Basic Exercises For Building Muscle Fast
Use These Exercises for Building Muscle Fast
Using free weights and your own body is the best way for building muscle fast. Skip the exercise machines. Here are seven basic exercises that you can do that will bulk you up fast.
1. Pushups- will work your pectorals, your deltoids and your triceps. Do a good pushup keeping your back straight and go all the way down and push straight up fully extending your arms. You can also do a front plank. The front plank is where you brace yourself off the floor with your forearms and elbows. Keep your back and rear end level or flat. Your legs are extended and you are 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. The exercise entails bending down to pick up dead weight off the floor.
4. Bench Press- used for building your power and muscle in the upper body. This exercise allows the person to use heavy weights and develop the 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. A Squat should be done by first breaking at the hips and then sitting back and then down. You don’t want to 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. The best way to perform rowing exercises is to have your back in a bent over position while doing the rowing exercises.
7. Parallel Bar- like a chin up, it is a great method for developing upper body strength. To work your arms you will do dips on the bars.
Limits Times for Training
For building muscle fast you should use weights that are heavy. Limit your workout time to 30-45 minutes and 15-20 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.
Eat and Sleep Right and Find A Partner!
All the training exercises will not benefit you if you don’t have the correct 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.
It is important to get sufficient amounts of sleep, at least 8 to 10 hours a 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.
Be Persistent!
When building muscle fast you must be persistent with your program but don’t become addicted 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!!
