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Exercises to Build Muscle Fast
For Each Muscle Group
Every time you pick up a fitness magazine or flip on the television,
there is an advertisement for the latest and greatest strength-training
product or supplement. Crazy looking, swiveling abdominal
chairs promise ripped abs in five minutes a day! But what is
really the best way to build muscle fast?
The truth is that tried-and-true, proven methods of building muscle
fast are the way to go. Sean Nalewanyj, Natural
Bodybuilding Expert & Best-Selling Fitness Author, has broken
down the basics for building muscle fast by muscle group.
He has conveniently outlined the most effective exercises and stresses
that increasing weight when performing basic exercises is the way to
go. You may be surprised to learn that you don’t need a
complex regimen of 25 or more exercises per muscle group to effectively
build muscle fast.
Chest
No complicated machinery needed here: to efficiently and quickly
develop your chest, there is no need to mess around with flye exercises
or cable crossovers. Nalewanyj explains that good old barbell
presses, dumbbell presses and wide-grip dips are the best exercises to
build muscle fast for this muscle group.
Back
If
you have not already been deadlifting, drop what you’re doing and get
yourself a barbell. The next time you are scheduled to work
out your back, Nalewanyj explains that the bent-leg barbell deadlift is
absolutely the most effective exercise to build muscle fast for your
back.
He does acknowledge that it’s not necessarily the most comfortable, but
that it will give you a complete back, neck and even leg and glute
workout with a very simple movement and that you will see amazing
results in a short period of time.
Shoulders
You have two options here for building muscle fast in the shoulders.
The most effective exercises are surprisingly not lateral raises—though
they are a nice complement to any shoulder regimen. No, the
most effective shoulder exercises are military and overhead presses,
either standing or seated.
You’ll want to perform military presses with a barbell and overhead
presses with dumbbells, and be sure to complete these sets before
adding any lateral or front raises to ensure the best results in the
shoulders.
Biceps / Triceps
What? Biceps curls are not the best way to build your biceps?
That’s correct. While biceps curls should be integrated into
any muscle building routine, the most effective biceps exercises to
build muscle fast are actually chin-ups, rows and pull-downs.
Be careful not to overtrain your biceps with too many direct biceps
curls and exercises or this may actually slow down your progress.
The same theory applies to triceps as well. While triceps extensions
and kickbacks are a great component to your routine, compound chest
presses or overhead presses are more effective and stimulate the muscle
more than an isolated kickback, resulting in greater gains more quickly.
Abs
Those fad devices shown on late night television will NOT get you the
six-pack you desire, because you cannot spot-reduce or spot-tone a
single muscle. Repeat: you cannot spot reduce! So,
stop right there if you think doing endless crunches and sit-ups are
going to get you the flat, washboard abs of your dreams.
The only way to get those defined and sculpted abs is to combine
strength training with decreased body fat. Whether you choose
to reduce body fat through diet, cardio, strength training or all of
the above, you must reduce overall body fat percentage to see the
abdominals. Doing a few sets of abdominal work can help you
strengthen those muscles, so these should not be completely eliminated.
Quadriceps
Squat, squat, and squat some more. A barbell squat is the
most effective way to build muscle fast in your quads, and you’ll also
see benefits in your back, hamstrings, glutes and upper body.
If you are just starting out, try your barbell squats in a Smith
machine for added safety.
Hamstrings
Leg curls are not the best way to build hamstring strength.
The best way to build muscle fast in your hamstrings is through a
straight leg deadlift using either a barbell or a dumbbell.
Not only will you see remarkable muscle gain in your hamstrings, you’ll
see benefits in your upper and lower back as well.
Calves
The principle of working your calves to fatigue applies here.
To build muscle fast in your calves, forget about doing multiple sets
with moderate weight. This may take a few tries, but increase your
weight load until you can only do 8-12 reps before you
fatigue.
Go slowly, concentrate on activating the muscle and use full range of
motion, and make sure you absolutely cannot do one more rep after 11 or
12.
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Chris Alexander is the publisher of http://www.totalfitnessreport.com.
TotalFitnessReport.com is a website that helps users research popular programs
for building muscle by providing unbiased facts and user
experiences.
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