddles at the end of a set. If two spotters are involved, there must be excellent communication. Take the squat as an example. If there is not excellent communication, one spotter could take one end before the other spotter grabs his end of the bar. If one spotter shouts “Take it!” then the other must respond even if he thinks the assistance could have been delayed a little.