The workouts that do the best job of building muscle all have the same things as a common thread. Those things are really simple, but if you don’t know what they are or how to do them, you get rewarded by endless sessions at the gym where you work hard and don’t make the progress you want. This is the same for both men and women.
What does it take for you to build and maintain big muscles? It probably won’t come as a surprise to you that it’s not just about going to the gym, following a workout plan a few times a week and drinking protein shakes.
Wouldn’t it be great if it were that simple? Then it would be like magic and ta da! The next thing you know you are in good enough shape to compete in a bodybuilding contest. Too bad going to the gym for regular weight training and casual eating habits don’t get the results you want. But real help is out there and it’s headed your way!
Here are just two easy steps that will help you build muscle fast:
Step 1: You need to concentrate on squats and deadlifts. Serious bodybuilders and powerlifters have always known deadlifts and squats are some of the best exercises for you to perform to get power and build muscle mass. That’s why they are two of the exercises known as the “Big Three.” But you don’t have to be a powerlifter to benefit from them. As a matter of fact, they’re just as important to your workout.
Look at it this way: Just these two exercises alone will work about 75% of your muscles, and that includes your core, your hamstrings, glutes, calves, shoulders, arms, and your back. You name the muscle and between the two of them they pretty much give it a great workout.
These exercises are hard to do and, in large part because of that, your body responds to them by releasing a larger volume of your natural growth hormones than it does when you perform other exercises. What that means to you is that you are rewarded for that hard work with bigger muscles, not just in the ones specifically worked with the deadlifts and squat, but all over the rest of your body. Going a step further, you are stronger in all your other lifts and this results in a more muscular you! Because of this, squats and deadlifts are even more important if you happen to be one of the many people who find it tough to gain muscle.
Step 2: Compound exercises are crucial to the results you want. Does a bench press or cable cross over isolate more muscle fibers? Lateral raise or military press? Chin up or bicep curl? Triceps kickback or dip? Compound lifts are not up for debate; they are mandatory if you want to get big muscles. Focus on squats, leg presses, dead lifts, bench presses, barbell rows, pull ups, chin ups, overhead presses, and dips.
And stop concentrating on curls. If you try to concentrate on building those puny muscles in your arms and calves, then that’s exactly what you’ll get — puny muscles! Look at it this way: Our biceps comprise around 3% of our total muscle mass, so doesn’t it make sense to only spend about 3% of our workout on them? Someone who dead lifts a lot can probably curl some decent weight, but if you concentrate on curls all the time, it’s not a given you can pick any significant weight up off the floor. How many times in your life do you have to curl something unless you’re in the gym? Never. But you probably pick stuff up. A lot.
Your first-class ticket to getting big fast is the “big” lifts that work the big muscles and move more than one joint. Almost as important, they will get you the results you want while getting you out of the gym faster! Now, repeat after me: Get in, get on with it, get gone!
If you want to get lean and build muscle, it’s important to have all the latest information on building muscle and losing fat available to you.