Gaining muscle is not tricky, but the process is often misunderstood. Exercise experts consistently name certain habits as the top three ways to gain muscle. If you want to gain muscle keep these three in mind: 1. Rest and recovery, 2. Exercise intensity, 3. Proper nutrition.

Rest and Recovery

Many people attempt to put on muscle by starting a weight lifting program full-steam ahead; they think the more often they lift and the more weight they heft, the quicker they will see results. Experts caution that this is counterproductive, since it goes against the principle of muscle building.

Muscles grow stronger by being exerted over their limit and then recovering. During exercise muscle fibers are torn down; after the effort muscle cells begin to rebuild and recover. This recovery process is what makes the muscle grow stronger, but it can only happen with rest. Muscles need 48 to 72 hours to recover from a workout.

A particular muscle group should be worked every other day at most. If you want to workout every day, chose a different muscle group to work each day; for example, work the upper body one day and the lower body the next.

Exercise Intensity

Exercise intensity must be appropriate for your present fitness level. Experts caution that slow is best. Do not start your program by trying to lift the heaviest weights possible. If you are new to weight lifting, it is better to chose lighter weights that you can lift several times, rather than lifting a heavy weight a few times. Choosing lighter weights will help you avoid excess muscle soreness.

To tear down muscle and start the muscle building process you must exercise the muscle until it is fatigued and you cannot do one more rep with proper form. The key to this principle is proper form; you must control the weight during both parts of the exercise. For example, in a bicep curl you want to lift the weight up and then control it on the way down, not simply let your arm drop. Your movements should be slow, deliberate, and smooth, not quick and jerky.

Proper Nutrition

The third key to muscle building is proper nutrition. Lean protein is vital for muscle building, but think diet, not supplements. Stay away from refined sugars and trans-fats and eat plenty of complex carbohydrates and healthy omega-3 fatty acids.

Omega-3 fatty acids are found in nuts and in fish such as salmon, tuna, trout, and herring.
If you follow these top three ways to build muscle, you should see results in 8 to 10 weeks. You’ll begin to feel the difference much sooner than that; weight-lifting revs up your energy and increases your metabolism.

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Yes you can. I have the Symple Swing program and it does work. To top it off, I’ve received emails from others who have said the same thing.

Your best bet is to go to the site and read about it. Listen, I know that even though golf is a fun sport, it is even more fun when you beat your playing partners. That’s the bottom line. I’ve been competitive in everything I do and golf is no different. Wish I had this instruction when I was younger because my dad was always whipping me good on the gold course.

The wise golfer will practice for accuracy first and concentrate on the distance once they have mastered the art of control.

It’s not much point hitting the big yards off the tee if the ball is going to end up on another fairway or in the rough.
All you will succeed in doing is make the following shots all the more difficult.

A drive down the center of the fairway, albeit a few meters shorter, will set you up for a better approach shot and a lower round score.

By playing with smaller, more controlled swings, you will gain control of your shots sooner and you will progress to the longer distances faster.
You will be learning correct techniques that will hold you in good steed for the rest of your playing career.

By developing accuracy first, you will also be lengthening the distance of your drives and will in fact hit the ball further.

By starting with smaller swings it will be easier to train your body to develop the correct actions, and these actions will always be needed when you progress to the longer drives.

As you master your swing, you can progress to a full swing knowing that you will have the control to hit the ball in the right direction.
This combination of correct action and a full swing will ensure you will hit the ball further than would be possible if you had only aimed for the big shots from the outset.

If you find that your drives are going wayward, then it would be wise to focus on control, even if that means limiting your swing until you are hitting the ball straight.

- Position your body so your body is parallel with the target line.

- Your feet should be shoulder width apart.

- Balance your weight on the balls of your feet.

- Bend your knees slightly and keep your back straight.

- When you swing move your body from the hips and make it a smooth, fluent motion.

- With short irons, put the ball in the center of your stance.

- Middle irons should have the ball placed one ball toward the target side from center.

- For long irons and fairway woods, place the ball two ball lengths toward the target from center.

I know you’ve heard this before, but it is important that you keep your eye on the ball until well after you complete your follow through swing. If you don’t do this, you will have a tendency to
stand up on the ball which will cause you to top the ball. Do this with all shots. Look at the back of the ball and don’t take your eyes off of it until it’s natural to look and see where the ball has gone.

You might be surprised to realize that for many people the shot they have just played will have a major impact on their next shot.

The golf player who can switch his mind off that last shot, and move on, will always have a decided advantage over the competition. If you are one of the many golfers who let their previous performance affect the rest of their game, then retraining your mind will do more for your game than all the tuition that any golf pro can give you.

How many times have we seen Tiger Woods play winning shots from out of the rough?

How many times have we seen him come from behind to win major tournaments?

There is one thing that other players will never do, and that is to write Tiger off if he has not been having a good game. This is because they know he has the mind power to put everything behind him. In doing so, all the subsequent strokes are focused on winning the tournament.

Even the best golfers in the world duff their shots on occasions, but the way they handle those situations is a major reason why they are at the top of their game. They don’t let mistakes have any impact on the rest of their game, as they know that if they do, they will have no chance of recovery.

Your mind and the thoughts that you allow it to have, are the most powerful influences on the performance of your game.

It impacts on so many areas of play that it is often the downfall of so many golfers who could be better than their handicap suggests.

Consider the additional tension in your body when you are thinking about the last shot and how the next one needs to be so much better to compensate for your error. That tension is translated into your swing and the possibility of a great shot is diminished accordingly.

The wise golfer will practice for accuracy first and concentrate on the distance once they have mastered the art of control.

It’s not much point hitting the big yards off the tee if the ball is going to end up on another fairway or in the rough. All you will succeed in doing is make the following shots all the more difficult.

A drive down the center of the fairway, albeit a few meters shorter, will set you up for a better approach shot and a lower round score.

By playing with smaller, more controlled swings, you will gain control of your shots sooner and you will progress to the longer distances faster. You will be learning correct techniques that will hold you in good steed for the rest of your playing career.

By developing accuracy first, you will also be lengthening the distance of your drives and will in fact hit the ball further.

By starting with smaller swings it will be easier to train your body to develop the correct actions, and these actions will always be needed when you progress to the longer drives.

As you master your swing, you can progress to a full swing knowing that you will have the control to hit the ball in the right direction.
This combination of correct action and a full swing will ensure you will hit the ball further than would be possible if you had only aimed for the big shots from the outset.

If you find that your drives are going wayward, then it would be wise to focus on control, even if that means limiting your swing until you are hitting the ball straight.

Or maybe you have only just missed the hole to see your ball go sailing past adding too much distance for the return putt.

A lot of games have been lost on the putting green and in most instances it has been due to the wrong distance, rather than the direction of the ball.

Most beginners quickly get a feel for the direction the ball will travel, even on sloping greens.
You’ve probably seen it yourself when a newcomer to the game places the ball within inches of the hole on a sloping green time and time again.

What you won’t see quite so often is the ball stopping a few inches past the hole when they miss.

There are many factors that come into account when determining the distance a ball will travel on the green, from the slope, to the preparation of the green and whether it is wet and slow or dry and fast.

It can make a huge difference depending on the time of the day with greens getting faster as they dry off in the afternoon sun.

So reading the distance of a putt is what you really need to concentrate on to get your ball to drop in that hole.

Once again it all comes back to practice and there is no better practice than on the day of the tournament in the conditions that you will be playing in.

Always take some time to have a few practice putts before you start play to ‘dial in’ your distance.

One thing you must always remember; the golf ball will never drop if it doesn’t reach the hole.
Sounds too obvious to even need mentioning doesn’t it, but more often that not putts will come up short.

Always aim for the back of the cup so that, provided you have your direction right, you are going to have a chance of making the putt.

Balance goes further than just the body however. You need a balanced approach to the game with your mind in sync with your body.

You need to only consider the one stroke that you are playing and not let other holes impact on your balance.

When we get golf lessons we’re taught about the distribution of weight on our feet and the weight distribution when we swing to strike the ball.

Many of the techniques seem foreign to the beginner but it is all about training the player to find balance in their game so the actions are effortless and natural. Our balance should flow through with the movement of the swing in one fluid action to the striking of the ball and even after the ball has been hit with a balanced follow through.

It is a natural feeling that will become second nature with practice.

It is through finding balance in your mind and body that you will start hitting consistently good shots. Without this it will be very difficult to find any consistency in your game.

Once you get your upper body correctly positioned behind the ball, you will find that you are naturally placing more weight on the back foot.

Try this the next time you have a practice swing.
Stand balanced on your feet with no more pressure on the front of the foot than the back.
Position yourself behind the ball and gently swing through without making any effort to concentrate on the distribution of the weight on you feet.

You will find that this will come naturally with no effort at all and that is precisely how you should feel when you are striking the ball.

Have you ever considered what the source of your problems might have been when you just finished a poor round of golf?

Many people will be surprised to know that most of their problems stemmed from the way they were holding their clubs.

You probably already know the situation I am about to describe.

You hit a bad shot and then you tell yourself that the next shot has to be better to compensate and the pressure begins to grow.

Along with the increasing pressure is a tendency to grip the clubs too hard.
Tension has a tendency to make us do that.
Along with this tight grip we have on the club goes a corresponding loss of control.

The ball starts flying in all directions, and the tension builds ever more, until you look at your knuckles and they are white from the pressure.
If your clubs had to breath you would have choked them by now.

I had a playing partner who had a simple list of instructions that he would read when his game started to fall apart and at the top of that list was ‘don’t strangle the clubs’

It’s simple and we all know about it, but this visual reminder was all that it would take to get his game back on course and ensure that the tension wasn’t there in the rest of his game.

This technique of having written guidelines was so powerful that several other people started using it.
It was like having your own personal golf pro walking with you and giving you the necessary instructions when things started to go wrong.

Those words would allow him to focus on the next shot and release all the tension that would have otherwise crept into his game.

Try carrying your own list of ‘game savers’ around with you next time and don’t hesitate to read them at the first sign your game might be falling apart.

It is an incredibly powerful technique.