Best Way To Build Muscle

Posts Tagged ‘build muscle fastest’

There are hundreds of different exercises you can do with free weights and resistance machines or with just your body weight to build muscle mass. You should include mainly multi-joint compound exercises in your workout as they build muscle fastest. The time proven and most effective are: shoulder presses, bench press, pull ups, dead lifts, squats and rows.

Whilst they are very effective your body needs to be constantly challenged in new and different ways if your goal is building lean muscle mass. For some reason theses following exercises are often overlooked which is surprising as they are real mass builders. For variety try and include them in your routine from time to time. Variety provides new stimulus for your muscles to grow and prevents you from getting bored.

why not try using a jump rope and skipping, running on the beach or donkey raises for stimulating muscle growth. making use of ajump rope for skipping and also running on a sandy place bear foot will place great pressure on your calves to grow. because the muscles in your calves are normally made use of in activities that are largely endurance based such as walking they often grow more when stimulated using higher rep ranges. donkey raises involves placing your feet on the edge of a block of wood, weights disc or step bending over at the waist to 90 degrees and resting your hands on a solid surface for support. have a training buddy jump on to your back so that you can pump your calve muscles up and down shifting two lots of body weight. This exercise makes you use muscles surrounding the calves as stabilisers too making it more difficult than using a machine to train them.

When was the last time you hit your chest muscles with dips? The entire chest region and triceps can be hit by doing dips. Many older gyms have installed parallel bars for when this exercise was really popular in the past. Different grips can be experimented with as they often form a v shape. This allows you to really target various areas of the chest muscle and triceps effectively.

Try hitting your hamstrings with stiff legged deadlifts. This hamstring exercise is awesome yet seldom seen. Simply do deadlifts but you legs have to remain straight throughout meaning you bend at the waist and keep a straight back to lift the barbell or dumbbell. Warning these can make you very sore and also on lifting the weight keep it close in to your legs for good control.

Want big arms, try hammer curls! These are the same as regular dumb bell curls only you keep the palm of your hand facing in towards the body throughout. This places great stress on the inner bicep muscle that gives it thickness and size throughout called the brachialis muscle whilst also still developing the main bicep too. Stand with your back straight and flat against the corner of a wall to prevent yourself from using moment to assist the movement for a real burn.

When was the last time you noticed anyone hitting their quads with lunges in the weights room? These are particularly good for giving your quads mass and shape. With a dumb bell in either hand take a large stride straight forwards and then bend both knees down to approximately 90 degress, return to the start position and do the same again on the other leg. A great alternative to squats.

For creating muscle definition and for a superb aerobic workout why not try boxing padwork it is very effective for the hitting the entire upper body or do uphill sprints to shred your leg muscles or even get on an exercise bike for uphill intervals immediately following a leg workout. That is a real killer!

with those group of classic exercises in your thoughts change your routine around a bit to build more lean muscle mass.

A typical dilemma for any active sportsmen who lifts weights and wants to gain muscle mass is that they know there goal to build muscle up conflicts with the fact that they do a lot of cardio-vascular work. How can someone like this build muscle fastest whilst still doing cardio, indeed is it even possible?

Quite often it is suggested that in order to build muscles fastest you have to keep cardio training down to as limited an amount as possible. This is said because cardio workouts do two main things that work against muscle building, they are: 1) use up a lot of calories 2) increase the speed of your metabolism. Both of these two things contribute to the same problem, namely, not getting enough calories on board. How many calories ought I to be eating is therefore the next natural question?

Well, to keep at the same weight every day you would be required to consume enough calories to cover the energy usage of your body as if it were resting (basal metabolic rate), then eat enough extra calories to provide energy for your workouts. If you want to add muscle mass on top of this then you have to add an extra 500 calories every day.

Is there a way to figure out this total?

Yes, certainly one method of doing so is by using the Katch-McArdle formula (BMR based on lean body weight). Here it is:

Men: BMR = 66 + (13.7 X wght in kg) + (5 X hght in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wght in kgs) + (1.8 X ht in cm) – (4.7 X age in years)

Once you have gotten this figure you should then multiply it by one of the following to allow for your daily activity levels:

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active equals BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (sports 3-5 days/wk/moderate exercise)
Very active equals BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active equals BMR X 1.{9 (hard daily exercise/sports & physical job or 2X day training, i}.e marathon, contest etc

So, should you be doing cardio and weights frequently then you should multiply this by at least 1.725. This will give you the figure that will cover your daily energy needs. This total then needs to changed according to your specific goals. Presuming it is muscle building, you would need to add at least a further 500 calories per day.

So, for arguments sake lets say the number you figure out is 3000 calories then that would mean 6 meals everyday which each contain 500 calories. Each meal would then be made up of 62 grams of carbohydrate, 37 grams of protein and 11 grams of fat. This is because 1 gram of carbohydrate or protein is 4 calories and one calorie of fat equals 9 calories.

Correct muscle building nutrition and working out your calorie needs like this is what is going to ensure you build muscles fastest, not any miracle new exercise!