Attention weightlifters, bodybuilders or anyone looking to build a stronger more muscular physique…
Critical Bench Is an awesome system which will help you build Muscle! Results are Guaranteed!

To Get The Critical Bench System Just Click Right Here!

If you learn these simple secrets which you will learn in this program you can quickly add more weight to your bench-press, pack on solid muscle, and get a more muscular physique which will make you proud and more confident!

To get the system Just Click Right Here!

What is Critical Bench?

Critical Bench is an awesome muscle building system which will help you start building muscle mass.
You will learn a number of simple secrets which will help you quickly add more weight to your bench press. You will start putting on solid muscle and build an awesome muscular physique.

Do you want to easily increase the amount of weight you can lift in the gym?
Do you want to drastically increase your physical strength?
Do you want to start building solid muscle mass?
If you do then the Critical Bench system is for you!

With this program you will learn that if you focus on increasing the amount of weight on your reps you will gain more muscle!
If you keep working out with the same level of weight everyday your body will not get any stronger. Your body is already used to the level of weight you are lifting so has no reason to get any stronger.

Another thing you will learn is that the more muscle mass your body has the more calories you will burn, even if you are resting! The reason for this is that muscle mass needs a lot of energy to maintain.

You will learn of the biggest mistake people make when on the bench-press.
That is many people work out on the bench-press in an incorrect way.
To make the most of the bench-press exercise you must pay attention to all of the muscle groups involved in the lifting.
That is many people under-use all of the muscle groups involved in the workout.
You will learn how to use the bench-press correctly in the Critical Bench program.

The Critical Bench Program will show you the fastest and easiest way to Increase your bench-press and boost your strength and muscle gains.
You will be able to up your bench-press by 50 pounds in 10 weeks and begin building solid muscle mass!
The amazing results from Critical Bench are guaranteed!

With Critical Bench you will learn the following:

Learn the single biggest secret to training for strength and size. Muscle strength is related to muscle size. When you increase one you increase the other.
Learn to train the optimal way. That is to avoid over-training. Learn how important the rest which your muscles need after working out is. Learn of the optimal level of rest to take between your training sessions.
The importance of stretching and warming up.
You will learn why adding variation to your workout program will help your gains.
Learn of the mistakes the people make when working out trying to increase their gains.
Learn how to improve your mentality, attitude and mindset for the gym.
The importance of technique and form for a workout.
Learn why you shouldn’t believe the supplement ads which you read of and that supplements aren’t actually necessary to succeed with the Critical Bench Program.
The importance of setting a goal to aim for. Having a goal helps track your progress too.
Why spending too much time in the gym could actually be a bad thing.
Secrets which will multiply the efficiency of your workouts.
A lot More!

Who Is Mike Westerdal?

Mike Westerdal is the creator of Critical Bench.
He is a sport expert and has earned his BS from Central CT State University where he played D-IAA foot ball for 4 years.
He has also written many articles for sports publications for such magazines as Monster Muscle and REPS! and many other websites on the internet.

Other Tips For Building Muscle

Protein Foods

Protein foods; they are your most important muscle building foods, because protein is used to repair the worn out tissues at the same time building your muscle. Your body needs a constant supply of protein. Certainly eat it every day and also drink a lot of water. Samples of recommended protein-rich foods include beans, chicken breast without the skin, turkey and tuna.
In your body protein is a special type of molecule which are called amino acids. These are the building blocks of protein, without them your body won’t be able to make protein molecules.
The protein in your body will do a lot of different things including repairing DNA, forming tissue, and forming things like hair and nails. Similarly there are “muscle proteins” which will build your muscle.
The amino acids which are known as “essential” amino acids cannot be made by our own bodies, so they must be obtained from foods as a part of our diet.
When you eat high-protein foods your body will break it down to the amino acids they are made of and then your body will use those amino acids to make its own proteins.
If you do not eat enough high protein foods your body will then not have enough of these amino acids to build your muscle, and if you are trying to build muscle you efforts will be impaired. Even if you are not trying to build muscle you need to eat high protein foods in your diet.

How much protein should you be eating? You should eat one gram of protein per pound of your bodyweight (that’s 2.2grams per kilo). This has been a known general rule for a long time.
The amount of protein you will need to take in depends on your body weight, your lifestyle and your goals.
If you are trying to lose body fat increasing protein will help you lose fat which is why low-card, high-protein diets are popular.
Higher levels of protein intake may be 1.2 -1.5 grams per pound. When a bodybuilder is shredding their weight to lose fat right before a competition they will increase their protein intake to this level.

What are the best sources of Protein? It is best to include a wide variety of protein sources in your diet, don’t just eat loads of one single source of protein.
The best sources of protein are chicken breast, lean meats, fish, eggs and cottage cheese.
Keep in mind that high protein foods could be low in fiber, so in your diet you will need to include fiber too.
It is good to take in protein right after an intense strength training workout. Protein shakes are handy for this because you can easily have them on-the-go.
To encourage a recovery of your muscle fiber after an intense workout you should eat protein right before bed. This will increase muscle-protein synthesis as you are sleeping.

There are a few things to be aware of, even with great protein sources like these. The skin of the chicken is fatty and you should avoid it. Certain kinds of fish, in particular tuna, can carry high levels of mercury, so shouldn’t be eaten too frequently. Finally, the way you prepare these foods can completely mess things up. If you eat either of these in battered and fried dishes, or slather them with sauces and marinades, you will turn the overall meal into a disaster, even if it is made with excellent protein foods.

Always try to eat after your workouts. As soon as you are done working out, go have something to eat. It does not have to be a full meal. It can be as easy as a glass of juice or soy protein. This will help your muscles properly recover from the workout.

It’s important to maintain a healthy diet if you want to build muscle. When your muscle fibers are being rebuilt, the body will require the right fuel that certain nutrients. Protein shakes are a great way to supplement your diet but also ensure you’re getting protein to rebuild your muscle fibers after a workout.

Foods To Avoid

For a bodybuilder the right diet is of paramount importance and there a lot of foods to avoid if you are aiming to build muscle mass.
White Bread contains a lot of carbs per serving and is not good for you when it comes to bodybuilding. Whire breads may also have corn syrups added to it which are an added sugar for you to avoid.
Fruit Juice for concentrate should be avoided, because of their high content of added sugar. Also much of the healthy parts of the fruit are kept out of the juice. You also are in the danger of taking in too many calories.

Hydration

Hydration is vital! Drink lots of water! Water is critical to every function our bodies and many people underestimate the importance of it. Getting enough of it ensures proper bodily function and is without our muscles would not grow.
A large percentage of the human body’s mass is water. Our brains are consisted of 95% water, our lungs are 90% and our blood is 82% water.
If you are working out in the gym you will be sweating a lot, in order to keep up your hydration levels you will need to drink a lot of water. Make sure you have a bottle of water with you in the gym.

Being fully hydrated has some health benefits more then just help you build muscle mass.
Healthier Skin; You will have a much smother complexion with less blemishes if you are fully hydrated. Also, you will be less prone to acne breakouts because your body will be able to flush away oils and impurities.
Healthier Joints; The synovial fluid which lubricates our joints is mostly made up of water. If you suffer dehydration you will have less synovial fluid. If you have intense workouts in the gym you will need strong healthy joints.
The Digestive System; hugely important for gym-goers and bodybuilders. Water will help improve your digestion processes and is needed to keep your urinary tract healthy.
Water will help you break down and metabolize your food, it will make sure that those nutrients of your food can be used properly by your body.
If you are aiming to build muscle mass you will be eating much more food than the average person, to make sure your body can digest it effectively make sure you are well hydrated.
Reduces Fatigue; being dehydrated will make you lethargic and sluggish. Although the water itself does not provide energy it plays a vital role in metabolizing our food.
Helping Build Muscle; water is used to transport all of the nutrients to the cells in our body. Water helps structure the proteins which will build your muscle. If you are dehydrated you cannot build muscle because your muscles will be deprived of electrolytes they need and they will cramp.
Increasing muscle tone; If you are dehydrated your muscle will not contact properly as you exercise, this will reduce muscle tone.

Rest

Exercise is not the only component. Also, healthy eating isn’t the only story. Recovery time is not the only thing, either. You must utilize all three tips to build the muscle mass you really expect. Even if you only miss one part, you are nevertheless hurting your odds of to obtain the most out of your efforts.

When you work out the muscles are torn and stressed, and this means they need time to heal. Your muscles grow when you are resting, when the muscles are relaxed. We recommend using at least five days a week and leave the rest of the muscle for two days, so they can develop properly.
The importance of rest is that it will make you stronger. During an effective workout you will tear the muscle fibres which will be built back as stronger by your body.
The next time you work out you will be able to work with heavier weights and an increased number of reps.
This is the secret to building muscle mass; shock the muscle then rest for it to grow back as stronger.

You should also shorten the period of rest between your reps as you proceed with your exercises. This will compel your muscles to recuperate quickly and over time will lead to faster muscle gain. On the other hand, take adequate rest between complete workouts.
Keep in mind that the workout destroys the muscles. It’s when you rest that your muscles actually grow. You will need proper nutrition and enough rest to strengthen and develop your muscles to prepare it for the next workload.

Also, remember when you are sleeping is when your body produces Growth Hormone at its highest level. The improvements in your body can only happen when you are resting.

Be Careful Not To Over-train

You can define over-training as putting your body in the state where it has been stressed to the level where rest is not enough for it to recover.
Localized overtraining is when you put specific muscles or specific muscle groups under too much stress too often. That is, when you exercise specific muscle too much with not enough rest. In this case your muscles never have a chance to recover.
Systemic Overtraining is potentially more serious. This is effecting the entire body, when it enters a catabolic state (a negative nitrogen balance). When the body is in this state it will produce an increased amount of cortisol.