Creating a bodybuilding routine requires knowing what makes a good bodybuilding workout. It takes more than just going to the gym and slamming weights for a few minutes, or overdoing it and working out for hours.
 
A good bodybuilding routine will force your muscles to work and grow and burn body fat at the same time.   
 
In order to create the type of training routine that will add pounds to your muscles while decreasing your body fat levels there are some points you should incorporate into your routine. Read the rest of this entry

These are some of the best triceps exercises we recommend for building muscle mass in the upper arm. The triceps roughly account for 70% of the upper arms muscle mass.

About the Tricep Group of Muscles

The triceps brachii is the large muscle on the back of the upper arm. This group of muscles (normally referred to as the “triceps”) is responsible for extension of the elbow joint, which basically means the straightening of the arm.

The triceps are a 3 headed muscle that consist of:

• The Lateral Head.
• The Long Head.
• The Medial Head.

Seated Barbell or Dumbbell Triceps Extensions

This is one of the best triceps exercises for stretching the long head of the triceps brachii, but all 3 heads of the muscle are hit.

Execution with a Barbell: 

1. In a seating position, grasp the barbell using an overhand grip and arms vertical, with hands fairly close together. 

2. While inhaling, lower the weight down in an arc behind the head until the triceps are stretched. 

3. Then, using your triceps, bring the barbell back to full extension and exhale. 

Execution with a Dumbbell: 

1. In a seated position, grasp a dumbbell with both hands and hold it behind your neck.

2. While inhaling, extend your forearms until the dumbbell is above your head.

3. Then, return the dumbbell back to original position and and exhale. 

Triceps Extensions Tips

If using a barbell I recommend an E-Z bar for safer execution of this exercise.

To avoid injury, do not arch your lower back and use a bench with support for the lower back where possible.

I will be adding further triceps exercises to this page soon, so please bookmark us or sign up to our newsletter for updates.

Here we provide detailed guides on the best bodybuilding exercises for increasing muscle mass. We are adding to this section regularly, so please bookmark us or sign up to our newsletter to get regular updates.

Bodybuilding Exercise Guides

Bicep Exercises

Build "big guns" without our selection of the best bicep exercises.

• Read Article : Recommended Bicep Exercises

Tricep Exercise

The triceps muscles make up 70% of your upper arm muscle mass.

• Read Article : Recommended Tricep Exercises

Chest Exercises

A lean and toned chest is highly sought after by both men and women.

• Read Article : The Best Chest Exercises for Muscle Mass

Back Exercises

A strong muscular back prevents injuries, improves posture, and looks great!

• Read Article: Bent Rows – The Best Back Exercise?

Shoulder Exercises

Get those round shoulders by targeting your deltoid muscles with these top exercises.

• Read Article: The Overhead Press – The Best Shoulder Exercise?

Abdominal Exercises

Every wants six pack abs don't they? Here are some of my favorite abs development exercises.

• Read Article: Crunches – A Great All-Round Abs Developer

Lower Body Exercises

This exercise group covers the quads, hamstrings, calves, and buttocks.

• Read Article: Squats – The Best Bodybuilding Exercise

I have just created a new “Muscle Program” directory page where you can find a list of several of the top muscle building and fitness programs available on the Internet.

I’ve add a diverse range of links, so depending on your fitness and muscle building goals, there should be a program to suit most people.

For example, if you are 40+ and want to get into shape, or if you a skinny teenager who wants to add lean muscle mass, then there is a muscle program to suit your needs.

If anyone who reads this blog would like to suggest a website or product for review, then please use the contact form on the website to let me know.

Click here to go straight to the Muscle Program directory.

This is our list of recommended bodybuilding programs. Each one of the links below is tested to be safe, secure, and contain only high quality information and products. We have carefully selected a good range of bodybuilding resources, so whether you are 55 year old beginner, a skinny hard-gainer, or someone with 10 years workout experience, there should be something here for you.

Fit Over 40
	Discover the fastest and easiest way to lose weight and reverse the aging process in your body. This excellent website teaches the over 40s how to get fit, lose fat, and increase muscle.
Burn the Fat – Feed the Muscle
	You’re about to discover what might be the most powerful fat loss system ever developed. It’s 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.
Muscle Gain Truth
	You Can Have That Powerful Body That Commands Respect And Drives Gorgeous Women Crazy. And You Don’t Have To Live At The Gym To Get It.
No-Nonsense Muscle Building
	How To Pack On At Least 11lbs of Rock-Hard Lean Muscle Mass in 7-Weeks Or Less. This superb muscle building program is aimed at hard-gainers who have struggled to increase lean muscle mass.
SwoleFitness.com
	Your primary source for fitness, workout and weightlifting information. Showcase yourself with a free fitness profile!"

Welcome to Adding Muscle Mass, the free information website that teaches you how to build muscle mass and get that lean sexy body you've always dreamed of.

We cut-out all the usual marketing bull that's associated with the health and fitness industry. Instead, we tell you exactly what you need to know to build muscle fast along with muscle definition programs.

Check out our Latest Articles, Reviews, and Muscle Building Guides

With so many bodybuilding programs available via the Internet today, I decided to review the muscle building system that claims to be the best and most poplar one available. This complete bodybuilding program is called “No-Nonsense Muscle Building” by Vince DelMonte Fitness.

I’ve had over 3 months to thoroughly study this complete muscle building system and I will let you know exactly what I think of it.

The first thing I do when checking out a new bodybuilding program like this to make sure that the course does not contain any conflicting, misleading, or downright untruthful information that is normally thrown together by self proclaimed experts.

I also like to make sure the information provided does not focus on trying to sell you every useless muscle building supplement.  Read the rest of this entry

Vince DelMonte's No-Nonsense Muscle Building Review by: Mark Dale

Rating:

Website Reviewed: No-Nonsense Muscle Building

So just what is in this No Nonsense Muscle Building Program? Vince DelMonte's program is full of straight talking advice for the single goal of building muscles. Vince DelMonte doesn't try to train you like a professional body builder, he trains you like the average man or woman who wants to gain muscle or lean body weight. 

He maintains the approach of fitness oriented training without the use of supplements that so many other muscle building programs are touting.

Included in his basic program are all of these features:

• 215-page E-Book No Nonsense Muscle Building and Women's No Nonsense Body Shaping E-Book
• Free Lifetime of E-Book Updates
• 8 Week Money Back Guarantee
• Beginner to Intermediate 29 Week Step By Step Intensive Workout Program
• Upside Down Training Program
• 84 Day Healthy Meal Plans
• The Insane Virtual Exercise Demonstrator
• Metabolic Growth Calculator
• The Supplement Watch Files
• Unforgiveable Sins – exclusive MP3 audio
• Instant 24/7 Fitness Coach
• No Nonsense Muscle Building DVDs

So what do each of these things mean to you? Well, after trying them out on your behalf, here is what you can expect.

Click Here to visit No-Nonsense Muscle Building

No Nonsense Muscle Building E-Book

Right from the get-go you get a personal eye-opener. Anyone who has a hard time making and setting goals should read the first chapter again and again until it is seeded in your brain.

Without goals to reach and a plan to reach them, all the programs in the world won't help you. Vince sets you straight on this point forthwith.

Vince goes on to attempt to clear your mind of any pre-formed opinions about gyms and training for muscle mass. He is cleaning the slate so he can start you fresh and teach you correctly how to build muscle mass in a practical manner.

Chapters 3-6 are focused on the mechanics of how your body works during muscle building, what and how important recovery methods are, how your body uses hormones during your muscle building, and fat burning section.

The last two sections, hormones and fat burning are a little more scientific than the others but he does a good job of explaining it in simple enough language.

The largest chapter of the book and most likely the most important, Chapter 7 is dedicated entirely to nutrition. 

An A to Z comprehensive breakdown of how nutrition plays into a muscle building program and now important it is. Includes a few recipes for high calorie smoothies and recommended calorie guidelines.

In Chapter 8 Vince covers supplements. Not a very long chapter due to his opinion on supplements. He does break it down to the essential supplements he feels will make an impact on your program.

Before pulling it all together in the final chapter (Chapter 10) Vince gives good advice on preventing injury and training for flexibility as well as muscle mass.

Now comes the icing on the cake, what pulls it all together into a masterpiece.

Chapter 10 gets your workouts started, from beginner to advanced, he has all the information you need to get going toward the muscular body you've been trying to get.

On the plus side, this book has an easy to read style, is extremely detailed and offers great service that is incomparable.

One email sent was replied to within 48 hours, which is almost unheard of these days.

The only downside to this book is that it might be too much information for a newbie to take in – but in the end even that is not a downside. Over informed is better than under informed any day.

Women's No Nonsense Body Shaping E-Book

Rather than rehash each chapter, the overall concept is the same as the men's book, only this one is focused specifically on a woman's body.

Muscle building for a woman is not about becoming overly pumped up and looking like an amazon. Instead, it is about firming and shaping the natural contours of the female body.

Shannon Clark, one of the most published fitness writers today,  teamed up with Vince to create the woman's version of the No Nonsense Muscle Building Program, only the focus is on sculpting and toning the female body.

Having a program designed specifically for women makes Vince Del Monte's program an even better value as couples can work together using the program.

Free Lifetime Updates

Vince's program comes with free, regular updates. How many programs are out there that  can guarantee that?

A great example of how great his update program is would be the introduction of the DVDs.  When they were introduced in September of '08, they were considered an update and anyone already in the program was provided access to these as well.

Personalization

Using the E-Book in conjunction with the website training program areas, you can personalize your workout to fit your needs.

The member's area contains access to Vince's 52-week program. The web program focuses on setting the program up to suite your needs. You will learn how to determine your intensity level and how to follow your progress for increasing your workouts.

The member's area contains flexibility training, weight training and training focusing  on any spots you consider your trouble areas or weak spots.

Personalization of the program is another reason Vince's program stands out heads above the rest.

Meal plans for 84 days. Who has 84 days of meals planned? Vince does and so do you with his program.

There are meal plans for everyone to keep your from guessing what you need to eat to gain that much desired muscle mass. With this plan, you don't have to think about what to eat, when to eat it, you have it laid out for you.

Not only does he present you with 84 meal plans, he gives you five different calorie levels to choose from. Starting at 2K and going to 6K calories per day divided into 6 meals a day.

Each plan is complete with instructions on how to prepare the meal and a complete grocery list. This alone is an invaluable tool.

DVD

With the release of the videos, Vince raised the bar for online programs. 16 hours of DVD are available through the website. You can watch them on your computer or download them to your PC for playback anytime.

The videos are an enhancement to the E-Book with a visualization of the workouts. For learners who prefer to see what is being taught, this tool is the perfect supplement to the book.

3500+ Member Forum

Members, members everywhere; with a 3500 + member forum, there is always someone around online to share with.

Ask questions, compare notes, share workout tips and just plain make some new workout buddies. Nothing is a better motivator than some friendly competition.

Posting your stats and progress for others to see not only inspires them, it inspires you. You don't want to post embarrassing numbers so you work harder .

Other Bonus Items

Upside Down Training

This might sound a little odd, but is great for those of us who have some posture issues. The Virtual Exercise Demonstator is fantastic. Not quite as good as a commercial video but still amazing.

Click on an area of the body to see exercises specific to that area. Very good.

29-Week Intensive Workout Programs

Beginners, intermediates, and advanced trainers can all make use of these programs.

This is a logging system that allows you to keep up with your workouts. Having this information handy is useful for keeping up  with your progress.

Recommended Supplements

This section is not very in-depth, but that is because Vince focuses more on training and a good diet to gain muscle mass than he does to supplementing. Useful but  not groundbreaking information.

If you read the E-book, then the Unforgiveable Sins Mp3 Audio is more of a refresher, a way to hone in on what you shouldn't be doing during your muscle building program. Pop it in your iPod and listen as you work out.

No-Nonsense Muscle Building Review Summary

After going through his program,  it is easy to tell that Vince has a fire in his belly for, a deep desire to help people, both men and women, reach their ultimate muscle building potential.

Having once been the "skinny guy" himself, he has put his life lessons into  a program others can use to follow in his footsteps.

From the basics of putting your mind to the task before you put your body to the task to a step-by-step, meal-by-meal guide for gaining muscle mass and weight, the No Nonsense Muscle Building Program ranks number one in my reviews of muscle building programs available on the Internet. 

If you can read and follow instructions, Vince Del Monte can show you how to gain the muscle mass you never thought was possible.

Click Here to visit No-Nonsense Muscle Building

If you enjoyed this No-nonsense muscle building review, you may also be interested in…

Burn the Fat Feed the Muscle Review

The Truth About Building Muscle Review

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If you’ve made the decision to improve your body and start a bodybuilding program, it is very important that you follow these recommendations so that you don’t hurt yourself both physically and financially.

Beginner’s bodybuilding should be a gradual process where you get to learn how to perform exercises in correct form and without using too much weight. If you go to the gym and hit all the machines flat out, you’ll quickly burn yourself out, or even injure yourself.

Read the rest of this entry

Why have I created a site called Adding Muscle Mass?

I’ve always been into general health and fitness since I left high school in the late eighties, but bodybuilding has always been my real passion and the one sport that I’ve continuously enjoyed and practised.

Although I’ve never tried or wanted to compete in Bodybuilding competitions I’ve always found weight training and going to the gym the most enjoyable of any sport I’ve been involved in, which is why I launched this website.

My day job is as a freelance I.T. consultant, so producing a website on bodybuilding using my I.T. and Internet technical knowledge just seemed like a natural thing for me to do.

So what experience have I got?

I’ve been bodybuilding for 20 years now and I have only ever trained naturally during that time, i.e. no steroids or other harmful drugs. Even though I’ve taken long periods off through injuries or work commitments I’ve always got back into it. Here are just some of my experiences…

• At the start I was a skinny teenager of 11 stones (154 lbs) and at my peak I have reached over 15 stone (210 lbs) with a low body fat percentage.
• I’ve trained at over 10 different gyms, including hardcore bodybuilding gyms where I received expert advice from competing bodybuilding professionals.
• I converted a garage at my home into a fully functional gym.
• I have a personal library of over 30 books on bodybuilding, weight training, and nutrition (and I’ve read them all by the way!).
• I worked through many injuries, including one very serious shoulder injury where I was told I wouldn't be able to do weights again. I proved them wrong!
• I’ve been overweight and have managed shift the excess fat without losing muscle.
• I’ve done countless variations of bodybuilding programs, some that worked and some that didn’t.
• I’ve spent ridiculous amounts of money on supplements that have been a complete waste of time, but I’ve also found some that have helped me a lot.
• I’ve tried many different bodybuilding diets and I know exactly what works and what doesn’t.
• I’ve help and mentored several beginners get into bodybuilding and weight training and have seen them gain some great muscle mass.
• I’ve written software programs, spreadsheets and other documents for tracking my progress, keeping logs, setting targets, and so. Many of these will appear on this site for free!

Hopefully, if you are reading this then you can relate to some of my experiences and you can gain some useful tips and advice.

Even better, you could share your knowledge and experiences with me and other visitors to the site. I also hope you find my free workout logs, reports, and other free software downloads useful.

If not, please let me know why so I can improve them. Good luck in your quest to improve your body and mind!

Mark Dale