Are you frustrated with your results in the gym? Are you looking for real solutions? I'll get right to the point with these 3 easy steps to build muscle fast.
Step # 1.
Squats The one exercise you should do before all others is the squat.
It's one of the Big Three exercises that is responsible for power and mass muscle building.
Make this your number one exercise.
You'll make quick gains when you put squats in your workout.
Squats force your body to release greater volumes of growth hormone, which results in growth with every muscle group.
Squatting can be crucial for hard gainers because of the hormonal spikes affecting the entire body.
Step # 2.
Compound Exercises Don't just concentrate on puny groups like arms and calves - because that's exactly what you'll end up with puny.
Compound exercises involve movement around more than one joint.
For example, a back squat involves movement around the ankle joint, the knees, and the hips.
Examples of compound exercises are: squats, leg presses, dead lifts, bench presses, barbell rows, pull ups, chin ups, over head presses, and dips.
Step # 3.
Good Rest Periods Keep your rest periods honest.
Use a stop watch to time your rest periods.
Do not cheat on your rest times.
There are different rest periods for different types of workouts - the closer you lift to your one rep max, the longer the rest period and the opposite is true when lifting for a high number of reps, the shorter the rest period.
If you are training for maximal strength which requires at least 3-5 minutes rest between sets and you're resting for 2 minutes, you are not giving your nervous system an honest workout.
How do you know if you have truly made any improvements if you're not properly timing your rest periods? Are you truly gaining or are you cheating on your rest times?
Step # 1.
Squats The one exercise you should do before all others is the squat.
It's one of the Big Three exercises that is responsible for power and mass muscle building.
Make this your number one exercise.
You'll make quick gains when you put squats in your workout.
Squats force your body to release greater volumes of growth hormone, which results in growth with every muscle group.
Squatting can be crucial for hard gainers because of the hormonal spikes affecting the entire body.
Step # 2.
Compound Exercises Don't just concentrate on puny groups like arms and calves - because that's exactly what you'll end up with puny.
Compound exercises involve movement around more than one joint.
For example, a back squat involves movement around the ankle joint, the knees, and the hips.
Examples of compound exercises are: squats, leg presses, dead lifts, bench presses, barbell rows, pull ups, chin ups, over head presses, and dips.
Step # 3.
Good Rest Periods Keep your rest periods honest.
Use a stop watch to time your rest periods.
Do not cheat on your rest times.
There are different rest periods for different types of workouts - the closer you lift to your one rep max, the longer the rest period and the opposite is true when lifting for a high number of reps, the shorter the rest period.
If you are training for maximal strength which requires at least 3-5 minutes rest between sets and you're resting for 2 minutes, you are not giving your nervous system an honest workout.
How do you know if you have truly made any improvements if you're not properly timing your rest periods? Are you truly gaining or are you cheating on your rest times?