A sad fact – most people you see at your gym will never increase muscle size. They are deceiving themselves if they think all they need to do is to exercise till they feel “the pump”. They will never build muscle fast.
All the research and experts agree you must progressively lift heavier and heavier weights with good form for building muscle fast. If you find you can’t increase the weight on a week by week basis or your body stops responding then change the exercises for that muscle group for a month or two.
The other big mistake people make is to train their stronger parts. This results in imbalance and possible injuries. Work more on your weak areas – your physique will look better as well.
Here are some exercises you should include in your exercise plan in order to build muscle fast.
Building Back Muscles
Your Lats. give you the cool looking v-shape back. Beginners should start with lat pull-downs and seated pulley rows. Leading to overhand grip pull-ups and bent-over cable rows.
Building Leg Muscles
A lot of guys don’t work their legs out enough. You must have a solid foundation even for the big muscle up top. Beginners should start with the leg press machine and leg curl machine leading into barbell squats, lunges and dead-lifts.
Building Chest Muscles
Research has shown that “flies” will build chest muscle faster than any other exercise, even faster than the staple bench press. The reason is that “flies” isolate the pectoral muscles. Suggested exercises included Pec-deck, cross over cable and flat dumbbell flies at multi-angles (incline & decline)
Building Arm Muscles Fast
Good form is important when building arm muscles. I am sure you have seen guys in the gym using more of their back that their arms when doing barbell biceps curls. Start with bicep curls and triceps pull-downs, move into dumbbell curls and French over head presses. When you stop advancing move onto preacher curls and seated dumbbell curls at various incline levels. Perform close-grip bench press (for the triceps).
Building Shoulder Muscles
Our shoulder muscles have an enormous range of motion as a result the underlying structure is very delicate and open to injury such as tears and joint problems. Always consider safety over strength. As a beginner start with cable upright pulls and the shoulder press machine, build up into barbell and dumbbell seated presses and lateral raises. Take care with lateral raises – start with light weights to warm up.
Building Abdominal Muscles Fast
You may be surprised but it’s a fact that we all have fantastic abdominal muscles – they are just covered by layers of fat. So the only way ever to see them is to do aerobic exercise and watch your calorie intake. Abdominals are very important in getting your center of balance and when lifting weight they are your core. To build definition use crunches, supermans and pelvic tilts.
Well I hope that has given you some ideas on some exercises to shock those muscles into submission. Include the previous exercises in your muscle training routine and you will soon be building muscle fast.
Dan Sheehan is a middle-aged hard-gainer who was once very much over weight and struggling to gain muscle mass. Lots of research and hours at the gym let him to discover some of the secrets for building muscle fast. You can discover even more secrets at BuildingMuscleFast.org