These days, the internet is literally swarming with ebooks that claim to be able to show you how to get the muscles you want. Below are listed the top 5 muscle building guides. All of them will help you build muscles, but which one best suits you is your choice.

#1 Top Recommended eBook

Burn The Fat Feed The Muscle The aim of this guide is to show you how to burn fat and build muscle at the same time. The product’s website says it is “the same diet program fitness models and bodybuilders use to reach single digit body fat levels and achieve rock-hard muscle definition that makes them look like walking anatomy charts.” Rating: 5 out of 5 stars >> Detailed Product Review <<

#2 Recommended eBook

Combat The Fat This is a Military-style exercise training system that will get you in shape in just 45 minutes a day, 3 days a week. The homepage claims it contains “the U.S. Government’s top exercise strategies designed to build lean muscle while burning through body fat at breakneck speed!” It also contains nutritional advice to help you burn fat, build muscle, and give you lots of energy. Rating: 5 out of 5 stars >> Full Product Report <<

#3 Recommended eBook

No Nonsense Muscle Building This instantly downloadable ebook claims it will show you how to build natural mass in the shortest time possible. It claims to be the most comprehensive muscle building system around. It says it can guide you to achieving the body you want without expensive supplements, dangerous steroids, and even without spending hours at the gym. Rating: 4.5 out of 5 stars >> Detailed Product Report <<

#4 Recommended eBook

Muscle Gaining Secrets Written in a straight forward, easy to understand manner, Muscle Gaining Secrets provides the road map to success which can instantly be applied by anyone. There are no overly complicated scientific formulas or insider jargon that requires a degree in advanced physiology to understand. No nonsense, no filler, no fluff; just the hard hitting, scientific truth about how to pack on colossal amounts of muscle at warp speed… without steroids. Rating: 4.5 out of 5 stars >> Detailed Product Report <<

#5 Recommended eBook

7 Minute Muscle This muscle building guide will show you how to get the maximum results in the shortest amount of time. It claims to put a stop to spending hours in the gym pumping away. The goal is to show you how to get the body you want by exercising for just 7 minutes a day 5 days a week. It took over three years of research and development to develop this training program. Rating: 4 out of 5 stars >> Detailed Product Report <<

The Importance of Protein

A good general rule to go by is to eat between 1 and 1.5 grams of protein for every pound of body weight. So for example, if you weighed 150 pounds, the amount of protein you should eat daily should be between 150 and 225 grams.

The only problem is some protein sources are better than others. Protein is labeled as either “complete” or “incomplete”. Complete proteins have all the essential amino acids our body needs, whereas incomplete proteins are missing some of them. Examples of complete proteins are meat, eggs, fish, cheese, and most animal foods. Nuts, on the other hand, are an incomplete source of protein.

Protein Supplements

If you think that your protein intake is not enough via diet alone, then you can get extra protein via special protein supplements. You can buy Whey or Soy protein in many health food shops. However, some doctors say that Whey protein is difficult to digest.
Also, eating a high protein diet can put strain on your kidneys, so make sure you drink a lot of water too.

Carbohydrates

Although we have talked about how crucial protein is, we must not forget the importance of carbohydrates. But, just like with protein, there are good and bad sources of carbohydrate.

The main things you want to avoid are any refined carbohydrates and also anything with any added sugar in. So that means no more white bread, white pasta, white rice, and nothing containing sugar like as chocolate or cakes or anything like that. Instead, eat whole grain carbohydrates such as oats, whole grain bread, and also fresh fruit.

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Good Nutrition

If you want to build up good solid muscle mass, you need to give your body the right fuel. The trick is to eat plenty, but not too much! If you eat too much then you’ll only get fat, and you don’t want that!

To work out the number of calories you should eat each day, multiply your lean body weight by 19. For example, if you weighed 220 pounds and had 10% body fat, you could calculate it as 220-10% (198) x 19 = 3,762 calories.

Also, you need to ensure you are eating a lot of good quality protein sources, for example meat, fish, eggs, etc. In addition to this, you must eat lots of decent quality complex carbohydrates, such as oats, whole grain bread. Also, make sure you eat plenty of fresh fruit and vegetables. Stay away from sugar and refined carbohydrates like white bread and cakes.

Weight Training

With weight lifting exercises, the most effective exercises are Compound Exercises. These are the best way to exercise your muscles because they use multiple muscles at the same time, thereby maximizing your time spent working out.

A good example of a compound exercise is the bench press, as the movements involved make use of the shoulder muscles, chest muscles, and also the triceps.

Resting As Hard As You Train

Although training hard is important, so is resting. I can’t emphasise enough just how important it is. A good basic rule to go by is to have 4 to 5 days rest for each body part between workouts.

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Change Your Rep Range

The chances are you have a standard gym routine that you use most of the time. You do the same repetitions every time. Instead, try varying the number of repetitions you do. For example, if you usually do 6-8 reps, why not do 4-6 instead, or maybe do more, as many as 20.

However, you won’t be able to stay at 20 repetitions for too long, but it will give your body a bit of variety. In the longer term though, you should aim more towards heavier weights with less repetitions, because this will build up the most muscle mass.

Change Your Speed

The chances are that you also tend to do your exercises at pretty much the same speed each time. Try altering your speed, as this will force your body to use your muscles in a different way.

For example, when doing bench presses, one thing to try is to use a light weight but lift them fast. This will stimulate the type 2 muscle fibers, and will also boost your stamina and strength.

On the other hand, try experimenting with doing your exercises ultra-slow. Performing exercises in a very slow and controlled movement forces your body to use muscles in a different way. Your muscles will be working incredibly hard to lift the weight at such a slow speed.

Vary Your Exercises

Boredom is a big factor when it comes to failure in the gym. To prevent this, try to vary the types of exercises you do. So for example, if you’ve been using barbells, try switching to dumbbells instead, or vice versa. One important thing to remember though is to always record every change you make to your workout routine, because otherwise you may lose track of what you’re doing and the results you’re getting.

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Understanding Your Body Type

Do you have the right genetics to build up big muscles? Don’t despair if you don’t think you do, because this is just a starting point, to give you an idea of how best to train to develop your muscles. The three main body types are Endomorph, Mesomorph and Ectomorph.

Endomorph

If you’re an endomorph, your frame will naturally big and you’ll probably have quite a round face with a slow metablism. You find it easy to put on weight. You may find it reasonably easy to build up your muscles, but they can stay hidden under layers of fat.

So the way an endomorph should go about building lean muscle mass, is to first build up the muscles, and then lose the weight. This is why it can take an endomorph a bit longer to achieve the body they want.

Mesomorph

Mesomorphs are naturally muscular people. They have low body fat, and a naturally toned muscular appearance. If you have this body type, you will find it very easy to put on well-defined muscles.

Ectomorph

Ectomorphs tend to naturally be skinny, have slender shoulders, and be low in muscle mass. For this reason, they will find most difficult to put on muscles, or even any kind of weight. However, if this sounds like you, don’t despair. You can put on muscle, it will just take you longer and more effort, that’s all.

It’s actually much easier to gain muscle mass than a lot of people realize, and even skinny people can gain muscle quickly and easily if only they understood how. Don’t be one of the many people who never get their ideal body shape. Take a look at Muscle Building Books to find out how you can gain muscles the quick and easy way.

To Begin Strength Training…

You should always begin by warming up. This must include 5-10 minutes of light cardio exercise, or alternatively do lighter versions of each of the workout movements with lower weights.

Things to keep in mind:

- Do 1 to 2 exercises per muscle group.
- Start with 15-16 repetitions.
- Always rest for at least 1 day between workout sessions.

Which Exercises To Do

Below is a list of exercises, arranged by muscle group:

- Back: seated row machine, back extensions, lat pulldowns
- Chest: bench press, chest press machine, pushups, pec deck machine
- Bicep Muscles: bicep curls, hammer curls, concentration curls
- Shoulders: overhead press, lateral raise, front raise
- Lower Body Area: Squats, lunges, leg press machines, deadlifts, calf raises
- Abdominals: crunches, reverse crunches, oblique twists, pelvic tilts
- Triceps: tricep extensions, dips, kickbacks

Sets, Reps & Weights

The weights you use and the amount of reps you do all depends on what the end result is that you want from your exercise routine:
- Lose Fat, Build Muscle – Use the maximum weight that enables you to do only 10-12 reps for 1 to 3 sets. Rest for 30-60 seconds between sets, and take 2-3 days off between workout sessions.
- Build Muscle Mass – Use the heaviest weight that enables you to do only 4 to 8 reps for 3 or more sets. Rest for 1-2- minutes between sets, and take 2-3 days off between workout sessions.
- Muscular Endurance & General Health – Use the maximum weight that enables you to do 12-16 repetitions for 1-3 sets. Rest for 2-30 seconds between sets, and take at least 1 day off between your workout sessions.

It’s actually much easier to gain muscles than most people realize, and even skinny people can build muscles fast and easily if only they knew how. Don’t be one of the many people who never get their optimum body shape. Visit Muscle Building Books to find out how you can gain muscles the quick and easy way.