Three Easy Steps For Fast Muscle Growth

What does it really take to build muscle mass? Are you under the impression that it's as simple as just buying a membership to your local gym, perhaps training your body once a week, taking some protein shakes and trying to eat as much chicken and tuna possible? Oh boy, if that's the case, you really are in trouble. Can you imagine if it really was that easy to build muscle? Wow, wouldn't all our lives be easier. But the fact is unfortunately, that isn't going to do you any good whatsoever. Below are five simple steps to getting muscles.

Two Of The Big 3

Squats and Dead lifts are known as two of the big three exercises that are responsible for power and building mass muscle. These two exercises alone, work out about 75% of your entire musculature.

Squats and dead lifts force your body to release growth hormones, which in turn result in a bigger muscle growth. This can then spillover in strength gains for all your other lifts, which then translates into a more muscular you. Squats and dead lifts are critical for the hard gainer because of the hormonal spikes affecting the entire body.

The Importance Of Compound Exercises

Briefly, if you ever hope to get big muscles, than compound lifts are not really optional. YOU have to do these exercises...period! Squats, leg presses, bench presses, barbell rows, chin ups, over head presses, to name a few. These exercises are much more important and beneficial to your muscle gains then any fancy piece of equipment in the gym.

Rest Periods For Maximum Muscle Growth

Have you been in the gym and saw some guy time his recovery with a stop watch? Believe it or not, but stop watches are important and are not just for endurance athletes, but should be used by every person serious about building muscle.

Here's a basic example, if you plan to train for maximum strength which, let's say requires at least 3-5 minutes rest between sets, and you are only taking 2 minutes, you are not truly giving your nervous system an honest workout. Now if you are training for muscle size which usually requires a shorter 30-90 second recovery period, but can't take your eyes off the stunning girl that just walked by, you are not giving your metabolic system an honest workout.

Lastly, another example of the importance of timing your rest periods correctly. Let's say that during last weeks session, you bench pressed around 125 pounds for four sets of ten, and this week you bench pressed 135 pounds for four sets of ten. Assuming that the period of rest was identical for both workouts, this would be an amazing improvement. However, if you took an extra minute or two between each set on the recent workout. This would mean that you did not actually become any stronger, you just had a longer rest period.

And Finally

You should now have a better idea that building muscle is not as easy as just showing up at the gym once a week, and occasionally taking a few protein shakes. Try these simple steps and you should start to build new muscle all over your body.