I found this awesome chest muscle workout video. It's a good routine to Body building technique for endurance and definition in your pectorals and triceps not my first pick to gain muscle fast but I don't think it would hurt too much either. This would also be great for sports training like wrestling or MMA. I'm an advocate of mixing up your training and this is a good fit for the mix.

One variation would be to substitute bench presses for push-ups using a moderate weight. What I like to do is position myself on a set of scales like I'm doing a push-up, hands on the scales. Take that weight and set it up on a barbell for bench presses and do as many reps as I can. Although the weight is close to your push-up work load it works the muscles differently in a greater range of motion. You probably won't get as many reps as you can with push-ups.

http://www.themuscleheadfitness.info

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More on Body Building Techniques – Chest Muscle Workouts

Body building techniques can be made very complicated if you are not careful. The plethora of lifting techniques, the micro nutrition technology, and the fact that one thing seems to contradict another all adds up to confusion. What's a guy or gal to do? The answer lies in filtering out all the micro-garbage and focusing on the macro techniques. So let's break it down to 3 keys (nutrition, training, and recovery) within bodybuilding techniques, get these right and success is inevitable.

Let's take nutrition for example I know there is a lot of buzz about creatine, branch chain amino acids, carbs, etc. the good new is you can ignore just about all of it and focus on eating good quality lean protien sources like chicken, lean beef, and fish and your body will handle the micro nutrients like it has your whole life. Round off your meal with a hearty serving of vegatables, fresh or frozen, and you're in like Flint.  Oh yeah, please avoid drinking too many sugary drinks they are meant to be a treat not a dietary staple.

Now, nutrition is the first key body building technique but there are two more, training and recovery. When training forget about all the new and old fangled Bulgarian methods to blast you biceps. Just do steady somewhat slow reps, always controlling the weight, ending in momentary muscle failure. That is the most important thing you can do. Any of the sophisticated burn out bodybuilding techniques are secondary. Focus on simple controlled multi-joint exercises first (they build more muscle and burn more calories) and do isolation exercises for refinement last.

Last but not least you need a proper period of recovery so that your muscles can grow. Getting a good nights sleep is most important. Most recovery takes place in the hours of deep sleep. As far as training frequency is concerned evidence suggests that the nominal recovery time between workouts is about 48 hours. So rest your trained body parts at least 48 hours before another workout. Hint: If you are too sore to move after 48 hours decrease your scale back your workout you may be on course for over-training.

Observe and practice bodybuilding techniques in concert with these three keys and you can't fail. Summarized, eat good quality foods high in protein, train to overload your muscles, and allow yourself to recover at least 48 hours between workouts and we'll see you at the top!

When training to gain muscle fast its critical to get your testosterone levels up. Your body produces testosterone naturally and you can enhance that production by performing exercises that work large muscle groups. Squats, dead lifts and power cleans are the best exercises to get the juices flowing and gain muscle fast. You're gonna want to use about 80-90% of your 1 rep max for the maximum benefit.

Squats and dead lifts are mainly slow moving exercises known for developing brute strength. The power clean is a little different in that it is a more explosive type movement. Take some care if you haven't trained using power cleans previously. Because they require an explosive move they are little more risky but well worth the fast muscle gaining benefits. Click here for a video demonstrating the power clean

A good quality protein is the one dietary supplement I feel is absolutely essential when using bodybuilding techniques to gain muscle fast. Look at this way if you are building a brick wall you must have a ready supply of bricks and mortar. The same goes for building your muscles, but in this case protein is the building block needed.

As a general rule you need to consume 1-1.5 grams of protein per pound of body weight. So a 200 lb man should consume 200-300 grams a day. Its also important to monitor your protein intake per meal. According to a study conductucted by the University of Illinios at Urbana-Champaign for bodybuilding techniques to grow muscle effectively you need to consume at least 30 grams of protein per meal. But you should make that number easily by following the 1.5 gram rule.

31 Aug 08 – I Just read a sidebar in the Sep 2008 Men's Fitness magazine that says several studies show the 1-1.5 gram of protein rule to be wrong. Actually according to the sidebar .6-.8 grams are enough build big muscle. Any more than that will be converted to fuel or stored as fat. My advice: try both, monitor muscle gain and bodyfat percentage and see what works for you.

It's official Michael Phelps now has more gold than Fort Knox and all of us here at the bodybuilding techniques blog would like to congratulate him for a brilliant performance in Beijing (8 gold medals).

Unless you've been under a rock fo the past week you know Michael Phelps is an American swimmer of extraordinary ability.  Well he has outdone himself and actually everyone for that matter. By winning 8 gold medals at a single Olympiad event he sets a new standard for those that follow. Michael has joined an elite club of Olympians who've won nine career gold medals and raised the ante.

With 14 career Olympic gold medals Michael Phelps is the greatest human swimmer on the planet and the greatest olympian in history.