Using foods along with the proper intake of vitamins, minerals, proteins and natural supplements will build Natural Muscles Mass and can maximize your size and strength. On the other hand, using illegal or black market substances which affects the development and growth of muscles is dangerous and not healthy. This article will talk about how much muscle mass you can realistically add per month.

I’ve read articles which tells its readers that they can put on 20 to 30 pounds of muscle mass a month with “Special Pills”. This is not realistic or healthy. When we talk about Building Muscle Mass Naturally, meaning no drugs, you can only put on about 1 to 2 pounds of Dry Muscle Mass a month. This means that a constant workout routine is very important to your success. Over the span of a year, you can put on 12 to 24 pounds of Dry Muscle Mass, which is really good. Most people don’t get to that point because they don’t see results within weeks.

When I say Dry Muscle Mass, I mean Raw Muscle. You should actually see about 5 pounds of Lean Muscle Mass per added month. Lean Muscle Mass means you take the Raw Muscle and add the other storage criteria that comes with muscles addition such as water, vitamins and minerals which are stored within the muscle… making it Lean. So, if you gain 1 pound of Dry Muscle Mass, you will actually see on the scales an increase of five pounds, which is a really good goal.

A lot of people goals are just to gain weight, which means you can gain about 10 to 15 pounds per month. But, you need to understand that you will be gaining fat as well. Therefore, if your goal is to gain pure muscle without the fat, then don’t think you can have 10 pounds of muscle mass added per month. Your goals will be unrealistic and you will give up before your reach your full potential.

Always keep in the forethought of your thinking to stick to your plan and eat healthy meals! You will see results.

Having great strength in your legs will help you in everything you do. It is necessary in all sports to have good strength in your legs as well as any activity you wish. This article will give you sound advice in how to strengthen your legs and gives you a list of different exercises that will help your leg muscles grow.

Building your legs is all about the techniques and different types of exercises you use. The leg muscles are some of the bigger muscles in your body. So you need to lift a lot of weight for them to get bigger. To build muscles in your legs, you need to work out both your thighs and calves. All the different exercises and techniques can be done by both men and women. Some of the best exercises to use to get great results are:

• Squats
• Leg Press
• Calf Raises
• Leg Curls
• Barbell Lunges
• Dumbbell Lunges

All these exercises will increase the mass in your legs. Make sure you get plenty of rest between your workouts, so your leg muscles have time to recover and grow. And, be sure you always keep good form when performing each exercise.

As a beginner, slowly work into your routine. Keep a notebook so you can keep record of your process and increase the weight as you grow. This will allow you to continuously push your muscles to the point of failure and lessen the chance of injury. If you go all out in the beginning, your legs will be sore and you will have a hard time walking the next day not to mention the possibility of injury.

After you have grown into your normal routine, you’ll want to change things up and use different techniques to further confuse the muscles. There are many different types of techniques for muscle building. Some of these techniques are: supersets, descending sets, muscle confusion, and tri-sets. All these techniques are great for the growth of your leg muscles. Try each one and see which works best for you.

If you don’t have much time to do exercises for your legs and you want one leg exercise that will work better then the rest, you should do squats. Squats work the whole leg and is the king of all of the leg exercises. You must make sure you have good form when performing squats because you will be able to load a lot of weight on the bar. Remember, Bad Form can Result in Injury.

To build muscle mass, you need to train the right way. Many people just starting out in body building, will jump right into a training routine without knowing the right techniques to use, what to eat or how long you need to rest. It is also just as important to know what not to do in each workout which can save you from injury as well as stalling your process, for instance - overworking your muscles will do more harm then good. The rest of this article will touch on the topics you need to be aware of so that you can archive the best results in the shortest period of time.

Diet: You will have to change the way you eat in order to the gain the most out of every workout. This might be the most important thing you can do to see results.

First, you need to cut out all soda and fast food. This will only hinder your process. You will also need to cut out the junk food, such as candy, cakes and anything that is high in sugar.

Next, you will have to eat more meals a day. Maybe between five to six smaller meals. In these meals, you need to have your diet consist of foods containing large amounts of protein and carbohydrates. Carbohydrates will give you the energy to do the workout and the protein is what builds the muscle. You will have to consume more calories then you burn a day. But, be careful you do not consume too much calories or it will be harder for you to burn them off later when you want to get cut and ripped.

Techniques: The right way to lift weights for building muscle mass is very simple. The more weight you lift, the more muscle you will gain. So, you will have to lift a lot of pounds with few reps and sets.

The type of exercises you need to do when working out to build mass are Basic Exercises. Isolation Exercises are used when you are in the Getting Ripped Phase.

The following are Basic Exercises for building mass…

Thighs Front: Squats, Leg Presses

Thighs Hamstrings: Stiff-Leg Deadlifts

Lower Back: Deadlifts, Stiff-Leg Deadlifts

Lats: Barbell Bent Rowing, Seated Pulley Rowing, Dumbbell Bent Rowing, Chins, Pulldowns

Traps: Upright Rowing, Barbell Shrugs

Delts: Military Presses, Presses Behind Neck, Machine Presses, Dumbbell Presses, Parallel Bar Dips, Upright Rowing

Chest Upper: Incline Barbell Press, Incline Dumbbell Press

Chest Lower: Parallel Bar Dips, Decline Barbell Press, Decline Dumbbell Press

Chest General: Barbell Bench Presses, Dumbbell Bench Presses

Biceps: Barbell Curls, Dumbbell Curls, Preacher Bench Barbell Curls, Chins, Rows All Forms

Triceps: Parallel Bar Dips, Presses All Forms, Lying Barbell Triceps Extensions

Forearms: Barbell Reverse Curls, Barbell Wrist Curls, Standing Barbell Wrist Curls

Calves: Standing Calf Machine Toe Raises, Seated Calf Machine Toe Raises

Abdominals: Sit Ups, Leg Raises

Note: For those of you who are just starting out, be sure to use one exercise for each muscle at a time. For example, when working your chest only do one exercise such as the Barbell Bench Press or Dumbbell Bench Press… not  Barbell Bench Press and Dumbbell Bench Press.

There are a few techniques you can use to maximize each exercise.

One way is to use Muscle Confusion. This is the process by which you change your weight lifting strategy over time. You will have to determine the length of time for yourself, some change it up every month.

Here is how it works, lets use the Chest for our explanation. Start off with the Barbell Bench Press. When you feel it is time to change, let say after two months, replace the Barbell Bench Press exercise with Dumbbell Bench Press. The key is to change the type of exercise so that your muscles will not become adopted to a system. And in this way, your muscle will continue to grow.

Another way is Training For Exhaustion. In every work out you do, you will work the muscle until it becomes completely fatigued, but be careful not to over work the muscles. Here are 2 ways to archive Training For Exhaustion ~ Descending Sets and Quarter Pumps.

Descending Sets ~ After your warm up, you would start off with a heavy amount of weight on your bar. Do as many reps as you safely can using good form, until you can not do another full rep. Remove about 10% to 20% of the weight for the next set and do as many reps as you can. Repeat by removing 10% to 20% weight and do as many reps as you can. Continue until you have little weight left on the bar, and by time you are done with this exercise, you will have exhausted your muscles.

Quarter Pumps ~ At the end of an exercise when you can not do another full rep, you will do a quarter of the rep and continue until your muscles completely give out. This is great for getting the muscle pumped and having a large amount of blood flowing to that muscle.

Supplements: Supplements are a great way to keep your protein level high and give you the edge for gaining muscle mass fast. You can also get vitamins and minerals you need for your muscles to grow properly.

The benefits of building muscle mass are:

Gaining Strength
Bigger Muscles
Healthier
Can Burn More Calories
Feel Better
Look Better

Next, “Getting Ripped” is the 3rd article of this 4 part mini article series.