Showing posts with label How to Build Muscle Fast. Show all posts
Showing posts with label How to Build Muscle Fast. Show all posts
March 11, 2018

Building Muscle

Building Muscle - The 5 Best Muscle Building Exercises

Everybody wants to build more muscle and look great but not everyone knows the best muscle building exercises. Sometimes it gets hard with so many people telling you about "this" great exercise or "this" way of training that you don't know where to start. Luckily there are some common exercises that every single bodybuilder on the planet uses and always will.

Building Muscle

Before we get into the best muscle building exercises, let's discuss what creates a good exercise. Compound movements are those that include more than one joint and muscle whereas isolation movements are those that focus on one target muscle and are single jointed exercise.

To give an example, a overhead barbell shoulder press uses two joints (elbow and shoulder) and activates more than one muscle (deltoid, tricep, and trapezius) making it a compound exercise.

A bicep curl is what's called an isolation exercise as it uses the elbow joint alone and the bicep is the muscle performing the main contraction.

Compound exercises are known to speed up the metabolism and instigate more growth compared to that of an isolation exercise. Isolation exercises do still have their place and I use them every day to target smaller muscle groups in order to fine tune parts of my body.

Compound exercises are what every beginner, intermediate, and experienced lifter use. This is why compound exercises are the best muscle building exercises and isolation are more fine tuning exercises.

The 5 Best Muscle Building Exercises:

Squat: Yep, you guessed it. This is number one. Why? It involves every muscle in the legs, core, and lower back making it one of the best muscle building exercises of all time. This is great exercise for building lower body strength and mass. Don't be tempted to go 'ass to grass' on this one as many 'hardcore' lifters will tell you to. Going lower than parallel shifts the focus away from the target muscles (quadriceps and hamstrings) and places unnecessary strain on the knee joint. Constant tension on the target muscle is what we want and going too low shifts the tension to other areas. If you are not comfortable with squats, try a 90 degree leg press instead.

Pull-Up: This is a hard one but if you can master this move, expect your back to grow! This move targets the core, biceps, latissimus dorsi (lats), trapezius (traps), and deltoids. This move will give you an amazing v taper and your strength will explode. Try using a lateral pulldown machine instead to work up to doing a pull-up.

Push-Up: This is often neglected by many lifts due to it being a bodyweight exercise and people prefer to push more weight. If you can't do push ups non-stop for 60 seconds then you have no business getting under a bar loaded with weights. Work your core, shoulders, legs, triceps, and chest muscles with this power move. If you can already smash out push-ups, try adding a clap to each push-up to really turn up the heat. For theses reasons, the push-up is one of the best muscle building exercises.

Military Press aka Shoulder Press: This move is killer for creating boulder shoulders and a killer physique. Using almost every muscle in the upper body, the shoulder press makes the cut for one of the best muscle building exercises. Use dumbbells or a barbell to transform your shoulders and amplify your strength. If you are a new and wish to increase your confidence first, use a machine shoulder press.

Clean and Press: This is one of the best muscle building exercises yet hardly anybody does this exercise as it is considered more of an Olympic lift rather than a bodybuilding lift. Any bodybuilder that does clean and presses is one that is focused on results. This move uses almost every muscle in the body. Picking a heavy barbell up off the ground and launching it above your head is hard but effective. Another benefit from this move is its effect on your metabolism. Studies show when training the entire body in one workout, fat burning is increased dramatically for the next 24 hours.

These are the foundation exercises behind any well thought out program designed to create results. You may be wondering why I didn't include the deadlift. Yes, this creates amazing power and strength but it is extremely risky and many injuries come from this move. For this reason it did not appear on the list. The exercises above are what I truly believe to be the best muscle building exercises available.

February 27, 2018

5 Tips for Building Muscle Now

If you're frustrated with your muscle gain or fat loss goals, I sympathize with you completely, and understand exactly what you are going through. I worked out for years before finally figuring out the correct ways to build muscle and lose fat.

I finally figured ou that the routines and body building tips touted by professional bodybuilders and the muscle magazines just aren't going to work for most people. But take heart, you can reach your muscle mass and fat burning goals.
Building Muscle

Putting together a program that incorporates the following body building tips will point you in the right direction and get you making gains you hadn't thought were possible.

Tried and True Body Building Tips

Train Intensely - You must work each set until you can't do another repetition in good form. There is no point in stopping at a set number of reps (such as 8), if you are capable of doing 12. Your body needs to be challenged or it will not adapt by building new muscle or burning off body fat.

Cycle Your Intensity - In order to prevent burnout and overtraining from training intensely, it's important to take a week off from training every 8 - 12 weeks. If, like me, you can't stay out of the gym that long, you should train for a week at a very low 
intensity level.

Train Briefly - Your workouts need to be short. This is a very important weight lifting tip. You should never need to do a weight lifting routine that takes over an hour. If 
you are in the gym that long, you aren't working intensely enough. You can workout hard or long, but you can not do both. And to succeed in building muscle, you need to workout hard.
Train Infrequently - Your body needs time to recover from your weight training routine, so that in can adapt and grow. If you train with weights before your body is completey recovered, you won't add new muscle and will eventually over train, a big no no.

These are extremely important body building tips. It seems that your body's potential for strength increases far outweighs your body's ability to recover. What this means is that as you grow stronger, your body needs more time between weight training sessions in order to recover.

Bench pressing 300 pounds is a far greater stress on your body than bench pressing 50 pounds, even if both were maximum attempts at the time.

Train Progressively - You need to constantly challenge what your body can do by continuing to add more weight and/or repetitions to your previous best effort as often as possible.

Following is a sample weight training routine that incorporates the above weight lifting tips. If you put the other pieces in place, such as your nutrition plan and supplementation plan, you'll be well on your way to great gains and transforming your physique.

1 - Squats
2 - Deadlifts
3 - Chin Ups
4 - Dips
5 - Bench Press
6 - Military Press

Here's another weight lifting tip - break in to this routine. For the first few weeks, try working out 3 times per week on nonconsecutive days, performing 2 working sets of each exercise, doing 12 - 15 reps per set.

Don't train to failure.

After about a month, you can lower the reps on everything but Squats and Deadlifts, to the 8 - 10 rep range. Start training to failure on some sets.

After another month, begin training to failure on all working sets and consider only weight training two times per week to accommodate the higher level of intensity and strengh that you've developed.

February 17, 2018

How to Build Muscle - Your Guide

How to Build Muscle When You Are Skinny - Your Guide to a Stunning Sexy Physique

While some people easily gain muscles at a drop of a hat, others require a lot of efforts to gain a tinny bit of muscle at the end of the day. Skinny people are a reality of life. These people do not necessarily suffer from lack of appetite. In fact, some skinny people around eat a lot in the dining table, even more than their weighty friends. But the reason why they could hardly gain weight is that their metabolism is like some rocket that their body can't keep up. This means whatever they eat gets digested immediately.

If you're a skinny guy wishing to have a nice body with trimmed muscles, you need to balance eating and exercise for most of the time. Eating should be your top priority since it is the only way you can gain weight. Incorporate carbohydrates, calories, and protein into your diet by eating lots of bread, pasta, meat, and dairy products. Include plenty of veggies and fruits also as they have necessary protein to ignite muscle development.

If you think cooking could help up your appetite, then by all means learn how to cook your favorite foods. Just make sure you don't eat a lot of foods that come in cans and boxes. These processed junks contain ingredients that can get in the way of your muscle growth goals. These ingredients are preservatives that mess up with your body's metabolic processes until everything gets totally messed up.
How to Build Muscle
Drink lots of water to retain the nutrients found in your diet. Those nutrients are essential in keeping your metabolism and digestion at a healthy pace. You would also need those vitamins to power you up when working out. Buy supplements rich in calcium and Vitamin C, A, and D in order to keep your bones active and strong even on intense activities.

When doing exercises on how to build muscle when you are skinny, make sure that you amplify the intensity each time you perform a specific workout. Tire yourself with repetitions because tired muscles have the most tendency to grow. Pay attention to every major muscle group to make sure not a single group is left out. Your legs should gain muscles as much as your biceps. This makes for nice proportions and good built.

Don't workout on a day to day basis. Give yourself some rest as it is needed in order to allow the bones and muscles to breathe. Rest is a good way to spur growth and make room for more muscles. Sleep well and tight, making sure you don't go below eight hours a day. Good, sufficient sleep is a good way on how to build muscle when you are skinny.

February 14, 2018

Workout Plan To Build Muscle Fast

A 3-Day, Full-Body Workout Plan To Build Muscle Fast

If you are new to the muscle-building game, or if you have been trying unsuccessfully to gain mass for a long time, you might be confused by all of the training information available online and in books and magazines. Most bodybuilding magazines and internet publications advise everyone to do some type of body part split, where the work for different muscles is assigned to certain days of the week.

While this is certainly an excellent, productive method to build muscle fast for many people, beginners oftentimes need more frequent stimulation to build their base of strength and muscle mass. If you are having trouble making headway into your bodybuilding journey, try this 3-day-per-week, full-body training program to build muscle fast.

Build Muscle Fast

This muscle-building plan focuses on strength gains in the powerlifts, which are the squat, bench press, and deadlift. Though you will work your entire body at each session, different days will place the main focus on different lifts. Do this entire rotation each week on a Monday-Wednesday-Friday or equivalent schedule.

Day 1: Squat Focus

Squat - Use your strongest stance, and get your depth to at least parallel. 
Incline Bench Press - Use your strongest grip and a full range of motion. 
Barbell Row - Use an overhand grip and straps if needed. A little bit of cheating on the movement is acceptable. 
Pullups - Use an underhand, overhand, or parallel grip, and stick with that variation for this day.

-tip- Build Muscle Fast with the Barbell Row: Some people find it difficult to strike a balance between a heavy, but sloppy row, and a light, but strict one. Try doing one set with a very heavy weight, and really put some jerking into the motion. Work on improving form and reps with this set over a few weeks before you up the weight again. Do a second set with lighter weight and better form / more reps, and work on increasing the weight on that set over a few weeks.

Day 2: Bench Press Focus

Bench Press - Use your strongest grip and a full range of motion. 
Pullups - Pick a different variation from Day 1. 
Dumbbell Row - Do these one side at a time, and place your free hand on a bench or rack to brace yourself. Use straps if needed. 
Leg Press - Use your strongest foot placement.

Day 3: Deadlift Focus

Deadlift - Use a conventional, narrow stance and an over-under grip. Only use straps if absolutely necessary. 
Military Press - Use a shoulder-width grip and a slight amount of leg drive. 
Pullups - Pick a different variation from Days 1 and 2. 
Machine or Cable Row - Pick your favorite machine or cable attachment. Do not use straps.

-tip- Build Muscle Fast with the Deadlift: Sometimes people use variations of the deadlift to gain even more muscle mass. Try alternating full range deadlifts with deadlifts done out of a power rack. Set the pins so that the bar is just below your knees. You will be able to use more weight and further stimulate your back.

Sets, Reps, and Progression 
Many bodybuilding writers and trainers make set and repetition protocols far too complex. Your goal with every weight lifting exercise is to gradually make large increases in the weight you use, as well as to provide adequate muscle stimulation for a given session. One of the best ways to do this and get the best fast muscle building results is to do one "heavy" set and one "lighter" set per exercise. For this plan, just work up to one set of 4-6 reps, and follow it with a set of 8-10 reps with a lower weight. These sets should be done to positive failure, which means that you keep going until you cannot perform another full rep. Since there are four main exercises per day on this plan, each weight lifting session will have eight main muscle-building "work" sets. Your warm-ups in preparation for these sets should not be taxing whatsoever and should simply get your body ready for big weights.

Here is an example of a trainee working up to his primary sets of 315 and 275 on the squat:

Bar x 15 reps x 3 sets 
135 x 8 reps 
225 x 3 reps 
315 x 4-6 reps 
275 x 8-10 reps

Biceps, Triceps, and other Small Body Parts 
The compound, multi-joint weight lifting exercises that compose the bulk of this program will do a great job of building your entire musculature, big and small body parts alike. However, you should do a few single-joint, isolation exercises at the end of each session, as well. Pick one exercise each for biceps, triceps, and calves, and work up to 3 sets of 8-10 reps.

Eat to Build Muscle 
You can push yourself as hard as possible in the gym, but you will make no muscle-building progress without a good diet. For building muscle fast, make sure you are consistently in a caloric surplus and are taking in 1.5-2 grams of protein per pound of bodyweight per day. You should be gaining about 3-4 pounds per month, and your lifts should be constantly increasing.

Stick with it 
The often-hyped idea that you should alter or completely change your weight training routine every few weeks is complete nonsense. The only time you need to change your plan is when your progress stalls. If you are a complete beginner to weight training, or if you have been lifting weights for months or years with no progress, stick with this plan for at least 5-6 months. If you are eating enough to consistently gain weight, you will almost certainly gain a great deal of strength and muscle mass over this time period.

January 30, 2018

Build Muscle Tone with Diet and Exercise

We all dream of sporting that toned muscle look. It doesn't just happen, though. To build muscle tone, it's important that you have a good muscle base to begin with. The choice of exercises is important as some types of exercises build muscle tone more than others. These types are referred to as compound exercises. They allow you to lift heavier weights and have the additional benefit of working on more than one muscle group at a time. 

You undoubtedly recognize the names of many of these compound exercises: bench press, military press, dead lift, squat, and barbell row. Each of these exercises will challenge all of your primary muscle groups. All you need to do is practice these exercises with a progressively increasing load.

It's possible to have a lot of muscle without showing it because of an extra layer of body fat that shields it from view. If you wish to see your abs, or have others see them, you should strive for a body fat of no more than 10%. The average Joe has a body fat that is typically from 15 to 24%. It's fairly easy to lose body fat by cutting your caloric intake. 

If you cut your caloric intake by 300 calories each day from the amount of calories needed to maintain ideal body weight, your body will burn off its excess fat for energy.

How do you determine the amount of calories each day that is required to accomplish this? Simple, add up the calories that you currently consume daily to maintain your current body weight, and lower that number by 300. 
In other words, if you're currently eating 2500 calories each day, cut it down to 2200 calories. It's guaranteed that you'll see a change in just a couple of weeks, but it will also involve getting involved with some regular cardio exercise to burn off that excess fat. Jogging is good, but experts who know how to build muscle tone seem to agree that sprinting is more beneficial for losing fat. 

You'll only know what is best in your circumstance by trying. Try jogging for one week and sprinting the next. If you lower your caloric intake, and exercise as indicated above, you'll build muscle tone, lose fat, and end up looking exactly as you had hoped.

January 30, 2018

Weight Lifting Routine For Building Muscle Fast

If you look at the way many top bodybuilders, strength athletes, and Olympians train, you might get the idea that you have to spend long hours in the gym nearly every day of the week to make appreciable muscle gains. Fortunately for those of you building muscle fast on a tight schedule, nothing could be further from the truth. When building muscle is the goal, you must stress quality over quantity. The most important thing for you to accomplish in your weight training is to provide an adequate stimulus for your muscles to grow bigger and stronger, and this can absolutely be accomplished in as little as three gym sessions per week.

Building Muscle Fast

Here is a 3-day weight lifting routine for building muscle fast with one day each for pulling, pushing, and leg training. The exercises of the "pull" day work your back and biceps, those of the "push" day work your chest, shoulders, and triceps, and the movements of the "leg" day work your quads, hamstrings, abs, and calves. Go through this rotation once per week on a Monday, Wednesday, Friday or similar schedule.

Pull Day

Deadlift - Take a narrow stance, and only use straps if absolutely necessary. Unless your max deadlift is less than 315, use a belt. Work up to 1 set of 4-6 reps, and follow it with a down set of 8-10 reps.

Pull-ups - Pick any variation, and use a range of motion that brings you from a dead hang to a point where your eyes are level with the bar. Set a total rep goal, and do as many sets as it takes you to reach it. Once you are able to perform 15 reps with your body weight, start adding weight and setting new rep goals.

Barbell Row - Use a medium-width grip and straps. Work up to one set of 8-10 reps, and then perform a lighter set of 12-15. Many "experts" will tell you to use picture-perfect, text book form, but you should definitely put some swing into the movement. Just make sure your lats and traps are still doing most of the work.

Curls - Pack two variations and do 3-4 sets of 8-10 reps of each. Use a slight swing in the movements, but do not let your biceps stop working.

Push Day

Bench Press - Use a medium grip, an arched lower back, and a tight upper back for maximal strength. Work up to one set of 5 reps, and then drop down to a lighter set of 10.

Dumbbell Overhead Press - Use a range of motion from your ears to lockout. Pick a moderate weight that allows you to get the weight into position without losing too much energy. After warm-ups, perform 2 sets of 10-12 reps with the same weight.

Triceps Dips - Take a grip on the dip bars that most stresses your triceps, and dip low enough so that your upper arms are parallel to the floor. Do 1 weighted set of 4-6 reps, and follow it with a set of maximum reps at bodyweight.

Cable crossovers (optional) - Do a few high-reps sets of these just to pump more blood into your chest. You might want to aggressively stretch your chest afterwards.

Dumbbell Side Raises - Use a full range of motion and a slight swing. Don't let your ego dictate your weights, but be sure not to sell yourself short, either. Many people can use more weight on this exercise than they realize. Perform 2 working sets of 15-20 reps.

Triceps Pressdowns - Use any type of attachment. Do 3-4 sets of 15-20 reps. This is your last exercise for the day, and you won't work your triceps again for a week.

-Tip- Building Muscle Fast with the Dumbbell Overhead Press: Get a spotter to do most of the work on the first rep for you. That first rep after you kick the dumbbells up is extremely hard to do on your own because of the large range of motion. It's best if you can focus your energy on the reps with a slightly smaller range.

Leg Day

Squat - Use a medium-width stance and a low bar placement on your back. Squat down to at least parallel, and use a belt to protect your lower back and keep your arch. Work up to one set of 4-6 reps, and follow it with another of 10-12 reps.

Leg Press - Place your feet as high and wide as your hips will allow you, and use as full a range of motion as possible. Perform 2 sets of 10-12 reps.

Lunges - Do these with either dumbbells or a barbell. Work up one hard set of 20 steps per leg, either walking or standing in place.

Leg Curls - Set the machine in such a way that your knees are not forced toward a hyper-extended position at the bottom of the movement. Perform 3 sets of 15-20 reps.

Weighted Sit-ups - Keep the weight behind your head, and do not let your back fall all the way back to the floor for every rep. Work up to 2 sets of 10-12 reps.

Calves - Pick two exercises that allow you to use a full range of motion and a slight pause at the bottom. For each movement, perform 2 sets of 10-12 reps.

Training to Failure

For nearly all of the exercises and rep ranges prescribed, go to positive failure. Positive failure is when you cannot complete another full rep. On some of the movements for which 3-4 sets were recommended, you may want to stop a rep or two short of failure. Overall, I have found this method of training to be the most beneficial for building muscle fast. Every time I have gravitated towards higher volume and lower intensity, I have stagnated.

Eating for Size

Make sure you are eating 500-1000 calories MORE than you burn every day, and that 30-40% of those calories are coming from protein. No amount of stimulation in the world will make your muscles grow if you aren't eating enough to provide them with new materials to grow.


Like any muscle-building plan, you should stick with this program for several months before considering a new one. Even then, do not change things up unless you have actually stopped seeing progress. You may be building muscle fast, but you still need to put in the time and consistency. As long as you eating enough to gain one half to one whole pound per week, you will almost certainly be seeing constant increases in the weights you use and the muscle mass you carry.