Tips For Gaining Weight and Muscle

It appears that practically everywhere you look, no matter if it is on the internet or in magazines; there will be more than enough articles about how to put on weight and bulk rapidly. The prospect of putting on weight and bulk can appear to be a bit of a long winded task from the off, and this is on the grounds that you are going to have to alter your dietary patterns and in addition, your existing exercise workouts.

Altering your Existing Eating Habits

To begin with, you will need to alter your dietary habits, including what sorts of foodstuffs you consume, as well as when you consume. Assuming that you do not get the balance between sustenance intake and exercise, then you will discover that it takes a lengthy amount of time to realize your weight and muscle target, which you would have set yourself at the beginning. Begin by exchanging those foodstuffs that are high in fat and sugar for ones that are high in protein, for example eggs and red meat (make a point to trim any abundance of fat off). A good liquid intake is vital, although that does not mean that you have to rush out and buy loads of energy drinks, water is just fine on its own. In addition to drinking water, milk is a great alternative, as it contains calcium and protein.

Sleep Better and Work Out

As you will be doing more working out, that means getting a much better night's sleep in order to avoid burnout, a good night's sleep will assist your body with the task of increasing the mass of your muscles, which occurs thanks to the increase in hormone production that takes place when you are in intense REM sleep.

Additionally, you will also be required to alter your workout routine, and one of the easiest ways to do that, is to attempt to do some light workouts prior to breakfast. As well as doing cardio-vascular workouts, don't ignore to do those crucial abdominal exercises as well, but do not overdo your workouts, an hour each day is enough to be going on with. Trying to do too much too soon will only put you at risk of harm, which will only set you back days or possibly weeks in your workout routine, so it is a good idea to keep well within your threshold prior to increasing the quantity of workouts over a period of time. As soon as you get into a schedule you will rapidly start to become aware of the benefits, and even though weight and muscle gain will not occur instantaneously, you will soon start to observe the difference.

When I first started training to gain muscle, I found the Weight Gain Network to be a great resource. However, if you are just looking for a good place to start then look out for a bicep workout for mass building to get you on the right track.

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Learn How to Build Muscles

Anybody who is into fitness has a dream of someday having that amazing body with huge muscles and the washboard abs but they also want to know what is the fastest way to get to that point. Knowing the right information about what you need to do to gain muscle fast is going to be crucial to you're success and what sets you apart from the average looking people. It's also going to fast forward all your efforts while you go to the gym. It doesn't matter if you want to build muscle fast to get in shape for the summer, to enter a competition or because your an athlete and you want to have an edge. It's important that you know what you are doing and that you start putting that knowledge into practice right way.

Stop. Take A Breath. Don't Be Overwhelmed...

If you become overwhelmed you'll just put yourself in the wrong mind set and you're efforts towards building muscle fast will be affected. If you do do become overwhelmed then it will almost a certainty that your negativity will prevent you from staying motivated about your goals. One very common mistake that most people make is trying to emulate a professional bodybuilders routine in order to obtain the same results. You will end up getting hurt. You must work yourself up to that point and that takes time and discipline. Another common mistake is that a person will go out and buy very expensive workout equipment in an attempt to build muscle fast. Unfortunately there are no shortcuts towards gaining muscle fast, even though this equipment will help you see results, most times people lack the discipline to stick to a regimen and end up quitting and spending money on equipment they don't use.

The Secret

I'm going to let you in into a secret! This is the answer to all your muscle building questions! Here it goes... the best kept secret behind to gaining muscle fast is to eat the right foods and accompany that with a regular exercise regimen. This is not rocket science you don't need a PHD or a degree to get the results you want. Now, the only thing you need to do is get informed about what and when you need to eat and pick a workout routine that gives you the results you so much want. If you do these two things you can be assured that you will build muscle faster than you ever thought possible in the safest and most natural way. You will gain muscle fast simply by eating what your supposed to and exercising correctly and diligently.

Its All About The Free Weights

It is highly suggest to use free weights instead of using machines for two reasons, by lifting free weights you will control the pace and your form. Another benefit from using free weights is that your movements will be executed in a natural range of motion. One of the big downfalls of lifting weights with the help of machines will force you to lift in unnatural motions the can often result in injury. It is recommended that you use a barbell or two because they provide many options for effective workouts towards building muscle fast.

An important aspect that should never be overlooked when tying to build muscle fast is to always put most of your focus on the larger muscle groups and not so much on isolated exercises. The importance of a healthy and proper diet shouldn't be overlooked either since that will be the most important element in getting better results while weight training and will also make things easier on you. If you want to get the most out of your training then using L glutamine and other supplements can help you get fitter and bigger biceps.

Keep A Journal

The most important thing to keep in mind is not to give up if you do not see the results you are expecting immediately, don't panic you will get there. Just remember to eat the correct foods and be consistent with your workout routines. Also, don't forget to keep records of your daily trainings and before you know it you will start seeing results faster than ever expected!

Learn ways to gain muscle fast by reading about the proper steps to doing so. If you want to learn how to gain muscle then you need to read my How to Gain Muscle website.

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Muscle Building Tips That Will Make A Huge Difference!

Muscle building is an incredibly beneficial way to health. It will get your body in great working order and physical condition. If you are interested in muscle building for health or aesthetic purposes, the following article will provide you with numerous tips and helpful suggestions on how to get the most from your body building efforts.

Eat a lot of protein. It's a well known fact that the more protein your body can store, the more muscle you can build. Try to have at least one gram of the protein you need for every pound that you weigh. For instance, a 150 pound woman should attempt to eat approximately 150 grams, meat and other protein, every day.

If you want to build muscle, give yourself enough time for recovery. It may seem tempting to go full steam ahead, but your body needs time off so you do not hurt yourself. Stick to a muscle-building routine that is about three times a week; beginners may need to start with twice a week.

Even though you might believe lifting heavy weights is the best method of building muscle, this isn't always the case. Lifting light weight is also very important when it comes to building muscle. Lifting different amounts of weight work different muscle fibers, which can help you ensure that your muscle gain is of higher quality.

Allow yourself to eat some ice cream. Studies have shown that eating one bowl of any type of ice cream that you like about two hours after a workout does some good. It will trigger the surge of insulin in your body better than many other foods will, and it will taste good too!

Some muscle groups are harder to bulk up than others. Bodybuilders often use fill sets to correct this problem. A small set that uses the muscle group necessary two to three days after another group was worked will do the trick.

Good sleep will work well with your muscle-building efforts. Since muscle building and recovery go hand in hand, you need to make certain your body is getting all the rest it needs. No getting enough sleep or rest can interfere with muscle building results and may even lead to injuries.

Push yourself hard while you are working out, to the point where you feel like you could not lift one more pound. You want to always be giving your maximum effort if you want to see a payoff. Hard work will equal the results that you are looking for.

Be patient when you are building muscle. Building your muscles properly does take time. There is no exercise routine or magic supplement that will help you develop your muscles overnight. So be sure to take your time and do it properly in order to keep yourself healthy and help prevent an injury.

Free weights are better for building muscle mass than machines. Machines have their uses, but force the body into strict motions. With free weights, you can lift more and with greater range of motion. They also help to improve your body's balance, of which machines are incapable. In addition, if you workout at home, free weights are less expensive and take up a smaller footprint than machines.

You can keep your workouts fresh and bolster your motivation levels by changing up your routine from time to time. Keep in mind that a new routine will need a little trial-and-error time in order to fine tune its performance. Designing an effective routine is serious business. So, don't rebuild your whole routine more than three or four times a year.

Diet is, of course, a very important part of any muscle-building exercise routine. One way you can give your body the fuel it needs to bulk up is by concocting a good protein shake to drink before working out. A good balance of natural ingredients, such as whey protein and oatmeal, with effective supplements like creatine will give you the best results.

To keep your muscles growing in a healthy way, be sure to eat lots of complex carbohydrates at each meal. This would include whole grain breads and other whole grains, such as quinoa and oatmeal. These carbohydrates digest very slowly and will give you continued energy throughout your workout.

Do not spend your money on expansive training methods or supplements. You can get in shape and gain mass naturally with a few simple exercises. Develop a good work out routine and focus on doing more sets or adding an extra training session every week instead of following a miracle method.

Consuming protein right after a workout is extremely important. Your muscles are in desperate need of protein right after a hard lifting session. Immediately consume a shake no longer than an hour after you finish your workout. This shake should have at least twenty to thirty grams of whey protein and around ten to twenty grams of casein protein. Both whey and casein protein are important for maximum muscle growth.

Find a workout buddy. Joining a gym is a great opportunity to meet new people and make new friends. If you decide to work out at home, find a friend or family member that is interested in building muscle. You can also join online forums to talk about your progress with other people who share common interests.

Now that you have an abundance of helpful tips on muscle building, you should be well prepared to either begin a great routine or continue improving on your existing one. Muscle building has a number of benefits that will have you looking great and feeling strong and healthy in no time at all.

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Muscle Building Techniques For Massive Growth

Lifting. Repetitions. Sets. Diet. Nutrition. The list goes on forever. The fact of the matter is that you can never have enough information when it comes to building muscle. Here are some tested, tried, and proven muscle building techniques and strategies for massive growth.

Muscle Building Technique #1

Do your compound lifts first. Compound lifts use multiple joints and muscle groups to move the weight. So what does that mean? You can move more weight. A few examples of compound lifts are bench press, overhead shoulder press, squats, deadlifts, rows, and dips. Not always are you going to want to do a taxing set of squats after completing leg press, lunges, and hamstring curls. Do the big lifts when you have the most energy... first thing in your workout.

Muscle Building Technique #2

Warm up before your sets. When it comes to warming up, there is no "set in stone" way to do it. Go by what feels comfortable for you. Have you ever noticed that runners will always warm up in different ways. It is because they do what they feel comfortable doing. Keep this in mind when warming up. You want to use the least amount of sets, repetitions, and effort to get the job done. The more efficient your warm up is, the more efficient your workout will be.

Muscle Building Technique #3

Train complementary bodyparts together. An example of this would be to train back and biceps together which are both pulling muscles. With this situation, you can give your biceps a longer time to recover than if you trained your back and biceps on 2 separate days.

Muscle Building Technique #4

Work on Your Weaknesses. Everyone has that muscle group or certain exercise that they avoid like the plague. My advice: Stop avoiding it. Many times lifters will focus on their strengths and by doing that, they completely forget about their weaknesses. Plus, many times you will find out that by doing those exercises you don't prefer, you can actually grow to like them over time. What was once your weakness, has now become your strength!

Muscle building techniques and strategies are important, but you must be aware of the mistakes that you could might be making in the process. I have seen thousands of lifters make the same mistakes over and over again, and that is what stops them from seeing any muscle gains. Avoid the 3 worst muscle building mistakes, and find out what they are at muscle building secrets.

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The Visual Impact Approach to Muscle Building

For someone looking to add lean muscle mass, the best strategy is to adopt the visual impact approach. This simple strategy is to first envision the kind of physique you want to possess, and then, devise a program to achieve that look. This is in direct contrast to the "I want to add 30 to 40 lbs. of muscle in 3 months... " approach.

Defining what you want to look like before you start focuses your effort. If your preference is to look like an action movie star or to possess a lean physique, then your approach will be very different than those wanting to be a powerlifter. A visual strategy discards the "I want XX lb of muscles... " mentality. What matters is how you ultimately look.

Assuming you have a vision of a leaner, more muscular body in line with an action movie star than a big, beefy bouncer; then you must plan your workout accordingly. You want to emphasize broad, square shoulders. You want narrower hips and slimmer thighs. You want decent upper arms, but upper arms with balanced forearms that do not bulge out at a 45 degree angle from the body.

Longer ago, Frank Zane suggested working your shoulders and back muscles together and prioritize your efforts to focus on building wide, square shoulders. A sample workout would be:

Day One

• Superset #1 - Seated Dumbbell Overhead Presses and Lat Pulldowns to the Front
• Superset #2 - Standing Dumbbell Side Lateral Raises and Lat Pulldowns Behind Neck
• Superset #3 - Standing Dumbbell Curls and Lying EZ Tricep Presses
• Superset #4 - Seated Wrist Curls and Reverse wrist curls
• Superset #5 - Ab Crunches with Hanging Leg Raises

Day Two

• Superset #1 - Front squats and Stiff-Legged Deadlifts
• Superset #2 - Incline Dumbbell Presses and Standing Calf Raises
• Superset #3 - Ab Crunches with Hanging Leg Raises

Because I am seeking to build a leaner, more muscular body; I have made very deliberate omissions in exercise selection that goes against the gain of conventional wisdom. There is no squatting. There is no prone bench presses.

I focus on the superset technique to up the intensity tempo and to keep the blood pooled in like areas (chest and calf being the noticeable exception) for greater pump. This is not your typical workout. But that is the point. First, establish the type of physique you want, and then you must devise a program that help you achieve that look.

By the way, for this routine, I would recommend 4 to 5 sets per superset. I would pyramid the weights and repetitions from 15 down to 6 or 8. I would not rest more than 45 or 60 seconds between supersets.

In conclusion, you must establish a vision or the visual impact of your physique first. And only then can you properly set up the workout routine you will need. That is the way to create the best looking body for you.

Visual Impact Muscle Building really epitomizes this philosophy of using bodybuilding to shape the physique you want. Going against conventional wisdom, Visual Impact Muscle Building may be what you need to achieve your fitness goals. Read more about it by clicking here.

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Guide to Muscle Building for Beginners

If you are interested in building muscle and really want to tone up your body, then you can give yourself a great start with muscle building for beginners. By doing this you can build up your muscle building technique from the basics. Of course you need to push yourself but at the same time you are going to want to make sure that you don't start off with to advanced exercises and get disheartened early on by the lack of progress.

Motivation is a key part of muscle building, especially for beginners so it is vitally important that you get some early success to build up your motivation and energy towards exercise.

Here are a few steps that you are going to want to take.

Clean Out the Cupboards

The first step if you are looking to get into some muscle building for beginners is to clean out your cupboards, literally. You will probably be surprised at just what you will find as well as just how much of the food you have in there that is unhealthy. You are going to want to get rid of a lot of the salty and sugary foods you have, especially highly processed foods. A good guide to working out what is healthy and what is not, is to look at the ingredients list, if it is really long or has many items you can't pronounce it is best avoided.

Getting Into the Groove of Things

If you want to get into muscle building for beginners, you are going to need to start getting into the groove of things. This means that you are going to have to start exercising routinely on a regular basis; it is no good just doing it once or irregularly. You need to come up with a routine that you can work to and that you will enjoy, the best workouts are the ones you customize for yourself. If you are not used to working out, then you need to get motivated to do it, it doesn't matter what motivates you as long as it keeps motivating you, me and my wife use each other as motivation. Make sure that this is something that you are going to be willing to put the time into, the only way it will happen is if you do it for yourself, it is one of the biggest parts of muscle building for beginners.

The basics are to make sure you get a routine and regime you are comfortable with and you can enjoy. Push yourself as hard as you can without being silly. Sorting your diet out so it is balanced and gives you what you need is key. Finally staying motivated, if you're not motivated you will not be successful. Also don't be afraid to give yourself a pat on the back when you start achieving, success breeds success.

Learn more about Muscle Building using my website 24hr bodybuilding fitness.

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Muscle Building Diet Necessities

Depending on your body type, muscle toning and building can range from being a highly frustrating endeavor, a moderately difficult task, or easy as pie while you don't even try. People often overlook their diet and focus on trying every supplement, technique, and program under the sun. The truth of the matter is that your diet has the biggest effect on how your muscles perform and recover. Foods that are high in protein are an obvious choice when you're trying to gain muscle mass. That's a widely known fact, as the health industry has recently seen a boom in the amount of powdered protein formulas directed towards high endurance athletes and weightlifters. What are some other nutrients that you'll need though? Don't make the mistake of eating the wrong foods or over consuming protein because you think it will yield faster, more satisfying results.

As was stated, protein is the number one nutrient you'll want to include and monitor when it comes to your healthy workout diet. It is the second most prominent nutrient in the human body next to water. It can be found in your muscle, bone, and blood. Depending on your workout frequency and intensity, your daily intake will change. If you're looking to build muscle, your daily intake of protein should equal.7 to.8 grams for every pound of body weight. This is where the protein mixes and shakes come in handy. It's faster and more convenient to consume your daily amount of protein this way. However, if you don't have a protein mix, do not despair. There are many foods that offer a high amount of protein and some of them are very low in calories. Take water packed chunk light tuna for instance. It offers around 12 grams of protein and only 50 calories for every serving. Since tuna has mercury in it, eat only one can a day to be safe. Other foods that are high in protein include chicken breast, steak, salmon, turkey, eggs (just the whites), and cottage cheese (low fat).

Next in the diet lineup are carbohydrates, the use of which is the most misinterpreted in the world of health and exercise. If you are trying to build muscle, then eat, eat, eat carbohydrates. Carbohydrates supply your muscles with glycogen and help to maximize your performance. Once your body runs out of glucose in your bloodstream it pulls glycogen from your muscles and liver in order to create more energy. More energy equals what? That's right, longer and more intense workouts that will result in better and faster results if you keep faithful to the rest of your diet. Your carbohydrates should add up to around 60% of your daily caloric intake at a high, intense level of activity. Stick to 55% if you're hitting the gym every other day as opposed to every day. Your carbohydrates should also be processed as little as possible. Stay away from white bread and try eating a true whole wheat bread instead. Remember to read the fine print on labels to confirm the processing methods because packaging can be deceiving. Carbohydrates will be your main source of fuel in the gym and on the field, so don't go on a low carb diet if you are trying to build muscle. This can be dangerous and detrimental to your goals. Baked and sweet potatoes, brown and wild rice, whole oatmeal, squash, and pumpkin are some of the best sources of carbohydrates.

Fat is the third essential nutrient for your muscle building diet. Not only is it necessary for gaining muscle, but it is also very healthy to consume on a daily basis, even for those who aren't working out. Saturated fats are no good, so keep away from those. You'll know them when you see them because they are a solid at room temperature. Those fats can lead to clogged arteries and high cholesterol. Unsaturated fats are the ones you want and these will be a liquid at room temperature. These fats help prevent heart disease and reduce your cholesterol. They provide your body with extra energy as well. Try consuming small amounts of safflower oil, olive oil, flax seed oil, sesame oil, and fish oil on a daily basis to get a healthy and helpful amount of unsaturated fats. Many foods include unsaturated fats as well, so read the labels and go for those, especially if they are high in carbohydrates and/or protein.

The final thing you'll want to remember is to drink water and replenish electrolytes with sports drinks. The rule to follow is 8 fluid ounces of water for every 20 minutes of workout time. This, of course, is added on top of the recommended 13 cups a day for men and 9 cups a day for women. So go now and determine the length of your workout to calculate the amount of fluids you'll need daily. Also, weigh yourself every morning in order to find out just how many grams of protein you will need for the day. Finally, make a trip to the grocery store, get your protein foods, and find those minimally processed high carbohydrate foods. If you follow the rules that have been laid out here, you're going to see results from your muscle building efforts.

Please note that these rules only apply to those looking to build muscle and/or maintain high endurance. If you want to lose weight, then your diet will need to be very different from the one explained here.

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How to Gain Muscle Mass - Powerful Tips

Studies show that people who gain muscle effectively will also significantly lower their body fat percentage as muscles are more efficient in burning fat, leading to lowered risks of obesity and other weight related problems.

In order to grow muscle mass, you must exercise, although there are many arguments on how you would like to proceed, and this is depending on what type of muscle growth you would like to achieve. This article describes the two methods in detail, as well as other techniques that would teach you how to gain muscle mass fast.

• Lighter Weights, More Reps:

If you want to gain muscle that is more toned and lean in appearance, then this method is for you. By lifting weights that are around fifty to sixty percent of the maximum weight that you can carry, and by repeating the motions about ten to twelve times for three sets, you can promote lean muscle growth.

This type of exercise is used by most athletes that want to have a more athletic build muscle without hindering their agility or flexibility. Individuals who build muscle in this way will have a more ripped look while still maintaining a more slender shape.

• Heavier Weights, Less Reps:

Lifting weights that are about eighty percent of your maximum capacity for three sets at five reps per set is recommended if you want to achieve hypertrophy, which is what happens when muscles are enlarged. If you want to gain muscle that is bulky and have increased strength, then this the routine for you.

Weightlifters and professional body builders use heavier weights and do fewer repetitions in order to increase their bulk, and although they are much stronger in general as compared to leaner people, they often have to sacrifice speed and agility as well as flexibility for this type of look.

• Supplements:

Protein shakes are said to be able to help in order to help develop muscles as well as promote faster recovery after workouts, while supplements such as creatine aids in providing additional energy. These products would help you get the most out of your workouts and would enable you to build muscle much faster.

However, most supplements and products are expensive, and almost all of the ingredients found in these items can be acquired by the body by eating a balanced meal with the proper balance of proteins, carbohydrates, and fats.

• Some Warnings:

If you are serious about your desire to gain muscle, then you must be very determined by going to the gym regularly and following the proper exercise regimen. Results are not overnight, but you will definitely see the difference after a month or two.

Also, make sure that you rest at least a day between workouts in order to let your body recover.

Of course, never train while injured and consult with a doctor or personal trainer before you try any exercise program. Follow these tips so that you will know how to gain muscle mass safely and effectively.

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The Muscle Building Techniques

Muscle building technique is very important to anyone wanting to gain muscle and there are some basic muscle building techniques that should be adopted very strictly by every bodybuilder.

These are discussed as follows:

Basic Techniques

Firstly do opposing muscle workouts, e.g. do biceps and triceps, chest and back etc. The reason for muscle building techniques such as these is that it can be phenomenal in gaining muscle mass. It helps to improve the intensity of the workout and push your muscles more to their limit.

Also you should perform those exercises which will be the most effective in getting the kind of body you want. For example, bench ironing out is a notable workout. It can build up the chest muscle tremendously. Likewise if you want to improve your leg muscle you have lots of options such as, squats, lunges, plies, and heel raises, etc.

Muscle building requires you to be self motivated and to push yourself as far as you can go. If don't use up the heavy weights you can in the gym, then you cannot expect to get a good muscular physique as easily.

Often it is a good idea to begin a workout with cardio exercise like, 30 minutes brisk walking, jogging, sprinting, swimming, yoga, and stretching, etc. The idea is that it helps to loosen up you muscles and get your heart rate up, helping to increase the intensity when you start lifting weights!

Finally a great help is to learn to concentrate and enjoy the burn when you push your muscles. If you can achieve this then you can push an extra one or two reps out meaning you take the intensity up a notch and really help to build up your muscle mass.

When it comes to your diet, you need to have something that gives you the adequate nutrition. Unfortunately you can't just eat what you want; it has to be specific to change growth. One of the best things you can do is to cut down on foods full of chemicals that really slow down the procedure of building up muscle. A good rule of thumb to operate by is to eat food with a short ingredients list. This will help you to stick with actual food that gives you the right nutrition and will help you to get actual results.

From here you need to take action with what you have learned, put it into practice and you will see the results for yourself. Good Luck.

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Building the Shoulder Muscle

While the shoulder is not the most desirable group of muscles to build, including a set of broad shoulders will do wonders for your body , especially if you are a small building to start . But , how? What are the actual muscles that will give this kind of look ? Read on to find out.

If you've read my other articles, you think I'm sounding like a broken record. But that's fine with me . So before we get into the exercises to be performed for the shoulder muscle , I repeat to myself :)

If your diet is not good, not even reading this article. If you eat a small salad and a can of tuna a day, no matter what you do, just not making profits. Or go to read about good nutrition muscle building , or reading.

There are three major muscles of the shoulder , called the deltoid . There's more, but I like to keep things simple . These muscles also have names , but for the sake of simplicity , let's just call the front , the middle and back muscles . Each of them should be developed to build shoulders that you crave .

Most likely the problem is too much , rather than too little. You see, the shoulder muscle working before each time you work chest . Every time he jumps in the bank, which also work strongly that the shoulder muscle earlier. And yet , I am to meet a guy who does not quite work the chest. Therefore, in order to work if you do it too much or too little for this muscle , think about your current practice and thinking whether to hinder the development of his shoulder before anyway.

The middle deltoid is the favorite of many bodybuilders . This is the one that will give very broad look. It is also very difficult to build. Although it is involved in a large number of compounds that perform movements , will not develop on its own as well as the front deltoid . Therefore , I recommend that you develop your shoulder to increase dumbbell type thrown in. This will help you develop a broader physical without adding a lot of muscle to your overall image.

The posterior deltoid is forgotten as the deltoid . Since it is in the back , people always overlook . However, to get a complete picture , you can not forget that poor misunderstood little muscle . As is rather small , I do not recommend doing all that much work into it . If training is not a lot of traction, then maybe you should try some isolation exercises . I recommend that you strip anyway, but if for some reason you can not ask these questions , then some bent over dumbbell flyes enough. This does not mean that you go easy , though.

Ok , that's it for the shoulders . I learned another interesting building shoulder muscles things , but I have not been with them , it would be unfair of me to share with you . If you want to know more about building broad shoulders you should check Nalewanyjs Sean " The Truth About Building Muscle . "