Use These Exercises for Building Muscle Fast

For building muscle fast there is no better method than using free weights and your own body. Forget the exercise machine. Here are seven basic exercises that you can do that will bulk you up fast.

1.    Pushups- will shape your pectorals, your deltoids and your triceps. Remember to keep your back straight will going down and push straight up while extending your arms. You can alter your routine with a front plank. You brace yourself off the floor with your forearms and elbows. Keep your back and rear end level or flat. Stretch out your legs and be up on your toes. You then will hold this position as long as possible. When first starting, you should probably try doing 15 seconds. As you get better you will be able to hold this position longer.

2.    Chin ups- are essential for building the upper body from the abdominal area to the shoulders. Allowing yourself to be non supported will place the extra emphasis needed on your shoulders and arms.

3. The Deadlift- many muscle groups are worked with this exercise. It affects all the region of your back, the arms and the abdominal. It is merely bending down and picking up dead weight from the floor.

4.    Bench Press- for building muscle in the upper body and building your power. With the use of heavy weights the person can develop huge muscle mass.

5. The Squat- works on the development of the lower body including the hips, butt and legs. The Squat is a top exercise for this body part when done correctly. When doing a Squat first break at the hips and then sit back and then down. Don’t first bend at the knees and push the knees out while descending.

6.    Rowing- is great for building well developed muscles in the upper back. To properly perform rowing exercises have your back in a bent over position while performing the rowing.

7. Parallel Bar- like a chin up, it is a great method for developing upper body strength. You perform dips on the bars to work your arms.

Limits Times for Training

For building muscle fast you should use weights that are heavy. You should limit your workouts to 30-45 minutes and 15-20 total sets. Do not do weight training more than three to four days a week. For you workout you want to be at your highest energy level as well as mental focus. This is why after 30 to 45 minutes of working out you start to lose the edge and the maximum benefit will not be obtained. It is best to shut it down after this time. Avoid getting bored with your routine by mixing up your training methods.

Sleep, Eat and Partner Up!

Exercising will be of little benefit unless you have the proper diet. Your body needs the right amount of protein, carbohydrates and calories while weight training. Find a good guide to follow for proper food intake while building muscle fast.

Make sure you are getting enough sleep, at least 8 to 10 hours per day. Sleep allows you to recover from workouts and build muscle.

Get a good training partner who will push you for results. Let your partner keep a record of your training progress. It is important for you to know your progress so you can get to the next level. If you find yourself not getting stronger then you are probably not working hard enough.

Persistence is the Key

You must be persistent when building muscle fast . Don’t become a workout addict where you do excessive amounts of workouts. This could actually do damage to your body. Stay with your rep program, keep within your training days and times. Lift heavy weights with the basic exercises and you will soon see the rewards.

Article written by Scott Matthews – My Muscle Building Site.com!  Find out more!!

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