1) The Deadlift
Not many weight training exercises work as many muscle groups and build muscle as fast as the deadlift. The neck, traps, upper, middle, and lower back, glutes, hamstrings, quads, biceps, forearms, and abs are all utilized in the deadlift.
No other exercise is a better test of overall body power. While uninformed people always ask, “how much can you bench,” the question they really should ask is, “how much can you deadlift?”
A deadlift is the most basic exercise anyone can do. Bending down and picking a weight up off the floor is the one weight training exercise that mimics everyday real life situations. » Read more
1. Lift Weights For No More Than Three to Four Days Per Week
Doing so is not only unnecessary but can quickly lead to over-training, especially if you are doing other physical activities such as cardio or playing recreational sports on a regular basis.
2. Limit Your Workouts to 30-45 Minutes and 15-20 Total Sets
If you can’t build muscle and gain strength in that time frame then I’d say you are half assing it. You have to remember that results are greatest when energy levels and mental focus are at their highest. That is during the first 30-45 minutes of your workout. Going beyond that point causes both of these to plummet. » Read more
Pull ups are one of the most effective exercises you can do, and one of the simplest. The only equipment needed to do a pull up is a bar to pull up on.
But just because pull ups are simple, doesn’t mean they’re easy. Many people cannot perform even one pull up. But, if you add this exercise to your strength training routine, you’ll see a significant increase in your strength.
Which Muscles are Worked When Performing a Pull Up?
Pull ups work the major muscles of the back, the upper arms and the shoulders all at once. » Read more
Do you know what it really takes to build big muscles? Do you think it’s as simple as buying a gym membership, training each body once per week, slamming back some protein shakes and trying to eat as much chicken and tuna possible?
Viola, you are big enough to enter a bodybuilding contest. Can you imagine it was that easy to build big muscles? Unfortunately, your monthly gym membership, regular weight training workouts and casual eating habits, isn’t going to cut it.
Here are 3 simple steps to getting big muscles fast :
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It never ceases to amaze me how incredibly misguided the vast majority of the population is in the gym. Everyone is desperate for that wide, powerful and muscular physique, yet very few understand how to properly channel their efforts to get there.
For most aspiring lifters, it’s all about building a huge chest and arms. Week after week they slave away on endless sets of bench presses and barbell curls in search of the rippling muscle gains they want so badly.
Not surprisingly, those gains never appear in any significant form.
While a well developed chest and arms is clearly an important part of any complete physique, the truth is that these muscles only play a small role when compared to a much larger, much more intricate muscle group that most people severely neglect in their training programs. » Read more
If you want to build muscle fast there are a few very important factors you need to be aware of. First of all, if you have less than Herculean genetics you need to be sure to avoid overtraining.
Follow These Key Points For Maximum Muscle Growth:
Don’t do more than 12-15 sets per workout
Don’t train for longer than an hour
Don’t train more than four days per week; three days is even better
Don’t train for more than 8-12 weeks without taking a week off
Don’t train with 90% or above your one rep max for more than three weeks in a row
Those are a few of the easiest ways to avoid overtraining. Heeding that advice will definitely help you build muscle fast. » Read more
As you go about designing your upper body strength training workout routine, one exercise that you need to make sure you’re getting into place is the barbell row. The barbell row is one of the top strength building exercises that you can perform and is going to be ideal for anyone who wants to build up more lean muscle mass tissue.
The barbell row is going to target the back, lats, as well as the biceps, and even work the lower back to a very small degree as it contracts to keep you stabilized.
Let’s go over some of the main things that you’ll want to note about how to correctly perform barbell rows so that you can make sure you’re doing this move correctly. » Read more
The dumbbell pullover is one of the exercises that is often used by more advanced lifters who are looking to target their lat muscles, building a wider back appearance. This movement is definitely not only for advanced exercisers though, so even someone who is just getting started and looking to make a good body transformation can certainly include it in their workout routine.
Let’s take a closer look at what the dumbbell pullover is all about so that you can decide whether this movement is right for you. » Read more
When I first started training, I didn’t know any better so I went to the gym and did all the machine exercises and isolation movements that I saw everyone else doing. I figured these would all lead to fast muscle gain and I would be huge in no time.
My dad knew a steroid-using Italian guy named Tony who owned a gym and competed in several bodybuilding shows. He asked Tony if he could write me a program and Tony obliged.
I was bursting with excitement and thought this would be the difference maker in my training. I met with Tony at his office one day, and in a scene that could have been straight out of an episode of The Sopranos, he interrogated me about my muscle building program. I gave him a piece of paper with my workout on it and he took a long, hard look at it. » Read more
One group of muscles that you must make sure you’re not leaving out of your workout program is the lat muscles.
Lat exercises are going to be great for helping you to develop a higher amount of back thickness, increasing your image of power and muscular strength.
Most people perform bent over rows quite heavily for their back workouts, but sometimes overlook the importance of training the lats.
Let’s give you a quick run-down of the most effective lat exercises that you should be considering as you go about your workout routine. » Read more