The Best Ten Weight Training Exercises For Building Muscle.
by Malehealth Guru on Mar.19, 2010, under Muscle building
By Jason Ferruggia
Build Muscle.
1) 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. Most people will rarely find themselves on their back needing to push a heavyweight off their chest but everyone has to bend down and pick things up. If you could only do one exercise to build muscle this would be the one to do.
2) Squat- The squat has been known for years as the “king of all muscle building exercises” and for good reason. I’m not talking about sissy boy half squats either; I’m talking about real below parallel, full squats. If you don’t at least break parallel it’s not a squat. Like deadlifts, squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone. This is great for building muscle fast. The squat is probably the most revered exercise among serious lifters and the power rack is considered our sacred ground. If you ever want to develop any kind of real lower body strength and build muscle fast, you have no choice but to squat.
3) Chin up- Not many exercises will build muscle in the upper body like chin ups. Known as the upper body squat, chins stimulate nearly every muscle from the traps down to the abdominals. Any exercise that allows you to move your body through space as opposed to moving a weight or fixed implement around you has a much higher degree of neuromuscular activation, and therefore a much greater potential to elicit gains in size and strength. Look at the development of male gymnasts and you will see for yourself what years of chin ups and dips can do for the upper body. If you want to build muscle fast, be sure to include chin ups in your weight training program.
4) Parallel Bar Dip- A close second to chin ups as one of the best upper body exercises for building muscle fast, and for all the same reasons. If you want big arms you had better include dips in your training program. No other weight training exercise will add slabs of muscle to the triceps as effectively as dips. A huge chest and enormous pair of front delts are also a pleasant side effect that comes with regularly performing this outstanding muscle building exercise.
5) Hang Clean & Push Press- A total body muscle building exercise which hits the calves, hamstrings, glutes, quads, lower and upper back, traps, shoulders, biceps, triceps, and forearms. Although it is, by definition, an Olympic lift, it can be done in more of a strict manner to really target the traps, upper back, and shoulders. When done in this manner, it is not performed solely with the intention of developing explosive speed like most Olympic lifts are performed. Doing the clean and push press in this manner is a form of power bodybuilding and will really blow up the traps and shoulders. If you could only pick one weight training exercise for building muscle, this might be the one. It’s a shame you don’t see this in more bodybuilding programs.
6) Bench Press- This is one of the three powerlifting exercises and along with Military Presses, is the greatest of all pressing movements for building muscle in the upper body. When looking at the effectiveness of an exercise, the questions to be asked are what will allow the lifter to use the most weight and what exercise involves the most muscle mass. The bench press meets both of these prerequisites and besides being incredibly effective as a muscle building exercise, it is one of the best measures of upper body power.
7) Military Press- Also known as the front press, this was once considered the number one measure of upper body power and was the premier muscle building exercise for the upper body. In the old days of strength training most people didn’t even do bench presses; every weight training exercise was done standing up. Bench pressing was looked down upon as a show lift and real men only did overhead presses to build muscle. Bench pressing took over with the development of powerlifting and bodybuilding and the military press took a back seat. It is still however, a great measure of upper body power and should be done by anyone interested in building an impressive set of shoulders and building overall muscle mass throughout the upper body. Even though some uninformed doctors will have you believe that overhead pressing can be dangerous, old time strong men argue that there would not be as many shoulder injuries as there are today if the military press had remained the upper body weight training exercise of choice. Equally effective variations of the military press include the push press, push jerk and split jerk.
Bent Over Rows- When it comes to building muscle in the upper back and lats, bent over rows are hard to beat. This weight training exercise can be performed many different ways; palms up, palms down, wide grip, close grip, to the abdomen, to the sternum, with an ez bar or with a straight bar. However you do them, nothing will develop thickness in the back like rows will, and anyone who has been involved with bodybuilding for a while will tell you there is nothing more impressive than a well developed back, muscular back.
9) Good Mornings- Although they are a rarely performed weight training exercise by a large majority of bodybuilders, good mornings remain one of the staples of a good size and strength gaining program. Powerlifters seem to be the only ones who know about the muscle building properties of this outstanding exercise. The reason this muscle building exercise is often avoided is that good mornings are brutally hard work. But that hard work brings huge rewards. Good mornings will build muscle fast and pack tons of size on your lower back, glutes, and hamstrings. They are also one of the best weight training exercises to help improve your squat and deadlift, which is the main reason they are a mainstay in powerlifting.
10) Pushup- Yes, you read that right, I said pushups are one of the best weight training exercises to build muscle fast. For a beginner pushups are the absolute best muscle building exercise to do for the pecs, delts, and triceps. However, as you make progress and get stronger pushups become too easy and are usually forgotten about. That is a huge mistake. There are several varieties of pushups that can be used by intermediate and advanced lifters such as elevated pushups on pushup handles, dumbbells, or chairs. Pushups can also be done on gymnastic rings hanging from chains and suspended a foot or so above the ground to make them even more challenging. When either of these versions of this awesome muscle building exercise becomes too easy you can have a partner hold weight on your back, use a weighted vest or even drape heavy chains across your back. If you are looking for more variety, Hindu pushups are another great version of this exercise and can sometimes humble even the strongest of men.
So there you have it, the best weight training exercises for building muscle fast. All the food and supplements and drugs in the world are worthless if you train like a Nancy boy. Machines and isolation movements are as effective as running on a treadmill when it comes to getting big and strong. Stick with the weight training exercises above; make them a staple in your training, and start saving up for a new wardrobe. Its time to build muscle fast!
Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit Build Muscle.
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Building Muscle Fast – Sure Fire Tips To A More Effective Workout
by Malehealth Guru on Mar.17, 2010, under Muscle building
Building muscle fast isn’t an easy task. It takes Perseverance and a lot of sweat. Many will reach a point where, usually when they are first starting out, where they do not notice there body changing very much after everything they have done.
This is normal and the trick is to just keep going because you will see those results in no time. Just like the famous saying, winners never quit, quitters never win. Do not give up, just think about how great you’re going to look after a few months of it all.
You can build a lot of muscles within a short amount of time, but only if you do it right.
By following these tips, you can increase each of your workouts effectiveness and you will be building muscle fast.
1) The first tip is a big tip. Your workout routine needs to be well planned. Just performing a bunch of different exercises randomly won’t cut it. You need to be sure you break up your workouts correctly. Following a schedule workout program is best.
Your exercises must not repeat often. You never want to give your muscles a break by repeating the same exercise within a couple weeks of each other. It’s best to have a wide variety of exercises to make sure you do not repeat often.
2) The second tip to making your workouts more effective is increase your timing on each rep. Many seem to believe, the faster you can do a rep, the better. Well, this is actually completely wrong. I general rule many go by is 2 seconds on the positive, 1 second holding, 3 seconds on the negative.
For example, when you are performing let’s say a pull up. Your going to pull yourself up for 2 seconds, hold at the top for 1 second and take 3 seconds to descend back to the starting position. This will increase tension, causing your muscles to work much harder.
You’ll notice a big difference in how many repetitions you can do using this rule. Hint: It’s going to be less.
3) The third tip to making a workout more effective workout is never to mix cardio and strength training exercises. It’s best to schedule these on different days of each other. In fact, if you are just trying to build muscle and not really much fat, then keep your cardio to a minimum.
For those building muscle fast, limit your cardio also, because building muscle fast doesn’t include cardio. It’s best to stick with just strength training at first until you get the amount of muscle you want, then add cardio into the mix.
To recap these build muscle fast tips to a more effective workout, you want to have a properly schedule workout routine with a variety of workouts, you want to slow down your reps, and limit your cardio.
However, to be sure you follow these tips properly for the best results, it’s recommend to follow a program for building muscle fast, so you know exactly what to do. Pro Athlete Trainer, Jeff Cavaliere, has created Athlean-X, which is the exact program he uses with his clients. To find out more, read my Athlean X Review.
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Building Muscle Fast – 10 Tips To Increase Muscle Growth
by Malehealth Guru on Mar.08, 2010, under Muscle building
For some people it looks like constructing muscle fast is very easily, but for others it seems almost impossible. There are various factors which determine how lengthy and how much muscle you’ll gain.
Listed below are 10 tricks to build muscle fast. By following these, your workouts will likely be way more efficient and you will achieve your goals.
Tip #1 – Never Give Up – Winners never give up and quitters never win. It’s so simple as that. Should you give up on working out, you are not going to be building muscle quick are you?
Tip #2 – Be Consistent – This is likely one of the most essential tips to constructing muscle fast. You have to stick with your diet plan and exercise routine. DO not think that understanding here and there may be going to do the trick. It is simply going to be a waste of time.
Tip #3 – Your Ipod might be on Repeat, but not your exercises. TO be certain that your muscles do not get used to the same train each workout, study a variety of workout routines to keep your muscles working there hardest.
Tip #four – Sleep is Good. Make sure you sleep for about eight hours an evening, since your muscle groups do most of their growing and repairs if you find yourself sleeping.
Tip #5 – Comply with a Effectively Balanced Diet. With a purpose to build muscle rapidly, you’ll need to be eating plenty of protein each day. Follow the forty-40-20 rule, which implies 40% of your each day intake is protein, 40% is carbohydrates and 20% is wholesome fat (not processed fat).
Tip #6 – Eat 6 meals a day. To keep your metabolism up, make sure to eat 6 smaller meals a day, instead of 3 massive meals. A meal each 2 1/2 to three hours is best.
Tip #7 – Drink Loads of Water – Drinking plenty of water will be sure your physique and muscular tissues stay hydrated. Muscle mass, that are dehydrated will take longer to repair. Water additionally helps take away toxins from our body.
Tip #eight – Eat more calories than you burn – With a purpose to construct muscle, you could consume more energy than you burn. By consuming 6 meals a day, it will permit you to devour extra calories than when consuming three meals because your physique can only use a portion of the calories from each meal. With big meals, your physique does not deplete all the calories, so they are stored as fat.
Nevertheless, you never wish to consume “empty energy” these are energy from junk food. Meals high in energy, however low in nutrients. You want to get your calories from protein, high fiber carbs, and healthy fats.
Tip #9 – Your daily portions of greens and recent fruits are nonetheless important. Vegetables and recent fruit is examples of carbohydrates which are excessive in fiber. These are not only good to your body, but they’ll help you to remain feeling full longer, so that you do no overeat.
Tip #10 – Do not combine cardio and weight coaching – Hold your cardio and weight training of separate days because not only are you doing to much, but cardio will truly decrease your muscle growth. If you are extra focus on building muscle fast and not burning fats, then preserve your cardio to a minimum. After you have gained the muscle you want, then you can add more cardio to burn the leftover fat for a more sculpted body.
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