15 Foods That Build Muscle- Top Muscle Building Foods

Eating the right foods is just as vital as training hard. It can really determine how quick you build quality muscle. So, what I’m going to do is share with you 15 foods that build muscle. That way, you can quickly and easily build muscle mass in a small amount of time.

The top 15 foods you should eat to build muscles are:

1. Steak (red meat)- excellent source of protein. Steak has vitamins and other nutrients in it that are crucial for muscle growth. The fats in steak has been shown to help increase your testosterone. If you’re serious about putting on muscle, add this to your meal plot.

2. Brown Rice- fantastic carbohydrate source. Slow digesting, which means it won’t spike your insulin levels.

3. Pasta- fantastic source of carbs. Two cups provide about 90 grams of high-quality carbs. This will certainly help you build muscles.

4. Avocado- Helps increase your testosterone and also has other health benefits.

5. Eggs- This is a must if you are trying to build muscles. Fantastic protein source.

6. Chicken- Lean protein. Fantastic for anytime of the day.

7. Fruits (apples, bananas, strawberries)- Carbohydrate source. Also, fruits have many health benefits.

8. Oatmeal- Complex carb. Fantastic for helping with carb intake.

9. Turkey- Fantastic for lunch. Brilliant protein source.

10. Salmon- Excellent source of protein. Salmon has omega fatty acids in it. Its a serious mass builder. You should eat this at least three times a week.

11. Cottage cheese- slow-digesting protein. Cottage cheese is a fantastic late night snack.

12. Salad- Add olive oil and vinegar to your salad. It has alot of health benefits.

13. Tuna- Lean protein source. Tuna also has fatty acids in it. It’s fantastic for helping with muscle growth.

14. Whole wheat bread- Fantastic carb source.

15. Almonds- Fantastic as a snack. Almonds have a decent amount of protein in it. It also has healthy fats in it. And is excellent for increasing testosterone levels.

Eating these foods is vital if you’re trying to build muscle. Don’t skip meals. Make sure you eat every 2-3 hours. You should intake at least 1 gram of protein per pound of body weight per day and 1.5 grams of carbs per pound of body weight per day.

An example would be if you weighed 200 pounds, you would consume 200 grams of protein per day and 300 grams of carbs per day. This will ensure that your body is constantly in “muscle-building” mode. If you don’t intake enough protein, your muscles won’t grow.

These are the 15 foods that build muscle. Add them to your meal plot. Train hard. Drink plenty of water. And watch how quick your muscles grow.

Stability Ball Exercise Progressions for Building Muscle and Core Strength

After my article Stick Your Neck Out was published; I surprisingly caught some flack from the “hardcore” types just because I showed a stability ball being used in a few of the exercise applications.

Since I’m not emotionally attached to any one piece of equipment or style of training, I was not upset in the least about this. But, it did make me realize how misunderstood the Swiss ball is within the “hardcore strength” community.

So, in light of this realization, I’m stepping up to set the record straight once and for all about Swiss balls and how they should and shouldn’t be utilized in and effective strength program.

Don’t Despise the Player, Despise the Game
My friend and colleague Coach Rob Simonelli brought up an fascinating point when he and I were discussing this article and why serious weight lifters dislike Swiss balls. Rob said “What serious lifters don’t know is that it’s not so much that they dislike Swiss balls, it’s that they dislike what Swiss Balls represent”.

He was absolutely right. Hardcore weightlifters have made Swiss balls guilty by association just because there are a bunch of “functional trainers” out there doing some seriously ridiculous stuff on them.
This doesn’t mean that Swiss balls can’t be use for stuff that really has value.
To all you Swiss ball haters out there, I want you to question yourself one question; “Am I blaming the tool or the practitioner?”

I reckon you will realize that myself and Rob and are right in saying that, the Swiss ball, like everything else in the gym is just a tool. One that can be used or abused depending on whose hands it’s in. Just because there are people out there abusing a certain tool doesn’t mean we should throw it out of the tool box all together. If that were the case, we wouldn’t use any equipment at all judging by what I’ve seen done with barbells and dumbbells these days.

Now let’s get one thing clear, the title of this article is not called “Swiss Ball Exercises that You Need to Do Everyday or Else Your Will Go to Pot”. The exercises shown in this article are in no way a necessity, they are just other options to challenge your body in a positive manner and compliment your “core” lifts.

In other words, they are just tools in the tool box.

You just have to know when to use the tools you’ve got.

When Instability and Strength is Really Excellent

Recently, I got to attend one of my friend Eric Cressey’s classes on training the overhead athlete. During his workshop, Eric made a fantastic point that I feel is relevant to this article. He said that although it has been found that unstable surface training for the lower body has been found to be ineffective and in some cases even counterproductive for healthy individuals, instability training for the upper body may really be beneficial. Eric went on to clarify that it all has to do with the fact that the lower body predominantly functions in a close chained (both feet in contact with the ground) manner that does not normally involve the ground moving underneath it. But, the upper body functions in more of an open chained (no ground or solid surface contact) manner with things more likely to go and change position.
This makes a lot of sense if you reckon of a football lineman blocking a pass rusher. The lineman’s feet are dealing with a flat and stable ground while his upper body is all over place dealing with another body moving in every which way trying to get around him.
Now that I have hopefully changed your mind about the Swiss ball, I’m going to provide you a list of exercises using the Swiss ball that we have found to be beneficial to our clients, athletes and physique competitors.

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The Exercises

Y,T,W, L Shoulder Circuit w/Swiss Ball

The reason why we preffer to use the Swiss ball while performing our Y,T,W, L shoulder circuits has nothing to do with the shoulders themselves but has everything to do with the trunk. In that, when athletes perform the Y,T,W, Lcircuits on a flat surface like the floor or a bench, they usually start to extend from their lower back in a superman like position. This is normally due to the fact that they, like many athletes, lack ample shoulder flexion. Therfore, they attempt to kick in the lumbar extensors to help raise the arms.

If you reffer to my article How Not to Warm Up, you will see why this type of movement is undesirable. We all tend to slouch and sit too much, in doing so we make length and weakness in the thoracic area. So, the real goal here is to somehow make extension at the thoracic spine, not the lumbar spine. This can be successfully accomplished by performing the Y,T,W shoulder circuit on a Swiss ball.

With the swiss ball and some right positioning, the extension comes from the thoracic spine
We position our athletes so that the apex of their thoracic curve during flexion over the ball is over top the apex of the ball itself. We also have them flex at the hip joint which further decreases extension at the lumbar spine. This enables us to get more bang for our buck.
We build endurance in all the muscles invovled in extending the thoracic spine while simutaneously reaping the benefits of the Y,T,W, L shoulder circuit.

The Swiss Ball Dumbbell Chest Press

The swiss ball chest press allows us to build flexibilty in hip flexors, strength endurance in the anterior neck muscles and glutes while simultaneously building upper body pushing strength.
The swiss ball chest press is the only exercise that we use a swiss ball in combination with weights. But, because it involves an unstable surface, we only use it while performing repetitive effort lifts and never use it while performing dynamic or max effort lifts.
Many people will agrue about the instability of the ball interferring with strength output. When I meet coaches that are of that mindset, I tell them two things;

1. If the feet are positioned shoulder width or wider, the instability is pretty much canceled out.

2. We agree that instabilty interferes with max strength output. This is why we ONLY use this exercise with submaximal loads as in a hypertrophy phase or repetitive effort phase.

In my mind, if you want allot of bang for your buck the Swiss ball chest press is a fantastic choice.

Swiss Ball Perturbations

This is one of the most well loved exercises we use at Performance University amoung our high level athlets and recreational clients alike.. Swiss perturbations are a fun and very effective way to develop rock solid core stability. The goal of the person holding the ball is to maintain optimal alignment and own the position thay started in. With each diffrent strike of the ball, the torso as to make a slight adjustment to maintain control of its position. Thi is what Rehab spractioners call rythmic stabilization. We call it a damn excellent exercise.

The unpredicatable nature of this exercise makes it more functional than most other “core stabilization” exercises.

This exercise can be progressed by the partner striking the ball with slightly more force or the holder standing with the feet closer together or in a stagered stance.

Swiss Ball Roll Out

The swiss ball roll out is one of our favorite exerciss for training the anterior trunk muscles. We like it because it devloped torso strength and pelvic control without putting the spine in a flexed position as it would be in a crunch or sit up type exercise. Mike Boyle produced a fantastic article called Anterior Core Training that thoroughly desribes the theory and methodolgy behind movements like the swiss ball roll out. In that same article, Boyle also diplayed many progressions to the swiss ball roll out involving tools like the ab dolley and arko wheels. But, if you don’t have all of those tools/toys available to you, here are some simple progression strategies you can use.

The beginers version of the Swiss ball roll out starts with the elbows bent and forearms resting on the ball.

This exercise can then be progressed by raising the torso and straightening the arms. This lengthens the lever arm and increases the demand on the anterior core. Shown below.

On both of these roll out variations be sure to extend both your arms and legs while maintaining a honestly neutral spine. Only go out as far as you can without losing optimal spinal alignment.

The Reverse Ball Roll Out

As of late we have been using another variation of the roll out which we call reverse roll outs. To perform the reverse roll out, hold on to a stable object such as a weight bench. While maintaining alignment, extend your lower body until reaching a superman type position. Return to the starting position and repeat.

The height of surface your holding onto should be approx. even to the height of the ball. In the picture above, Tim is holding on to a bar that is slightly higher than the ball underneath his legs. You can see how this is causing him to sag slightly at his low back. We were in the process of moving our gym during this photo shoot and we had to work with what we had left in the gym.

Swiss Ball Toe Plank

This is another fantastic anterior core exercise. We usually perform holds for anywhere from 10-20 seconds. Proper form for this exercise is pretty much self explanatory.

Swiss Ball Knee Tucks

If you have honestly decent “core strength”, Swiss ball knee tucks aren’t really that hard. This is why we don’t use this exercise with the intention of building strength. We use this exercise to build awareness of what the rehab world calls” hip/back disassociation”.

All this really means is, how well you can go at your hips without moving at your lumbar spine. There are a lot of ways to accomplish this which are beyond the scope of this article. But, in the context of the Swiss ball knee tuck exercise, we want our athletes to be able to flex at their hip without flexing at their low back. If they can accomplish this, it shows that they posses excellent hip/back disassociation.

Athletes with poor hip back disassociation will always compensate for a lack of hip mobility by increasing mobility at the lumbar spine. Which according to the latest research is designed for stability, not mobility? My article How NOT to Warm Up covers that science in fantastic detail.
The science aside, just keep this small saying in mind, “what your hips lack can hurt your back”.

So, yeah…do your knee tucks.

1 Leg Swiss Ball Knee Tuck

This version of the knee tuck is much more hard than the previous because there is an added rotary component. Although there is no visual rotation, the athlete has to work to prevent gravity form pulling them into rotation on the side of the lifted leg. This is what my excellent friend JC Santana calls “training the invisible. This is an vital point to keep in mind anytime you go from a bi-lateral position to a unilateral position.

1 Arm Holds

This is another one that’s pretty self explanatory. Simply maintain optimal spinal alignment while keeping your arm locked out. We use holds ranging from 5-15sec.
This one is just plain tough!

Swiss ball Straight Leg Bridge

We always make sure to encourage our athletes to make the lift using from their hamstrings and glutes, not from their low back. Athletes with an increased lordosis (low back curve) will find this more hard and therefore tend to need more coaching on movements like this.

Yes, I know you can also do this on a bench but our athletes seem to like it better with the ball. So, as they say, “the customer is always right”.

Plus, you can’t do some of the progressions I’m about to show you on a bench.

Straight Leg Bridges (w/Long Lever)

We learned this progression from Coach JC Santana. It’s a fantastic way to integrate in the calf’s and increase the overall difficulty on your posterior muscles.

Be sure to keep the heels off the ball.

1 Leg Hip Bridges (w/straight leg)

These are not only a fantastic progression to the 2 leg bridges but they serve as a nice compliment to the 1 leg knee tucks.

These work on improving hip/back disassociation in extension. We want to see the extension coming from the hips and glutes and not from the low back. We encourage our athletes to keep the lifted knee stable during this exercise. If the knee moves, it means that the pelvis is moving and therefore stability is lost.

Swiss Ball Bent Leg Bridges

The bent leg bridges are more glute dominant bridge than the straight leg version. That said, your hamstring have to work isometrically to hold the ball in place while the hips rise and fall.
We normally just alternate straight and bent leg bridges each workout.

Swiss Ball Bent Leg Bridge (1 Leg)

The rules on the one leg version are the same as above. Just be sure to prevent any sort of pelvic rotation due to the reduced base of support.

Swiss Ball Leg Curls

Once you can successfully perform both the straight and bent leg exercises. We simply combine the two moves to make the leg curl. This you really can’t do with a bench. You can do this with a slide board if you have access to one.

Once your hips lift up, they don’t come down until the set is complete. Be sure to lift your hips higher up as the legs curl in. This will make a straight line between the knee, hip, and torso.

Aside from glute ham raises is the only exercise that allows us to train hip extension and knee flexion simultaneously. Those two motions are always coupled together during any locomotive type action.

Running involves the combined action hip extension and knee flexion of the rear leg as it prepares to pull through

1 Leg Ball Curl

This progression from the two leg curl, when done correctly, will challenge even the most advanced athlete.

Swiss Ball Complex

Once each one these exercises are mastered separately, we like to combine them into a Swiss ball complex. We use this complex as part of an active dynamic warm up, as a warm down or as active rest on recovery days.

We start with roll outs for 10-20 reps

Then to push ups for 10-20 for reps

Followed up with the Y,T,W,L shoulder circuit for 10-15reps each letter

Then go to knee tucks for 10-20 reps

We end with a toes on ball plank hold for 10-30 seconds

This entire complex is normally performed for 1-3 sets and 0-60 seconds rest between sets. Three rounds of this at 20 reps each exercise with no break is just plain tough.

This complex is very well loved with our clients and athletes because it has a smooth flow from between exercises, it’s simple to remember and it gets a lot of quality work done in small time. Aside from that, it’s kind of fun.

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Final Comments

Well, there you have it, the definitive list of Swiss ball exercises that don’t suck.
If it’s not on this list and it involves a Swiss ball then…well, you get the point.

The exercises on this list have been a part of our performance and physique programs for many years. They have been used at some point by just about everyone who has walked through our doors.

I can’t honestly tell you that these Swiss ball are solely responsible for our clients and athletes consistently getting larger stronger and quicker.
But I can tell you that they sure as hell haven’t hurt.

Aerobic dance. The background music is All Around The World by Zippers. ps I am not the maker of the footage. It was obtained from other place and I forget the original source of it. As for the music, I have tried to find but I can’t find the mp3 for it.
Video Rating: 4 / 5

The Real Truth About 7-minute Muscle Building Program

If you are like me, you probably said a thousand times “I’m going to start to start a muscle building program”. So you went to the local gym and for four months or so you worked out everyday in a muscle building program until eventually you start felling bored, your muscle building program consumes precious hours of your day and you eat 6-9 meals a day – not to mention looking at steroids with excellent eyes. Eventually you quit, and all that extra stout won’t go, in fact it becomes worse than before!

I realized this doesn’t work. I convinced myself that spending 3-4 hours everyday at the gym is not a excellent investment – we have families, time-consuming work, even we want to relax instead of lifting weight.

Muscle building program that can change your life

Most of these so-called gyms are relatively new in our society. A society that makes you spend 0 monthly on gym, a few more dollars in steroids and a couple of complements more. At this time you may be feeling the same as I did once, but I wondered, “how it was in the ancient days?”.
When I was a kid, my father gave me a small book about muscle building program. This book was only 20 pages or so, with exact exercises to workout all the muscles in the body, an ideal muscle building program. After an initial laugh – the pictures where very amusing for a 15- year ancient kid – I started to look this muscle building program and the fact is, none of the exercises used weights or anything, they where simple and straightforward, all you needed was to form the figure and produce resistance between the parts of your body. So I started to workout with this muscle building program, and I must say, the results were incredible. As years went by and gyms started to pop out all over, I forgot about this muscle building program.

Now I have a 9-hour job, a family, and many obligations and the gym – as I told you before – doesn’t sound like a excellent way to stay in shape. so I remembered this small book. Of course I’ve lost it years ago but I figured out someone would have thought the same way somewhere. So I started to look for muscle building programs that resembled that small book. Soon I found this muscle building program based on the same principles that small book had: small exercise – 7 minutes! -, high results muscle building program.

At first I was reluctant. I thought “Oh my, another of those muscle building programs” but somehow I was attracted by the concept, a concept I realized myself 20 years ago. So I thought “80 bucks is worth it to try, in fact I’m spending this same amount every month in a gym I don’t go”

I have to tell you…this muscle building program uses the same principles of that small book and extend them further. Thanks to muscle training videos I don’t have to guess the exact positions to get the best results and everything is clarified in detail. I started this muscle training program about two years ago and there was no single day I didn’t want to exercise, it is fun, I don’t get tired and the results are incredible, stout loss, incredible strong, and with only 7 minutes per day! Even my wife joined me when she saw the results. Now we workout together and if you see her you wouldn’t believe it’s because this simple muscle training program, you would reckon that it took several hours at the gym to get that slim body!

I’m sure you’ll be delighted to get your time back and be in shape at the same time. Believe me, we are in a consumers’ society, and mankind had survived gyms, steroids, nutrition meals and all that stuff. Take a chance and change your lifestyle, and save a few bucks on the road with this muscle building program!

To help get ripped muscles in four weeks, eat chicken, turkey and fish to get a solid source of protein. Get ripped muscles in four weeks with tips from a fitness specialist in this free video on toning and building muscle. Expert: Bob Mathews Contact: power1k.com Bio: Bob Mathews is the owner of Perfect Body System and has been in Phoenix, Arizona for the last 15 years. He’s trained with Barry Goldwater and other devoted clients over the years. Filmmaker: Dustin Daniels

A Review of Vince Delmonte’s No Nonsense Muscle Building

One of the more unique aspects of the <a rel=”nofollow” onclick=”javascript:pageTracker._trackPageview(‘/outgoing/article_exit_link’);” href=”http://scrampy.nononsense.hop.clickbank.net/?tid=ARTICLE”></a> program is the cardio part of the workout.  The program is not meant for those who are very thin in the first stages of the program, but if you implement the workout further along, you will gain the muscle mass that you are after.  Cardio is used for sculpting the body into the kind of physique that you want from your muscle building program and not simply about stout reduction.

Vince encourages healthy food for well being, eating the right part at the right time is very essential for maintaining your muscle mass. If you are aiming at productive way to muscle building then you’ll have to calculate your calorie consumption. Vince has stated the necessary details that will help you plot your diet chart starting with RMR to the TEF.

Vince has made things quite simple for you, with an online calculator you can place in the details in this format- Maintenance- Cutting- Progressive Weight Gain-Advanced weight gain, and you will get the result.  Vince agrees that it is not simple to diet and gain weight, but he has proper workout methods to facilitate your body.  Vince’s 10 No Non-Sense Nutritional Rules for Muscle Gain will keep you posted on the required amount of nutrition for the body and how to gain it. This makes things even simpler.

The program does not recommend supplements in your workout and Vince really believes that this is one of the worst things that you can do for your body.  The advertising of these supplements has caused some people to believe that this is all that is needed to increase the muscle mass in their body.  Nothing could be further from the truth.  Vince will give you all of the information that you will need to know how supplements affect the body.  Instead, he recommends the use of shakes that are dense in nutrients to aid your muscle building efforts.

These are some of the add ons to the program that you will find very enjoyable.  In fact, you will get a three month personal training with the use of email with your program.  There is a fifty two week workout plot that will help you to achieve fantastic results as well. Your diet is helped with an eighty four day meal plot that will give you the help that you need. 

Vince’s Insane Muscle Stimulator includes more than 100s of mass building exercises with animated illustrations.  The Supplements File, which gives you the details of all the supplements and its effects.  Vince’s Unforgivable Bodybuilding Sins, an audio version includes some tele-seminars that speak about muscle building.

The program offers many upgrades that will add to your muscle building program.  The bonuses that you will get with the upgraded program are as follows.

1. You will find a program to help you to rid the stout in your diet.

2. The meal plans include every type of diet, including a vegetarian option.

3. If you dislike reading pages after pages you can op for the audio version of the entire book.

4. An email consultation with Vince to help you with any part of the program that you have questions about.

Any complaints?

There is some disorganization in the book because of the unique nature of the program.  The training exercises can be a bit complicated, but there is an attempt to help you through the progam to get the most out of the training.  In the members area, but, you are able to question Vince about the exercises as they relate to you and he will work to help you get the most out of the program.  Even with the complicated methods it is an effective program.

There is a detailed guide for you included with the program that will help you with everything from diet to your weight training.  You should do some more research on No Nonsense Muscle Building before you make your final choice to buy the program.

Muscle Building Foods That Help Build Muscle And Burn Stout Quick

Eating muscle building foods does help you get the edge and build muscles much quicker than just eating normal foods. Muscle building foods that is refereed here is not some engineered freak food, it just carefully selected natural foods that contain high in protein that can help you accelerate your muscle building process. Building muscle is not as simple as just hopping into the gym, lift a few weights and you will get results. It requires much more than that. Number one, you need an brilliant workout plot and then, you need a solid diet. Just imagine you are a homebuilder, even with the best tools and blue print, you cannot build if you do not have enough cement.

You get results from your workout when you rest, not when you are working out. During your workout, you are tearing your muscle in microscopic scale, and your muscles will recover and grow larger when you feed them with muscle building foods like protein. You cannot get huge muscles by just eating bread and beans. You need foods that contain complete amino acid profiles.

You have to include these power muscle building foods in all your meals. Consuming them bit by bit, spread throughout the day can increase the absorption rate of these foods in you body. Eating a large part at once will not work because your body cannot absorb all the nutrients at once. Here are mini lists of muscle building foods that can help you build lean muscle that is rock solid in no time!

Muscle Building Foods 1

Beef is an all time favorite in a body builders diet. Roughly, 100 grams of beef contains 30 grams of high quality protein. These proteins are high BV protein, which means that, if you consume 100 grams of steak, 30 grams of protein will be absorbed by the body and utilized for protein synthesis. The steak, which contains the highest protein, is the Silverside lean. This is a excellent choice of steak because it also contains very low stout, 5 grams of stout only. There are many ways you can cook beef. The best way to do it is to roast it because this way of cooking uses very small oil. For a quick meal you can also buy beef strips and stir fry it with vegetables, onions and chili using olive oil.

Muscle Building Foods 2

Well-known body building food number two is the all time favorite, eggs! Eggs are such a power food for building muscles because it the eggs whites contain no stout and although the egg yolk is high in cholesterol, it provides Omega 3, which is excellent fats. Eggs are also a source of protein, which contains a complete amino acid profile. Eggs are very simple to get, dirt cheap and convenient to bring around. One egg contains 6 grams of protein, 3 grams in the yolk and 3 grams in the white. There are tons of ways to cook eggs. The best way to cook eggs for dieting is to cook in hard boil or half boil, then eat it with a bit of soy sauce, this is excellent method of cooking because it contains low stout. To kick out of the boredom, make scrambled eggs with olive oil and chili.

Muscle Building Foods 3

Another fantastic lean source of protein is poultry. Chicken and turkey is a very excellent source of protein, low in stout, cheap and easily attainable. Although some parts of the chicken are high in stout, like the thigh, it is ok to eat it if you take the skin. 100 grams of chicken can give you 30 grams of high quality protein. The excellent thing about poultry is that it taste really excellent in sandwiches, salads, roast as well as stir fried.

Muscle Building Foods 4

When your parents say, eat your fish, they are right. Fish is also a powerful muscle building food because it is low in stout, high in protein and high in omega 3. Although fish is slightly more expensive that the other sources, having fish twice a week is excellent enough. The fishes that are high in protein are lobster, haddock, mullet and saithe. If you want convenience, go for tuna fish. Tuna fish is also very high in protein; a can of tuna can easily supply you with 30 grams of protein. Tuna have become a more desirable choice because it can be use with sandwiches, salads and other dishes. Tuna comes in handy cans than be ripped open. Some even comes in airtight packet so that you can carry it around.

Muscle Building Foods 5

Do not forget about milk and soy! This stuff is excellent stuff. Although they may appear as liquid, they are a excellent source of protein and when taken with meat, they compliment the amino acids supplied by the meat. 100 grams of tofu made from soy contains 8 grams of protein. One glass of low stout milk contains roughly 8 grams of protein. You have to be careful not to over do the milk because milk does contain lots of stout. Choose the low stout or the pasteurized version.

There you go, five choices of muscle building foods to fill up your menu. Make sure you include protein in all your meals, spread them out evenly in a day. Try to shot for 2.0 to 2.6 grams of protein per kilogram of body weight for positive nitrogen balance. This will give you optimum results along with intense weight training.