If there was one myth circulating in the form of building muscle tips it would be the notion that packing on more and more weight and hitting the gym all the time is the answer. This is not really accurate and it can lead to a lot of problems. Instead, it is best to work out in a simple manner that avoids overdoing it. This will be your best approach to packing on muscle mass.

One point that needs to be understood about building muscle is that the rest period is the most important aspect. Some may shake their head at such a notion and insist that the harder you hit the gym and work out, the better your results will be. This is most definitely and categorically a false notion. Muscles do not grow during the workout stage. They grow when they are at rest as part of the repair process.

When you overload the muscles during a weightlifting session, the muscles realize they are not at the level to handle such a load. In order to deal with the problem, the muscles will grow in size in order to handle the load that they were previously presented with.

Again, adequate rest is required in order to attain such a result. This is an aspect of muscle building that most people are not aware of when they start out. As such, they end up over-training. Over-training is most definitely something that must be avoided because it leads to the muscles getting smaller and weaker which is certainly best avoided since no benefit at all can come from this.

In terms of nutrition related muscle building tips, it is important to provide the body with enough calories that Muscle growth can occur. These calories should come from natural sources such as fruits and vegetables. Never look to add weight from “slop sources” such as sugary snacks or high fat foods. Also, be sure to up your protein intake since protein is the building block of all muscles.

And, of course, the most important of all muscle building tips centers on the importance of being consistent with your workouts. Be sure to set aside at least four days a week (three being the most minimum) for one hour weightlifting sessions. This will certainly prove to be more than enough time to develop a significant amount of muscle mass as most people who engage in such workouts will agree.

Most muscle building tips are relatively basic and simple. The notion that there are complex secrets to building muscle simply is not an accurate assessment. Keep this in mind on your muscle building journey and you will see success is not elusive.

Your success in building muscle depends on choice of supplements. Some online stores offer much great deals. Find out more at: Top Bodybuilding Supplements now. David is a health and fitness enthusiast and expert and offers free tips at Vitamins and Health Supplements

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Natural Bodybuilding Advice – Getting Back to Basics 

The best Natural Bodybuilding advice someone could give to you is to focus on the basics in the gym. Sounds to simple, but that’s an absolute truth. Too many people are looking for the secret to getting huge. There are no darn secrets. People always want to find a shortcut: secret workout routine, secret diet or secret little pill. Look, all the stuff that works is right in front of you, the only thing you need to do is to open your eyes.

So many people are looking for Natural Bodybuilding advice hoping that they’ll find something that will help them to get bigger in a shorter period of time, but the truth is that you’ve got to focus on the basics things, the things that were proven and tested by time and experiences of thousands of bodybuilders from all over the world.

If you want to get big you’ve got to focus on old school, core exercises. Look, I know that those new exercising machines look very good, but the reality is that the best way to get big is to focus on free weight exercises…Squats, deadlifts, different dumbbell and barbell presses – these are the kinds of exercises that will make you grow.

Also if you want to gain a lot of lean muscle mass, you’ve got to focus on your nutrition as well. 70% of the results and growth you’ll experience will come from your diet and if you’ll fail to supply your body with enough building materials – you won’t grow.

You should have at least six meals per day in order to make sure that your metabolism runs smoothly and that your muscles are constantly supplied with the required macronutrients. Most importantly you’ve got to make sure that you supply your muscles with enough building material – Proteins. You should be aiming for at least 2 grams of proteins per each kilogram of body mass.

These are some basic things you should know about bodybuilding. Look, don’t get distracted by different muscle building programes, eating plans and other crap you find on popular bodybuilding magazines and websites. Focus on the stuff that works and move one step at the time. Challenge and push yourself to the limit and you’ll grow.

Get proven natural bodybuilding advice [http://www.gymprinciples.com]. Sign up for free natural bodybuilding mini-course at [http://www.gymprinciples.com] and learn the most effective muscle building methods that were proven and tested by time and experiences of millions of natural bodybuilders from all over the world.

Article Source: http://EzineArticles.com/?expert=Rob_Domarkas 

You can also read here to find out more about building chest muscles fast.  

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Muscle Building Advice – Natural Bodybuilding Advice And Where To Get It – Good Advice Is Rare! 

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Build Muscle Without Weights – Can it Be Done?

Going to the gym and lifting weights works tremendously in achieving any amount of muscle you’re looking for. But as people are getting crunched for time they are looking for ways to gain muscle without having to spend hours in the gym. The popular question in society today is; Is it possible to gain muscle without using weights?

Do you really need to add muscle?

I always like to start with this question before writing an article like this because most people don’t need to add much muscle to their frame. My site doesn’t advocate adding a bunch of muscle but working more towards that lean "Hollywood" type look.

The problem with using your own body weight to build muscle

The problem with push ups and chin ups and is that they become to easy over time and forces you to do to many reps before fatigue sets in. Once you get past the 15 rep mark you are really only training for endurance because you aren’t incorporating enough muscle fibers to build size and strength.

High volume with compressed rest intervals

The key to building muscle when doing a body weight workout is to use the same principle involved when using weights. You want to do a high volume of work while lifting a weight that is heavy enough to challenge the muscles. This combined with short rest periods will create a build up muscle quickly.

As many sets of 3 reps as possible in 15 minutes

The reason you want to do 3 reps is to maximize volume and limit fatigue in order to maximize training volume (a high number of sets and reps). Doing a high volume of quality reps without ever hitting failure is great way to build bigger muscle without that bloated type look you see a lot of guys walking around with.

How the workout is structured

- Pick one body weight exercise (push ups as an example for chest)

- Do 3 reps, rest 10 seconds and then 3 more reps…. and then repeat

- When it becomes tough to do 3 reps extend the rest period to 20 seconds

- When it becomes tough to do 3 reps extend the rest period to 30 seconds

- Keep doing this for 15 minutes straight. Just keep adding 10 seconds to the rest period it gets tough

You can pick any type of exercise you like for each body part and perform it like a regular bodybuilding split routine four days a week. For example, push ups for chest, pull ups for back and chair dips for triceps on day one etc…

About the Author:

Tim Downey is a trainer who runs a fitness blog dedicated to helping people get that slim, holly wood type look. Check out my newest posts at http://theleanlook.com or you can just visit my home page…. THE LEAN LOOK

Article Source: http://EzineArticles.com/?expert=Tim_Downey

Learn some more fast ways to build muscle here.  Know also some good free workouts for bodybuilding here.

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Strategies About How to build muscle Without Weights

If you want to put muscle on your frame, then you better think about learning how to build muscle without weights. This is not as hard as it sounds. 

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How to Build Chest Muscle Lightning Fast in 3 Easy Steps

If you’ve been trying to Build Chest Muscle but aren’t seeing the gains you were looking for then there are a few key steps you can take to Build Chest Muscle in lightning speed.

How to Build Chest Muscle Step I – Dissect your chest work out

If you want to build chest muscle you have to dissect your chest workout. Your chest which consists of your pectorals "pecs" are pretty big muscles, which means you’re going to have work out different parts of your chest "one at a time" if you want maximum results and the fastest gains possible.

It’s real simple. All you have to do is break down your chest workout or chest exercises to work out the 4 main parts of your chest.

These 4 parts are your upper chest, your lower chest, your inner chest and your outer chest.

Here are a few exercises you can use to build chest muscle very quickly.

Upper Chest Muscle Exercises

- Incline Barbell Bench press – Military Dumbbell Presses – Incline Dumbbell Flyes

Lower Chest Muscle Exercises

- Decline Barbell Bench press – Parallel Bar Dips – Decline Dumbbell Flyes

Inner Chest Muscle Exercises

- Standing Cable Crossovers – Flat Bench Dumbbell Flyes

Outer Chest Muscle Exercises

- Flat Bench Barbell Presses – Flat Bench Dumbbell Flyes

By dissecting your chest workout in this way you will not only build chest muscle fast but you build ALL the different areasof your chest muscle which leads to a bigger, stronger and wider chest.

How to Build Chest Muscle Step II – Work Your Chest to Failure

If you want to build chest muscle, you have to train your chest to failure. If you don’t know what I mean, it’s very simple. You have to push your chest muscles to the point where it is unable to do any more reps on its own during that set.

This is why you also NEED a spotter – someone to help you when your muscles fail during an exercise. For example, if you’re bench pressing and your muscles fail halfway on your last rep, you want someone there to assist you, so you can keep pushing even though your muscles have failed – that’s the key to unlocking HUGE Muscle Gains.

When you train your chest muscle to failure like this, your body says "Woe, I better start sending more nutrients (protein, water, calories, etc.) to build my chest muscles so next time we deal with this stress (weight training to failure), it won’t be as strenuous as last time". Training like this can and will lead to HUGE chest Muscle Gains quickly.

How to Build Chest Muscle Step III – Don’t Cheat on Your "Negatives"

What are "negatives"? – Negatives are the eccentric or lowering phase of your particular exercise. For example, if you were bench pressing, your negative would be when you are lowering the barbell once you’ve reached the top. In other words, negative is the motion you take after you have contracted your targeted muscle (in this case lowering the barbell after we have contracted our chest muscle to push the barbell to the top).

Most people use gravity during negatives instead of having a controlled movement downward. This is what I call "cheating your negatives" and it’s also hazardous to your muscles. Think about it, if you just finished pushing a 150lb barbell upward, it’ll be pretty dangerous and "useless" when you’re trying to build muscle if you just relaxed your chest muscles as soon as you were about to lower that barbell it.

Instead, take your time and bring the weight down in a controlled motion and try to really feel the burning in your chest muscle as you lower the weight thus stretching and really targeting your chest muscles as a result.

Remember, it’s not quantity but quality. Think about it, you could lift 30 pounds ten times with poor form or 30 pounds six times with proper form, and you would notice much better results with the latter example

So don’t cheat yourself out of building the massive chest you desire by cheating on your negatives – this is when much of the pressure is being put on your muscles, so don’t "wimp out".

To anyone who wants to learn how to build chest muscle and quickly at that simply follow these 3 simple steps and you’ll be on the road to a massive chest in no time.

Copyright 2006 Richard Knight

This article has been written by Richard Knight, a “former skinny guy” and weight gain consultant. Richard teaches other “Average Joes” step by step how to build lean muscle mass in 28 days FLAT with his own weight gain system. Get his FREE tips today. www.skinny2massive.com [http://www.skinny2massive.com]

Article Source: http://EzineArticles.com/?expert=Richard_Knight

Do you want to be into bodybuilding like Chris Lugatiman? Visit the link to know some tips to bodybuilding.

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Free Bodybuilding Routines With the Top 3 Best Exercises to Gain Muscle Mass Fast

If your results have been disappointing in the gym and you want to see your gains in muscle skyrocket then maybe it’s time to simplify your workout with some of the best exercises to Gain Muscle Mass. Too many guys spend their time on the easy exercises where you can sit in a machine with the body stabilized and isolate particular muscle groups. These exercises will also help you work your core giving you overall functional strength for other exercises and sports.

The best muscle building exercises use full body movements utilizing multiple joints in one lift. This way you can load up the bar and put stress your muscles under heavy weights forcing them to grow quickly. Here are the top 3 best exercises to Gain Muscle Mass fast when you need new growth. I’ve only included these 3 because they can be used for a full body workout to bring up every lagging part you have.

Deadlifts are the king of mass movements and you don’t see them done in most gym because they are too tough. You see them everyday in hardcore gyms where the big guys train. So take note and put 2 and 2 together. Deadlifts force your entire body to grow from your legs to your neck. This is a movement that you can load up with a lot of weight. Do these every week blasting out reps and you will Gain Muscle Mass fast.

Dips are a great upper body movement to build your chest, shoulders, and triceps. This is another one where you need to load up the weight and do the movement with a forward lean to hit the pecs and delts. When you do them straight up they isolate the triceps more. I prefer the leaning over version to make it a full upper body movement. Stay away from the pec deck and starting dipping for muscle mass.

Pull Ups are my all time favorite back building exercise along with the deadlift. This will give your back the V taper you always wanted. Do them hands in front or with a reverse grip. Not only will it build your back but the pulling motion will also build your biceps and rear delts. Most guys spend their time on the lat pull down machine but they are second rate compared to the simple pull up.

Proven muscle building Routines to Gain Muscle Mass

If you want your muscle building workouts to gain muscle mass fast you need to follow a workout program that has been used by others to build muscle. Don’t try to invent new routines when there are plenty of tried and proven workouts. Save yourself years of wasted time and start gaining muscle mass faster than ever.

The best way to gain muscle mass fast is to follow these tried and proven routines. Free Bodybuilding Routines and top rated programs for developing massive muscles and getting ripped fast! Save yourself the trouble of wasted efforts.

Gain Muscle Mass fast with more articles on the best muscle building supplements, muscle building routines, and muscle building foods. Get huge biceps and triceps or get ripped abs.

Article Source: http://EzineArticles.com/?expert=Rick_Porter

 You can also scour the web for more info and printable bodybuilding complete workout.

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How to build muscle Mass – 7 Quick Tips To Better Muscle Fitness Workouts

Knowing how to build muscle mass is something that every bodybuilder wants the answer to. After all, it’s the main component of all muscle building work outs. This article will give you 7 quick tips to help you build muscle mass that you can immediately put in your workout routine.

1. Optimize Your Lifting

Building more muscle mass will require more force in lifting. What I mean by that is the heavier the weight is, as well as how fast you push it, creates force. This force will in turn build more muscle.

2. Use Dumbbells

Avoid using the machines and stick to the basics in your muscle building work outs. Dumbbells are the best due to their increased range of motion. They allow you to work many different muscles during your training.

3. Cut Out Any Aerobics

While aerobics are great for cardio, they won’t help in building muscles. In fact, they interfere with muscle building and burn glycogen.

4. Eat Meat And Fish

Be sure to eat lean red meats and fish. Such as, salmon that contains high amounts of Omega-3. The proteins in meat will enhance and create added Muscle growth. The more the better!

5. Add Supplements To Your Diet

In order to get the most out of your muscle fitness workouts, add supplements like glutamine and creatine. If you have a low level of glutamine it will only prevent optimal Muscle growth. By adding supplements such as glutamine you will encourage more growth.

6. Take It To The Max

Another solution to how to build muscle mass is to train heavy and push yourself. Instead of 3 sets of 6 reps with 35 pound curls, push it to 50 pounds and do 1 set of 10. The point is to push yourself until you can no longer move the muscle.

7. Rest

I can’t stress the importance of this enough. There are many bodybuilders who fail to build muscle mass fast because they overtrain. They never give their body a chance to recover. By giving your body the rest it needs, you will be able to restore glycogen levels and allow your muscles to return to optimum levels.

These are only a few tips that can help in knowing how to build muscle mass. Put them into your muscle fitness workouts and you should begin seeing results quickly.

All Rights Reserved Worldwide. Reprint Rights: You may reprint this article as long as you leave all of the links active and do not edit the article in any way.

About the Author:

Terry Edwards has been an avid bodybuilder for over 10 years. You can get your own FREE 7 part muscle building mini-course [http://www.Muscle.infofroma-z.com], just by visiting: [http://www.Muscle.infofroma-z.com]

Article Source: http://EzineArticles.com/?expert=Terry_Edwards

 Know more about free programs on bodybuilding.

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Resultados Mr. & Ms. Muscle Beach 2009

2º chris groves 3º brian alexander. ganador overall principiantes masculino daniel alexander. open peso ligero 1º mike manibog 2º tony ruggiero 3º bruno bianchi 4º chris lugatiman. 

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Printable Workout Routines – 2 Effective Workout Plans That You Can Use Right Now

In this article I want to share with you two proven and effective printable workout routines that I have used with great success over the last eight months. All you’ll need to do now is to take action – copy them to your word processor, print them out and see the results that you’ve always wanted to see.

NOTE: The first number is the amount of sets that you should do and the second number is the amount of repetitions that you should do per single set.

Printable Workout Routine #1 – 3 Day Workout Plan For Beginners

Monday: Chest and Biceps

• Flat Bench Press – 4 x 6-8
• Incline Bench Press – 4 x 6-8
• Incline Dumbbell Flyes – 4 x 10-12
• Standing Barbell Curls – 4 x 8
• Standing Alternating Dumbbell Curls – 3 x 8-10

Wednesday: Legs and Shoulders

• Barbell Squats – 4 x 6-8
• Leg Extensions – 4 x 10-12
• Lying Leg Curls – 4 x 10-12
• Military Press – 4 x 8-10
• Lateral Raise – 4 x 8-10

Friday: Back and Triceps

• Pull-ups – 3 x Maximum amount of repetitions
• Deadlifts – 4 x 6-8
• Bent-over Rows – 4 x 8-10
• Narrow Grip Bench Press – 4 x 6-8
• Overhead Triceps Extensions – 4 x 10-12

Printable Workout Routine #2 – 4 Day Workout Plan for Advanced

Monday: Chest and Back

• Decline Bench Press – 5 x 3-5
• Incline Dumbbell Press – 4 x 8-10
• Dumbbell Flyes- 4 x 10-12 constant tension repetitions
• Bent-over Rows – 5 x 3-5 repetitions
• Lat-pulldown – 4 x 8-10 repetitions
• One-arm Dumbbell Rows – 4 x 8-10
• Straight-arm Pulldown 4 x 10-12 constant tension repetitions

Tuesday: Quadriceps

• Front Squats – 5-6 x 3-5 repetitions
• Leg Press – 4-5 x 8-10 repetitions
• Leg Extensions – 3-4 x 10-12 constant tension repetitions

Thursday: Biceps and Triceps

• Close Grips Preacher Curls – 5-6 x 6-8
• Incline Dumbbell Curls – 4-5 x 10-12
• Low-pulley Cable Curls – 3-4 x 12-15 constant tension repetitions
• Close-grip Bench Press – 5-6 x 5
• Overhead Triceps Extensions – 4-5 x 8-10
• Rope Cable Pressdown – 3-4 x 10-12 constant tension repetitions

Saturday: Hamstrings and Deltoids

• Stiff-legged Deadlifts – 5-6 x 3 to 5
• Leg Curl – 4-5 x 8-10
• Military Press – 5-6 x 3-5
• Seated Dumbbell Press – 4-5 x 8-10
• One-arm Dumbbell Lateral Raise – 3-4 x 10-12 constant tension repetitions

About the Author:

The fact is that even if you’ll follow the best muscle building routines in the world you’ll see very little or no results if you won’t supply your body with all of the required building materials. Nutrition is the most important thing in fitness and muscle building, and if you want to see some serious results then you’ve got to know more advanced material about training and nutrition.

At http://www.muscleprinciples.com you can claim a free muscle building report which will teach you everything that you need to know about training, nutrition, supplements and more. Claim this free report and take your physique to the next level!

Article Source: http://EzineArticles.com/?expert=Rob_Domarkas

 Wondering what is the best way to quickly build muscle? 

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Body Building Programs – Free Tips To Develop One

Tricks and tips off the professionals will help you in enhancing your workout when you start on a body building program. There are a hue crowd of people who have got great bodies by sticking to their workout and they are ready to let out the whole lot of information regarding it for those who are keen in knowing more. There are a few areas that you as a body builder might ignore or overlook. This is what the experts say. A few parts of the body building program as well as the body are ignored quite a lot of times.

Proportion is not the most important when you are building your body seriously. Calf muscles are one of the things that are overlooked as they are small in size. Very often it is difficult to notice the calf muscles. Even though this happens you can not ignore the calves as they are considered as important as any other muscle in the body. The calf muscles need to be worked out to the fullest potential. While toning the calf muscles use the wide and narrow stances can be used.

Some supplement is required if you want to grow strong muscle mass. The best results are often got from proteins. This gives you enough energy for a prolonged serious workout session.

While you are on your workout of body building, training along with a partner would be a great idea. Motivation, concentration on your goal and increase your training can all be done by your partner. They will also be able to push you beyond what you think are your limits.

If you are a body builder, nutrition is considered very important. Eating well and staying hydrated are the most useful tips that you can get as a body builder. Five or six small meals a day rather than three whole big meals a day which are balanced very well and contain good amounts of carbohydrates and protein is recommended. Energy is got from the carbohydrates and proteins will add power to your body building.

Tips and advice should always be welcomed especially when you are going through a body building program. There are many people who will be glad to share all that they have learnt. These tips may probably be very useful to you one day or another. Tips on body building are available everywhere. Keep your mind as well as ears open to get hold of the information regarding body building. So, do listen well to what others are saying and get advice without needing to spend a penny.

Abhishek is a Health And Fitness expert and he has got some great Body Building Secrets up his sleeve! Download his FREE 85 Pages Ebook, "Ultimate Body Building And Fitness!" from his website http://www.Fitness-Magic.com/70/index.htm. Only limited Free Copies available.

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 Do you believe that you have to spend a lot of cash just to build muscles fast? One way you can gain muscles without spending too much is knowing some right info about this. It is important to know some diet plans, routines and factors that affect bodybuilding, an example would be how lactic acid helps build up muscles.

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What Is The Best Way To Build Muscle Fast?

It is not a question that is easily answered because the muscle building process is not something that happens overnight. If you read something or buy something that says it will make you huge virtually overnight then it is completely untrue and you have wasted your time and money.

There are a number of factors that go towards building muscle and exploding your growth. When trying to answer the question, what is the best way to Build Muscle Fast here are some of the most important factors to consider:

How to Build Muscle Fast factor 1: Diet Before you will see any real results in the gym you first need to ensure you feed your body the right fuels to get the job done. Take any analogy you like, your body is like a car, it runs very poorly if you put in the wrong fuel and it may not run at all.

Most people know that protein is the primary fuel when it comes to building muscle but how much to eat and what is often the problem.

You may have heard the theory of "you have to eat big to get big". Do not believe it, it is completely wrong, it’s a very unhealthy approach and may end up doing you more damage than good. Yes you may get the required levels of protein to build muscle if you adopt this method, but you also over-consume the amount of fats, carbohydrates and sugars which will lead to rapid weight gain (fat not muscle) and an incredible strain placed on your digestive system.

Instead, the correct and healthy way to feed your body for maximum Muscle growth is to eat less more often and to eat foods that are high in protein and low in saturated fats and sugars. Carbohydrates are ok as long as they are consumed in moderation and you burn them up with exercise.

Eating less more often means instead of eating 3 big meals a day, you eat 6 smaller meals at closer intervals and drink plenty of water.

By doing this you will keep your metabolism higher which will give you more energy and you will provide constant nutrition to your body and importantly, your muscles.

How to build muscle fast factor 2: Rest and Overtraining Most Muscle growth occurs outside the gym and that is why rest is so important. When you train with weights you cause microscopic tears to the muscle tissue. If you do not allow time between workouts for your muscles to repair the damage and grow, then you overtrain and can completely tear or rupture the muscle.

Performing a targeted arms workout (for example) three times a week will not make you grow muscle. Instead you will overtrain the muscle, become weaker because the muscle is not repairing and if you continue, you will risk permanent muscle damage.

You should structure your workout routine to ensure you give each muscle group adequate rest between sessions.

How to build muscle fast factor 3: Dedication and Attitude The danger with people who ask "what is the best way to build muscle fast" is that they are looking for a quick fix or immediate results and don’t realise that building real, long-lasting muscle takes more than just a few weeks of effort. It requires dedication and the right attitude to keep pushing yourself.

If you don’t have the dedication, commitment or desire to follow the program as it is laid out for you, then I guarantee you will quit inside 3 months. If you want to build muscle fast and develop a body you are proud of then make sure you have the right attitude and you are dedicated to achieving this goal!

So where to from here? Well if you feel that you can address these three factors then I suggest you visit SimpleMuscle.com for more free information.

About The Author:
Paul James is the author of 4 eBooks including the latest: Simple Muscle: Insider Secrets To Fast Muscle Gains and has been weight training and body building for over 10 years. He is a respected source when it comes to drug free muscle development. His Simple Muscle Workout System provides you with the advanced techniques required to maximise your Muscle growth and double your gains regardless of your age, gender or genetics. All without the use of drugs or supplements. Visit SimpleMuscle.com for more free articles and information.

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Lactic Acid Build-up in Muscles

When you exercise, your muscles burn sugar, fat or protein in the presence of oxygen to produce energy. If you exercise so intensely that you become very short of breath and your muscles can’t get enough oxygen, lactic acid accumulates in your muscle fibers. A study from Australia shows that lactic acid buildup in muscles does not make muscles tired and may even make muscle contract more efficiently, which may increase your endurance (Science, August 26, 2004.) This startling research contradicts what most instructors teach in their exercise classes.

The old theory was that lactic acid makes the muscles more acidic which causes them to hurt and burn and interferes with their ability to contract, so you feel tired. This new research shows that rat’s muscles contact more efficiently when lactic acid accumulates in them. Electric currents cause muscles to contract. This electricity is generated by cell membranes causing potassium to move inside cells and chloride ions to stay outside. With vigorous exercise, potassium ions accumulate outside cells. As large amounts of potassium ions accumulate outside cells, electricity is not generated and the cells cannot contract. Another ion called chloride accumulates outside cells and prevents potassium from getting back inside cells. Lactic acid removes the chloride, so it is easier for potassium to get back inside cells. Therefore lactic acid increases the ratio of potassium inside cells to the amount outside, and this helps the muscle contract with more efficiency.

While this new concept of how muscles use lactic acid for energy is reasonable, it is not likely to change the way athletes train or the way exercisers become more fit. Healthy people are supposed to exercise vigorously and feel a burn in their muscles during exercise, which signifies buildup of lactic acid in muscles. They feel sore on the next day, go easy for as many days as it takes for muscles to feel fresh again, and then exercise intensely again.

Gabe Mirkin, M.D.
http://www.DrMirkin.com

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