R.I.P.P.E.D Weight Training Blog

Protein is without a doubt, the most important nutrient for packing slabs of lean muscle mass onto your body. You may lift weights until you turn purple or consume all the carbohydrates, fats, and other micro-nutrient in the world, but if you fail to feed your body with adequate amount of protein, you can forget about having a lean muscular physique. High protein consumption is a must for serious mass development and also for repairing muscle tissue damaged after an intense iron blasting workout.

How much protein must one consume daily to build muscle successfully? For proven results, the general rule of thumb should be approximately 1 to 1.5 grams of protein per pound of bodyweight. So if you weigh 150 pounds you should strive to consume about 150 grams to 225 grams of protein per day. Now how does one consume a relatively large amount of protein on a daily basis? No worries as I’ve compiled a list of 7 high protein foods that can help you build muscle in record time.

1. Whey – Without shadow of a doubt, the king of all protein sources. In terms of quality and biological value, whey protein is definitely way ahead (pun intended) of other protein sources. We’re talking about a top quality, complete protein source which has significantly faster absorption rate compared to other high protein foods, and includes every essential amino acid for increase strength and quicker muscle growth.

2. Eggs – Never forget to add this natural food source to your muscle building diet as they are jam packed with protein, vitamins, and other essential minerals. Eggs are regarded as the standard food for developing an impressive muscular physique and have long been treated as a bodybuilding staple. One whole egg contains approximately 6 grams of high biological value protein. Eggs are also easy to prepare and simply delicious to eat.

3. Fish – Another great high protein food. A can of tuna in water for example, provides about 30 grams of protein and here’s the kicker; it has absolutely zero carbohydrates and fat! If tuna is not your thing (I don’t really fancy it either), you may try other types of fish such as Spanish mackerel, cod, or salmon fillets. Most fish fillets have approximately 22 grams of protein per 3.5 oz serving. Apart from being an excellent source of protein, fish also contains a high amount of omega-3 fatty acids, essential for proper functioning of the body and brain.

4. Chicken or turkey breast – A list of high protein foods that build muscle is incomplete without this excellent protein source. Chicken breast is considered among the best sources of protein available because it comprises of mostly lean white chicken meat that contains minimal fat and loaded with vitamin B6 for optimal heart protection. Best of all, this portion of the meat is extremely high in protein. How much protein you ask? Well, a staggering 30 grams of protein per 3.5 oz serving! Consuming 7 oz of chicken breast nets you about 60 grams of protein which is almost half of your daily mass building requirement if you weigh 150 pounds.

5. Red meat – An extremely tasty protein source which has all the trimmings of a great muscle building food. A large 6 oz steak provides about 40 grams of high quality protein. Beef is rich in B-complex vitamins and also loaded with creatine to help you hit the weights aggressively by boosting your cellular energy through the roof.

6. Milk – This beverage serves as a decent muscle building source due to its high protein content including a large array of amino acids for promoting muscle growth. If that’s not enough, this highly nutritious beverage also offers many health benefits by providing a respectable amount of vitamins, mineral, and calcium. Drinking milk is a great way to achieve your daily protein target. Have a 6 oz serving of steak plus 375ml glass of milk which supplies approximately 11 grams of protein. That’s a total of 51 grams of muscle building protein in just one single meal!

7. Tofu – I included tofu among the list of high protein foods that build muscle largely because a lot of vegetarians who are into bodybuilding consume tofu almost exclusively in order to meet their daily protein requirement. I’m not a vegetarian but I do eat some tofu every now and again because they are a good low-calorie protein source, perfect for adding mass and getting lean. Aside from its high protein content, tofu is also cholesterol free and contains calcium, B-vitamins, and isoflavones making it one of the most nutritious high protein foods available. Half a cup of Tofu can supply your body with about 20 grams of protein.

Eugene Armand
http://www.articlesbase.com/bodybuilding-articles/muscle-building-diet-top-7-list-of-high-protein-foods-that-build-muscle-714290.html

I am on medication for high blood pressure and was looking for a good muscle building supplement and wanted to know what the best kind would be for me.

Food.

There is no greater muscle building nutrient than regular old food (good, healthy food of course, lean proteins and complex carbs like veggies and oats).

But eating food (or even taking supplements) won’t work if you don’t then stimulate the muscle to grow. That means lifting heavy weights.

Use supplements only as a last stage, not a first stage. This applies no matter what your blood pressure. (And yes, you can lift heavy weights with high blood pressure but you have to watch your breathing - don’t hold your breath during the lift. See a doctor first.)

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Every time I read the Yahoo news, I always see an ad on the right that always promotes muscle building. The thing is, it’s not always from the same company. Sometimes I see and ad that promotes muscle growth pills and and ad that talks about natural ways to build muscle or something. How come so many of these ads are coming to Yahoo?

the ads go to whoever pays the most.. right now fitness is the big thing so the fitness and muscle building sites want their ads noticed so they pay the big bucks to get their product placed prominently.. the ads have nothing to do with whether or not Yahoo agrees with them.. it is kind of like the infomercials, where it says the views do not necessarily reflect the opinions of this channel.. yahoo does somewhat try to censor their ads, but only for abusive language content and such, they are not going to take down fitness ads as they do not violate anything.

MY first vid featuring scenes from pumping iron as well as new improved and beyond.

The song in the video is Meant to Live by the band Switchfoot

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I want to know from people who use body building type supplements which is the best to use for putting on weight and building muscles, there are so many to offer (Maxi-muscle, Creatine etc) and each one offers something different, just wondeirng if anyone can let me know from personal experience?
I am refering to drink powders, not drugs as the bellend below seems to think.

A good diet with plenty of protein. Do not use drugs, just eat and exercise properly.

Like anything else in life it’s a very good idea to have goals associated with your endeavors if you hope to achieve success, and your muscle building training is no exception. You can spend an enormous amount of time and energy on this, so it’s a great idea to have clearly defined goals and aims. An important question is, are you clear in your own mind just why you’re trying to build muscle? Is it to get as big as possible, to get as fit or as strong as you can, to achieve an optimum fitness level, or to attract women? Having a real purpose, and not simply doing this activity, will not only get you there quicker, but also more efficiently. Let’s start by looking at what we believe to be true when it comes to muscle building.

Whether they admit it or not, most guys are doing this type of activity to become more attractive to whoever it is they’re trying to attract. But here is where most miss the point. While extreme muscle building activities can lead to large muscles, that shouldn’t be the ultimate goal. Very few people are engaged in a top-level body-building competition, and the results of that kind of pursuit can be a combination of grotesque looking muscles, dangerous steroid use that is very unhealthy, and perhaps most of all, a physique that is entirely unattractive to the opposite sex.

If your goal is to become a more attractive, self-assured and socially influential person, then you need to look into developing what we like to call the Adonis Effect. This philosophy revolves around bringing out the best, most attractive body shape you can attain by getting your body as close as possible to its perfect shape of shoulder to waist proportions. This has been around for quite some time, and it’s evident by looking at classical works by Da Vinci and others, they all used these classical proportions as a model for the ideal human form.

So when it comes to goals for muscle building, you’ll want to make sure that first of all you’re being honest with yourself as to why you’re doing this, and then carefully consider how muscle building with an eye towards creating the best form hidden inside you can improve your social influence as it relates to your relationships, friendships and career. If muscle building becomes an end in itself, then at the end of the day, what remains? Focusing on how you can improve your life in these three main areas will bring you a much fuller quality of life than somehow achieving a 60” chest.

Give this some thought. Decide who, ultimately, you’re trying to please, and give yourself the best chance at achieving a better, more attractive form. Then look into how you can best adapt your workouts to reflect this philosophy. This can and will result in a happier, more successful you!

For more cool info on this subject, check out this article: Try A Fitness Level Test Workout

Jackie Burgmann
http://www.articlesbase.com/fitness-articles/what-are-your-goals-for-your-muscle-building-training-1276495.html

Grab Your Muscle Building Workout Right Now Below:
http://www.VinceDelMonteWorkout.com
http://www.LeeHaywardMuscle.com

This is a shoulder workout that myself and Lee Hayward did while we were on vacation down in Las Vegas.

Workout Summary:
Exercise 1: Standing Arnold Presses
Exercise 2: Standing W Presses
Exercise 3: Upright Rows
Exercise 4: Bent Over V Raises
Exercise 5: Standing High Lateral Raises

“Don’t count reps on this workout”
Find a weight you can handle 10-15 times and take each set to failure
Rotate through each exercise without any rest
Repeat circuit 2-5 times with 2 minute rest between each complete circuit

For more muscle building workouts like this check out my No-Non-sense Muscle Building Program at:

http://www.VinceDelMonteWorkout.com

as well as Lees Blast Your Bench Muscle Building Program at:

http://www.LeeHaywardMuscle.com

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hey guys…iv been going to the gym for like 4 and a half months now, and i do my workouts in splits 4 days a week and the other 3 days i try to do cardio atleast 20 mins. the thing is i havent gotten to much muscle mass, atleast not as much as i thought. im 5′7/5′8, 138lbs and 17 yrs old. im kinda skinny but not sooo much, still have some body fat on my belly but not too much, just the kinda skinny type of guy. What do you guys think im doing wrong??, maybe the eating stuff is what im doing wrong, how much more should i eat or how to not but not to get fat, just build much more muscle mass….PLZZ HELP ME OUT..im getting tired of not seeing my results…..THANKS PPL
ok i got the whole eat more thing down..im not a very good eater..but i guess ill have to make the change..school is what might get in the ways since im there like 8 hours a day and we eat lunch around 10 or 11 o clock..so would you guys reccomend some sort of weight gainer or something like that that will give me more calories..and what happens when someone stops taking weight gainers..how can they lose the fat and stay at the current weight or size for the next summer

I had the same problem. About the same time, 3-4 months i had great progress and I slowed greatly. You’re probably at the point now when you need to start increasing your calorie intake. Feel out how many calories a day you need to maintain your weight and try exceeding that by about 300-500 calories. Try eating at least a decent amount of protein (appx.110 grams), and amino acids. You may put on a few pounds, but it should limit you from gaining too much excess fat and allowing a good amount of growth. Besides, that muscle you gain is going to help you trim the fat off if and when you decide to reduce your calorie intake for a bit.

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Muscle mass building workouts may seem like a topic that has been done to death, but the fact remains that a lot of beginner lifters are still deluded on this matter, causing many to throw in the towel prematurely, disheartened that despite the countless hours toiling in the gym, they still have little or nothing to show for.

While experienced lifters are aware of the muscle mass building workouts for facilitating massive growth, novices tend to sweat out on exercises that produces lackluster results. They keep churning countless of reps and sets of bicep exercises and dumbbell flyes, hoping to develop a massive pair of arms or making the chest muscles rounder and more defined. They also put too much emphasis on machine based exercises which are ineffective for stimulating maximum muscle growth.

Sounds familiar? Are you guilty of the above-mentioned acts? Well, don’t fret. Everyone has to start somewhere. Heck, many experienced lifters had a shaky start before setting on the right path. You too can turn things around, and attain the body that you’ve always wanted by channeling your efforts on muscle mass building workouts that are proven, time and time again for developing an armored tank physique. Okay without further ado, here are some of the exercises that you must do to achieve unparalleled gains in muscle:

1. Chest – To obtain a nice, thick chest muscles, you should concentrate on free weight pressing workouts like the dumbbell or barbell bench press and wide-grip chest dips. These two exercises should be treated as the bread and butter of your chest routine because they place a massive amount of stress on the entire area of the chest, recruiting the most muscle fibers, and thus, leading to better chest development.

2. Shoulder – Overhead pressing movements are hands down, the winner for maximizing shoulder muscle growth. Pulverize your shoulders with the following exercises and you’re well on your way to a pair of fully developed, muscular shoulders: Military Press, dumbbell shoulder press, and the Arnold press. Nothing is better for building strong, powerful shoulder muscles than the aforementioned workouts.

3. Back – Want to give the illusion of size to your overall physique even when other areas of your upper body are somewhat lagging? If yes is your answer, then you might want pack on some muscle mass onto your back because this part represents the largest muscle group in the upper-body, hence, a thick, wide back will make you look like a hardcore lifter. For stimulating the muscles of the back, I recommend the following: Barbell/dumbbell deadlifts, chin-ups, and rowing movements such as the one-arm dumbbell rows, or the barbell bent-over rows. Take your pick or better still, include them all in your back routine as these are excellent muscle mass building workouts for taking your back muscles to the next level.

4. Legs – The muscle group that often receives little or no attention at all by many beginners and (gulp) even veteran lifters! Okay, I was once guilty of this muscle building sin back when I first got started on weightlifting. I’ve since discovered the error of my ways. Never neglect your legs as they contribute significantly to the overall development of your body. Anyway, your best bet for attaining powerful, tree-trunk legs is by performing explosive workouts such as the classic barbell squats and leg presses. The importance of the former cannot be stressed enough, as it is one of best exercises for boosting the production of growth promoting hormone, testosterone.

5. Arms (Biceps/Triceps) – Along with the chest muscles, the biceps and triceps are highly favored by many (including yours truly), and tend to be given the utmost priority. However, as far as muscle mass building workouts are concerned, the exercises involving these 2 muscle groups’ offer very little in terms of muscular size and growth. With that said, just stick with good ol’ curls and pushdowns for stimulating the biceps and triceps respectively, and avoid placing too much emphasis on them. Remember that when it comes to adding mass to your whole body INCLUDING the biceps and triceps, the above-mentioned exercises provide undisputed growth potential and should be the staple of your workout plan, only then, will you be able to get commendable muscle building results.

Eugene Armand
http://www.articlesbase.com/bodybuilding-articles/how-to-gain-muscles-the-undisputed-muscle-mass-building-workouts-for-fast-muscle-growth-714391.html

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