Workout Tips For Building Muscle Fast

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

Top 8 Fundamental Muscle Building Tips

Carbo loading – The greatest of all the muscle building tips is to gain as much healthy weight as you possibly can. New muscles can only be built when your body has a surplus of calories even after you have burnt calories during a good work-out. The extra calories will be used to repair damaged tissue and build new muscle. Your calorie intake target should be 20 times your body weight.

Fat intake – Hormones are responsible for muscular growth and strength. The hormonal production and overall stimulation is directly linked to your fat intake. Researchers have found solid proof that fat and testosterone production are undoubtedly related. More fat means higher testosterone levels. Avoid saturated fats as these fats cause heart diseases and strokes. The fat type that needs to be increased in your diet is Essential Fatty Acids also known as EFA’s such omega 3 and 6. These EFA’s are not naturally produced by the body and needs to be supplied by the food you eat or supplements you drink.

Detoxing – Detoxing is an essential part of any diet and exercise regime including your muscle building one. Free radical damage should be prevented or at least minimized by detoxing regularly, taking anti-oxidants that includes Vitamin A, C, E, Selenium, Glutathione as well a multi-vitamin. Are you able to commit yourself to the above mentioned muscle building tips? Body building requires loads of commitment. Below are more tips that you should adhere to.

Water – Drink plenty of water, approximately 8 glasses of water per day to ensure your body stays hydrated during hard training sessions. Water is the most natural and mildest way of hydrating your muscles and detoxing your whole body. Increased protein intake will increase metabolic waste which means toxins will build up substantially in your bloodstream, kidneys and liver. A lack of water will have a seriously damaging effect on your kidneys.

Rest – Proper rest after exercise is the best-kept secret on your muscle building journey. Muscles are not built during exercise; they are built during the resting phase. Carbo load, train regularly and hard. Lastly allow your body to have sufficient rest.

Endurance – Muscles are not build over-night, it takes time. Your endurance and persistence will be well rewarded.

Right equipment – Exercising the different muscular groups with the correct equipment is absolutely essential for muscle building. The equipment should have variable resistance settings, specifically free-weight. Heavy weights should be used. However the weight should still be appropriate by giving you the ability to do only eight reps. Low reps and heavy weights stimulates muscle growth substantially because of the strain on the muscle- and nerve system. Technique is just as important as the right equipment. You will just waste your time if you work out for hours on the right equipment but employ the wrong techniques. By employing wrong techniques in combination with the heavy weights, you are at risk of sustaining serious and long-term injuries.

Division – Divide your workout into sections, covering specific muscle groups of your body on specific days. This will not only assist in curbing the bore often associated with exercise; it will give the muscles time to recover and rest, ensuring that they are build quickly.

Chriss Tan is a featured writer on – The Free Learning Community Site. He provides more information on How To Build Muscle Fast and Muscle Building Foods on Clivir.

Beginner Muscle Building Tips

A lot of beginner muscle building guys and girls come up to me to ask me questions about how I transformed my own body and how they can do the same. While the answer is never cut and dry like most people want it to be, it is easier then you think. I usually lay out a simple plan for them to follow or else they’ll end up making some big time muscle building mistakes.

The first thing that I tell beginner muscle building people is that they need to learn to eat food. Most people focus so much on the gym that they miss out on the true anabolic benefits of eating food. I mean, food really is the only thing that is going to make you grow today or tomorrow or any day of the week. With that being said, people need to understand that they have to eat the right kinds of foods. Focus on quality protein from whey, casein, chicken, beef and fish as well as good cars from brown rice, whole grain, oatmeals and yams.

The next step is to actually train hard. I suggest that you train for no more then four days per week when you start. When I say train, I mean train hard. Focus on compound movements like the bench press, squats, deadlifts and other compound movement to stimulate the most natural hormones and move on from there. Train in the four to five set range with eight to fifteen reps.

Rest is another important factor that really gets ignored. I mean think about it. You can’t train hard all day then fail to rest at night. Get six to eight quality hours of sleep in per night or else your body won’t have the downtime that it needs in order to recover and grow. You see the importance of rest is that when you sleep your body is preparing itself to grow when it pushes out powerful growth hormone. So don’t make the mistake that so many people do and eat crappy food before bed. Eat good quality food and your beginner muscle building program will be a success.

Finally, don’t get caught up on all the supplements that are on the market. Just eat a lot of quality food like I mentioned above and you’ll be fine. Eat six meals a day spread out from six to eight hours apart and you’ll never miss the chances to grow.

About The Author
Visit Jimmy’s website for beginner muscle building free DVD.

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Tips For Effective Muscle Building

There are as many ways to train as there are trainers. Most of them aim to teach the most effective muscle building and body building technique possible. Regardless, there are some tips that will remain true all the time and help you make your workouts more productive:

Eat well, not junk food and empty calories, and drink a lot of water. The best diet for body building is still a hotly debated subject, so I won’t go in details here, but find one that works for your body and stick to it. It should be a pleasure to eat well, not a chore, so make sure to have some little treats and rewards to help you stick with it.
Make sure you do a proper warm up before a training session with stretches and cardiovascular exercises. It will help your body and mind get into the right state for more intensive training and make sure you won’t get injured. Also, your training will be more effective if you’ve warmed up correctly.
Have a clear set of goals you want to achieve with your training. Knowing where you’re going and what you want to do will help you choose what to do. Also, clear objectives will help you stay on track when comes the time to build your own training program, or when speaking to a trainer.
Choose a good set of techniques and methods. You can choose to follow the techniques of a particular training guru, or choose the ones you know work well for you. But if you wish to follow a given method, follow it to the letter at first: most things are probably there for a reason, and trying the method as a whole will help you understand it better.

If you apply all these tips and train regularly and consistently, you will have success, regardless of the methods and techniques you use. There are many ways to build great muscle, but for all of them you need to take proper care of your body and have clear goals to achieve.

Cindy Potvin reviews Body building and fat loss products at

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Tips to Quick Muscle Building

As with most anything we attempt in life, the results we are reaching for are wanted as quickly as possible. It is no different for weightlifters. While building muscle is the goal, quick muscle building is even better. There are ways to make this a reality. First, one must understand what our bodies and muscles need to make them perform at their highest level. Two of the most important aspects of weight lifting to keep in mind are muscle rest periods and proper diet to help promote gaining muscle mass.

With most things in life, the harder you work at it the better your results. However, not everything responds in this manner. When you want quick muscle building, you must understand the way the muscles work. If you over work the muscle or muscles they become stressed and unable to respond to your demands. With the proper rest periods between workouts, the muscles are given time to recuperate and then work at their optimum level during the following workout. Over working muscles can push them to the point that they will no longer respond and cease growing, this then becomes counterproductive to your ultimate goal of gaining muscle mass.

The best way to encourage your muscles to respond to your requests of growing is to allow them rest periods. To achieve quick muscle building, one must only workout three to five days a week giving the muscles a chance to rest during the remaining two to four days. This gives them a period of recuperation. In addition to rest days, your workout sessions should not last longer than one hour at a time. During this hour, you should perform five to eight sets of a given exercise for large muscle groups and three to four sets of an exercise for smaller muscle groups.

Another important area to concentrate on is your diet. To acquire quick muscle building, one must focus on the amount of protein and carbohydrates they ingest. The recommended amount is based on your body weight. Protein should be taken in at a rate of 1 gram per pound per day, while carbohydrates are eaten at a rate of 1.5 grams per pound of weight per day. In addition, you must avoid being hungry. This state places your body in a period of breaking down muscle for energy. By eating multiple small meals throughout the day, one can continue to provide food for the body and prevent the break down of muscle and at the same time build mass.

Also pay close attention below…

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Muscle Building Tips To Build Muscle Mass With More Success

A lot of individuals actually fail in the goal of building muscles fast. This is not because the dream to build muscle mass is impossible to achieve; this is because there are so many muscle building tips out there that do not really work, or do not provide significant results. If you’re someone who wishes to have better looking muscles, or your aim is to develop more muscles, you’re lucky as this article shares muscle gaining secrets that work significantly when done properly. Here they are:

Secret #1: Determine what your actual goal is, specifically the amount of muscle you wish to have, and then consult a fitness expert.

Having the dream of building muscles fast will not be realized if you don’t have a clear picture of what you want. You should ask yourself the actual amount of muscle you want to have, how big you want those muscles to be, and so on. A person who wants to build muscle mass that’s minimal will have to follow a less intense program than a person who wishes to have a lot of muscles, not to mention really big ones. Part of muscle building tips, therefore, is to first decide on your goal, and then, consult a fitness expert about it.

Secret #2: Make it a point to eat a lot of protein rich foods.

Increasing your protein intake is one of the muscle gaining secrets that you should follow. You see, protein is a nutrient that does not only promote muscle growth – it also makes your muscles recover more quickly from intense work outs and exercises. Increasing your intake of milk, eggs, and other dairy products will surely aid in building muscles fast. Of course, when you plan to build muscle mass and increase protein-intake, you should see to it that you also work out regularly.

Secret #3: Research on which muscle-building exercises or routines are the best, and perform them on a regular basis.

One of the muscle building tips is also for you to focus on performing effective muscle-gaining work outs or exercises. There are so many routines/exercises, but not all of them actually help build your muscles up. It is therefore important that you find out what specific exercises are considered as muscle gaining secrets. Here are some examples of foolproof routines that can really help you reach your goal of building muscles fast:

a.The bench press

b.Push ups

c.The leg press


e.Barbell Curls and Dumbbell Curls

Karen Winton knows a lot about fitness. Want to burn fat and increase muscle-mass at the same time? Follow: Athlean-X. Another guide to gaining muscle even when you’re stick thin is: From Skinny To Muscular.

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Muscle Building Tips – How to Build Muscle

Are you having a tough time building muscle? Do you feel as though the consistent effort you’ve put into your regular training is not delivering muscle building results as it should? Well, you’re not alone. If you’re not achieving the kind of results you want, take a step back and evaluate your approach to building muscle and strength. Figure out what you are doing right, what you are doing wrong, and how you can improve your workouts for better results. Below are some tips for building muscle to consider.

Muscle building tip #1 – are you over training? Comparing over training to not training at all, I don’t know what’s worse. Do you feel sluggish while working out? Do you feel you’re not lifting as heavy as you could? Are you performing way too many reps, sets, exercises, and are your workouts way too long? An easy way to tell if you’re over training is that your performance seems to get worse, even though you may be training as hard as ever.

When you over train, you do not allow enough time for a full recovery before working those muscles again. You may be spending way too much time in the gym, performing way too many exercises and sets, leading to counter-productive results. If you suspect you’re over training, stop! Simply take a week off. Regardless if you’re over trained or not, taking a week off after every six to eight weeks of intense training is always a good idea. Most people are afraid of taking long one week breaks, thinking that they’ll come back weaker. However, the opposite is often true. With a full weeks of rest, your body is able to completely recuperate from weeks of intense training. You’ll usually find that after a week of off time, you’ll come back more energized, and even stronger than before.

Muscle building tip #2 – are you using heavy enough weights and low number of reps to deliver the stimulus needed for building muscle and strength? Performing a high number of reps with a light weight or even moderate amount of weight will not do much for building muscle, and performing excessive number of sets will just lead to over training.

For building muscle and strength training, a general rule I like to follow is never use a weight that would allow me to perform more than 6 or so reps – meaning that use a heavy enough weight, that you reach failure by the sixth rep.

Muscle building tip #3 – what kinds of exercises do you perform? Is most of your training comprised of isolation movements, or compound exercises? The best, fastest, and most efficient way to build muscle and strength is to consistently overload your muscles using compound exercises. What are compound exercises? They are exercises that involve multiple muscle groups, and in some cases, then entire body. For example, the deadlift, or the clean and press. Some of the best compound exercises include bench press, squats, deadlifts, and clean and presses.

If you’ve had limited success with your training, put the above tips for building muscle to use. Be honest about your own assessment of your training methods and progress, and never be afraid of taking a week off for proper resting and always use heavy enough weights that deliver the needed stimulus for muscle growth.

Learn the secrets of bodybuilding and discover how you can gain serious muscle and strength.

Tips 4 Muscle Building

These days there seems to be way too much information out there when it comes to advice about muscle building and fitness in general.  The media, including magazines, internet, newspapers and news stations all have something to say. Some of it is great information and some of it is just plain bad. It is hard to know how to determine what is useful and what is not.

Let’s take a few paragraphs and simplify the process a little bit. When it comes to muscle building there are a few things that we all know. Train hard. Eat well. Get lots of rest for you body. Ultimately it gets a bit more confusing than that as you dig deeper. Below are a few basic tips that you may find helpful in reaching your goals.

Workout in the morning. If you start your day with a workout it jump starts your metabolism and keeps it going all day. Try to eat something with protein, carbohydrates and fats.

Water. Drink lots of water before, during and after your workout throughout the day. Water helps rid your system of toxins and it keeps you hydrated. Being hydrated keeps our bodies running optimally. A body running optimally will build more muscle than a body that is not running optimally. Think about your car on high test gas vs. low test gas.

Nutrition. If you are in a muscle building phase of your program then nutrition is just about as important as the workout itself. Now I am not a nutritionist so I will not go into details but at least consider eating 5-6 small meals per day. One meal should be before your workout and another within an hour of completing your workout. Your meals should be balanced with fat, protein and carbohydrate. Avoid complex carbohydrates and don’t be afraid of fat. Some fats are actually very good for you. And don’t forget, muscle building requires calories.

Change your workout around. If you do the same thing all the time your body adapts to that very quickly. If you want results you literally need to shock your body by challenging your self with  things that it does not like and is not used to doing. Everyone who is serious about success should read the previous sentence again!

Rest. Your body DOES NOT  build muscle when you are working out. Muscle building occurs when you are at REST. That is why it is so important to not over train by training too long, too intensely and without taking any days off. I personally like to take a full week off every 5-6 weeks and let my body do a full recovery.

I know sometimes it is tough getting ahead with exercise. There is a never ending barrage of information about fitness that makes it hard to keep it all straight. Just remember, simple is usually better.

I have been an exerciser for over 20 years. I have worked as a personal trainer for several of those years. These days I spend my time trying to stay in shape to keep up with my three kids.
You can click  href=””>Visual Impact Muscle Building to find out about building a lean, hard “Hollywood” physique.

Visual Impact Muscle Building Workout

href=””>Visual Impact Muscle Building

I have been an exerciser for over 20 years. I have worked as a personal trainer for several of those years. These days I spend my time trying to stay in shape to keep up with my three kids.

You can click Visual Impact Muscle Building Workout to find out about building a lean, hard “Hollywood” physique.

5 Muscle Building Tips

If you want to have bigger muscles want it fast, there are some hardships that you have to undergo first.  In order for you to do this, and overcome the hardships as well, you will have to listen to some muscle building tips so that you will be able to gain the muscles that you desire for. Read on and try to master these so you will be on the right track of having muscles rapidly!

Tip #1. You need to set goals for yourself. Everything should come from you; the desire to do it must come directly from within you. By having a personal goal then you will have something to look forward to, a motivation to keep you going. For instance, setting a goal weight or a chest or even bicep measure that you would want to have; list this down so that you can always refer to it. Just make sure that you set realistic and attainable goals, not something very far from the truth or something.

Tip #2. Have a structure diet that you will also religiously follow. Take note that our body needs vitamins, amino acids, minerals, and nutrients so that it will be able to build muscles. Therefore, you need to eat! Do not think that you will get fat if you will eat; the truth is that our body needs lost of quality calories a day; no trash please. Absolutely no junk foods; stay clear of empty calories and those sugary ones. Focus and eat only high quality protein foods, some good fats, and carbo that are spread all over the day for 6-8 meals. Take note: the more that you eat, the faster your chances of increasing your weight and eventually your size.

Tip #3. Have an intense training that includes weight lifting. The major key to muscle building is really having an intense series of workouts. Do the heavy weight lifting ones and some compound exercises such as dead lifts, squats, and bench presses. These exercises will certainly work well with your goal of quicker building of muscles.

Additional tip here that you can try is to have supplements. Be aware that your body needs all the extra nutrients and energy that it can get during and especially after the intense workouts you are doing. Creatine, whey proteins, and carbohydrates should be taken before, while and after the workouts. They will add the needed difference in your goal.

Tip #4. Of course, you need to rest and eventually recover. This is especially more so after the time that your body has developed muscles already. You really have to be sure that you will give your body the needed rest and the recovery period in between your workouts. Some 48 until 72 hours are recommended. This will mean that you are not supposed to have your training for more than 3 times within the week. Continue the workouts only after tour body has really fully recovered.

Tip #5. You need discipline. Having the goal and staying on it should also be done and followed by having discipline. Whoever told you that muscle building is easy is definitely wrong; but it will be worth it if you will stay disciplined and motivated. It is okay to miss a session, don’t fret about it, just make sure that you will stay on the course and you still have the focus to go on and reach your goals.

After these 5 muscle building tips had been laid down, you can use them as the blueprint that you can use in order to have a change lifestyle and physique. One that you are wishing for.

Hal Johnson has been writing articles for nearly 4 years. Come visit his latest website over at which helps people find information on
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