So, here are 3 critical tips that you can utilized to start building muscle mass quicker and easier.
1. Ensure that 95% of the exercises you perform regularly in the gym are big multi-joint compound exercises. It does not matter if your objective is fat loss or building muscle... big multi-joint exercises must comprise 95% of the exercises you do in your workouts if you intend to get lean, ripped, and powerful.
It is simplest to think of it regarding the major movement patterns like these (focus 95% of your workouts on these):
* upper horizontal press (bench press, pushups, dips),
* upper body horizontal rows (1-arm dumbbell rows, seated cable rows & bent over barbell rows),
* upper vertical pull (lat pulldowns, pullups, chinups),
* top part vertical press (overhead dumbbell and barbell presses, barbell or kettlebell clean & presses)
* lower body squatting workouts (front squats, back squats, overhead squats, bodyweight squats, etc)
* lower body deadlifting workouts (regular deadlifts, sumo deadlifts, Romanian deadlifts)
* lower body single leg workouts (lunges, step-ups, jump lunges, etc)
* stomach and core exercises (these are significant, but still are second priority after all of the main upper body and lower body multi-joint workouts... your abs and core will be worked from most major multi-joint exercises anyhow)
The other five per cent of your exercises can concentrate on single joint exercises (isolation exercises) like bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral raises, pec flyes, etc, etc. However, these exercises are just accessory exercises to do after the major focus has been the multi-joint drills.
2. Train hard and intensely three-4 days/week for 45-60 minutes per weight training exercise. Keep your workouts to no longer than 1 hour as training a lot of beyond this point can trigger extra catabolism. You want to stay anabolic, but you still need to train your body hard and intensely sufficient to trigger muscle enlargement.
Try a super-set kind of workout program to maximize the intensity that you can train. Some favorite combinations are opposing upper and lower body movement patterns that do not interfere with one another, like squats including pullups as a superset, or bench press coupled with deadlifts as a superset.
Don't underestimate the effectiveness of these sorts of upper/lower body supersets done with heavy weights and a high intensity for building muscle mass.
These are mainstays of nearly any effective workout program -- caloric intake can simply be adjusted whether your target is fat burning or gaining muscle mass.
three. Eat clean with quality whole food staffs... REAL foods rather than highly processed over-hyped supplement powders and bars.
The quality of protein (and additional nutrition from vitamins, minerals, and antioxidants) are best assimilated by the body from real whole food like eggs, meats, dairy (preferably raw), fruits, vegetables, nuts, seeds, etc. rather than from processed protein powders, chemical-laden bars, and meal replacements.
Forget about the hyped up workouts in the muscle magazines that only work for pro bodybuilders or people on steroids. Forget concerning the over-hyped supplement "stacks" that pay the bills for almost each muscle mag... Instead, make these instructions in this article part of your lifestyle, and you'll see muscle gains and a leaner, ripped body like you've never seen before!
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