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What did you just say? Eat 6 times per day? Yes, that's right! Don't think that you are going to gain quality size eating 3 square meals per day. The only type of mass you will put on eating this way will be the fat type, and this is not our objective. There is no way that you can reach your caloric or your macronutrient needs eating 3 meals per day. If by some magical reason you can eat them in 3 meals, than you will be so full and bloated, you won't be able tie up your own shoes let alone pound out some heavy deadlifts.

Water is very important for many reasons. Water is good for you believe it or not. It has many health and performance benefits. It keeps your organs functioning properly, clears toxins, reduces excess sodium from your body, and it hydrates your muscle cells. It even liberates fat stores on your body so they are burned off as an energy source. Dehydration will cause a major decrement in performance. Even a 2% state of dehydration will cause your performance to go out the window

Sleep

Yet they're doing the same thing you've been told to do your entire lifting career: Consume carbohydrates post-workout.

While the idea of carbohydrate-laden post-workout nutrition is a sexy sell to athletes and physique enthusiasts alike, where does it come from, and what does it mean?

Pretty much everyone who works out shares three basic post-workout recovery goals: To begin the recovery process To support muscle growth To support our hormones and metabolism after a hard training session

Protein serves a number of functions in the body. This nutrient is essential for the proper growth and repair of muscle tissue, as well as all other bodily tissues.

There has been some debate about how much protein the body needs for optimal gains in muscle mass, although recent guidelines, as of February 2011, suggest that it's less than previously thought.

Recent guidelines, as of February 2011, suggest that the ideal protein intake for strength-training athletes is in the range of 0.7 to 1.0 g of protein per 1 lb. of body weight each day.

The time frame in which you can expect to notice muscle gain depends on several factors: your current fitness level, the intensity and consistency of your workouts and your body fat percentage.

According to the National Academy of Sports Medicine--an organization that educates personal trainers--those who are new to exercise can expect to notice muscle gain within four weeks of beginning a strength-training program.

Everyone from sedentary adults to seasoned body builders possesses skeletal muscles, the muscles that support the movement of the skeletal system. Body fat acts like a blanket covering these muscles.

Colleges are starting to wake up to how sleep deprivation cuts into the academic and athletic performance of their students.

All-nighters have become a habit in higher education, but a handful of small new studies

Sleep (deficit) built up over just five nights can significantly stress the heart

In regard to athletics, speed is how fast an individual can travel from one point to another. It has to do with stride frequency, or the number of steps per unit of time, and stride length, or the distance that each step covers.

To increase your speed, your daily training sessions should place emphasis on improving your overall work capacity, ensuring that your joint mobility is normal, increasing the strength of your legs and core, developing running endurance and improving running coordination.

There are numerous drills that should be incorporated into an explosive speed training program that help to improve your coordination and running technique. Marching drills, skipping and arm swings are typically done prior to more intensive training exercises.

Creatine and protein shakes are commonly used by weightlifters and athletes looking to bulk up or improve their overall physical fitness levels. Creatine is a naturally occurring amino acid found in fish and meat and produced naturally in the liver, kidneys and pancreas, according to the University of Maryland Medical Center. Protein shakes are supplements used to fuel the body with protein in an effort to build muscle.

Creatine works by supplying the muscles with additional energy during a workout. This can help you increase the intensity of your workouts, although it has been shown to be ineffective for some people, the University of Maryland Medical Center notes. Protein powders are primarily used immediately following a workout to help replenish the body with much-needed proteins lost during an intense lifting session. Muscles are made of protein, considered the building block of all bodily tissues.

Contrary to what some people believe, protein supplementation is not necessarily a healthy way to lose weight, cautions Mayo Clinic dietitian Katherine Zeratsky. Meal-replacement shakes that are high in protein cannot replicate or achieve the nutritional value of whole foods. Zeratsky recommends focusing on eating healthy, well-balanced meals and watching your calorie intake to lose weight safely.

With all the different supplements that are available for use, many people have a tendency to get confused on which they should take. In some cases there will be one or two supplements in particular that will stand out to you and draw your attention.

One supplement to take, that often tops the list of many people, is creatine. Let's have a quick look at the top five reasons why you should consider taking creatine.

Why Should You Consider Taking Creatine?

Warm-up sets are an important part of your bodybuilding routine regardless of your experience level. Because warm-up sets involve a relatively small amount of weight, they are a safe means for beginners to learn the correct form for an exercise.

For more advanced bodybuilders, performing either two or three warm-up sets, using progressively heavier weight, prepares the muscle for the work involved with your higher-intensity sets.

Performing a warm-up set begins the process of sending blood to the muscle you are training. A warm muscle is less susceptible to strains and pulls. During warm-up sets, your brain recognizes that resistance is being placed on your joints, and synovial fluid is released.

Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing. In addition to your primary goal, you will also need to take into account two other major factors: Your Body Type - Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily? The Type Of Cardio Training You're Doing - Is it high- intensity or low-intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?

If you're training to gain muscle, you will need to do less cardio training. Too much cardio can actually hamper your muscle gain by slowing recovery and burning up calories that your body needs for the process of building muscle. As a general guideline, one or two cardio sessions per week should be enough to maintain your cardiovascular conditioning and keep your bodyfat gains in check while not slowing muscle growth. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress.

The ectomorph is the naturally-slim person. They have a smaller bone-structure and can seem to "eat whatever they want and not gain an ounce."

You will need to be about 16 years old in order to begin gaining muscle. The largest muscle gain in males will generally be between the ages of 18 and 21, if they are working diligently at it. Although this is the normal range, I have seen a 17 year old whose muscle development was very striking. Additionally, before the filming of "New Moon", Taylor Lautner was able to increase his muscle mass substantially.

Each individual has an "upper limit" of muscle that they are able to attain, without the assistance of drugs, and this limit is determined by a genetic predisposition. As you reach this genetic limit, building additional muscle will become more challenging and take longer.

Therefore, you should understand that gaining 15 pounds of additional muscle, when you have already increased your body's muscle by 15 pounds, will be a slower process. These general guidelines will not hold true if steroids are being used, however. Learning how to build muscle will not be an issue if steroids are being used.

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What should you do first, cardiovascular endurance exercise or weight lifting? Or does this even matter? The answer really depends upon what you are trying to accomplish.

Exercise order may also matter if you are trying to achieve a specific goal, such as building muscle or improving sports skills, or if you have an extremely high level of fitness already.

Cardio exercises such as swimming, dancing and biking require you to continuously move major muscle groups, leading to an elevated heart beat and increased blood flow throughout the body.

Most sets are 8-10 reps, the ideal range for muscle growth. The first two sets of the first exercise for each bodypart are warm-ups. The last two are working sets. The first working set comprises 8-10 reps to failure, plus 2 forced reps. The last working set will include 8-10 reps to failure, 2 forced reps and 3-5 partial reps at the end.

1. CHANGE IT UP Don't let your body get used to anything. Every three to four weeks, change the exercises and the order in which they are done. Change the angles by using different hand/foot positions. Rest periods can also change; this is an often-overlooked training variable.

. REST On at least two days per week, stay completely out of the gym. This means no lifting! And don't neglect sleep - this is one of the most overlooked factors in muscle growth. Sleep equals time to grow.

Training for speed seems straightforward; perform your activity or sport over and over working to get faster. Training for speed requires the ability to accelerate fast from a standing position or a slow jog, according to Derek Hansen, CSCS of SPS Athletic Training Group.

Generating speed requires nerve and impulse control and strength in your muscles. Speed requires a high output of energy and strength.

Hansen recommends only training for short times because you can tax your nervous system to exhaustion quickly. Recommended training intervals shouldn't be more than 300 meters for team sports, such as football, soccer, basketball, lacrosse and track and field events.

The pressure for teens nowadays is unprecedented

With so many high-achieving kids, it’s no wonder that teens—and their parents—feel as if a child has to have a multi-page resume, be a world-class athlete or manage her own business by the time she is 18. But that just isn’t possible for everyone.

Staying Focused On Schoolwork