5 Best Exercises For Building Muscle Fast That Everyone Must Know
Building muscle fast.
Many gym enthusiasts dream of building muscle fast!
You must know the correct balance of mass-building exercises coupled with adequate volume and strength boosting techniques.
Did you know that you can speed up your goals to gain lean muscle?
Gaining 10 pounds of muscle in just one month is a realistic goal if you master these best exercises to build muscles fast!
Let’s Get Started - What Are Your Muscle Building Goals?
We all have different goals when it comes to building muscle fast. How much muscle do you want to pack on and how much time and effort are you willing to put in?
Building fast muscle means indulging in vigorous compound muscle building exercises. What you need is heavier than normal, but it’s worth it.
Take A Day Off: It’s Important
In your weekly exercise plan, take at least a day off after two or three days of vigorous training.
Take 30-90 seconds rest periods in between your exercise sets.
This encourages a quick release of muscle building hormones and also ensures that you truly fatigue your muscles.
Move to a more excessive volume approach until you reach your peak performance.
Also, make sure that you get enough sleep to give your muscles time for recovery.
Muscle soreness can become a mind game, don’t let it stop you!
Consider These Aspects When Choosing The Best Exercises For Building Muscle Fast
Lack of motivation is a major stumbling block to muscle gain.
Nothing is more frustrating than a daily visit to the gym and failing to see any results.
Instead of giving up, why don’t you change your entire approach for building muscle fast?
Could be that you gave it your all doing vigorous exercises, yet you may have messed on your nutrition part?
You have time constraints which is another challenge.
Before you schedule your exercise plan, look at your daily work schedule and find out the amount of time you have for physical workouts.
Another thing to consider is whether you’ll be working out at the gym or doing home workouts.
Some of the exercises to build muscle we find at the gym requires expensive gym equipment, so keep that in mind if you are planning to build a home gym.
Can I Tell You Something About Your Training Volume?
Before I introduce the top 5 best exercises for building muscle fast, I will encourage you to increase your training volume this time round.
Could be this is where you failed previously.
Training volume is basically the number of reps multiplied by the number of sets and it’s a major determiner of muscle growth.
The recommended exercise plan is to perform 2 to 3 exercises per body part, 10 sets of 10 reps. Unless otherwise noted.
This is called the 10 X 10 principle and every GREAT bodybuilder used it before including Arnold and Sergio.
The question that most people ask is, “What percent of my 1 rep max” should be used for the 10 X 10? As a natural bodybuilder with over 25 yrs experience, I would do between 70 and 75 percent. Everyone is different.
Resting periods of 1 minute between sets. Add this to your training program and watch your muscle size, tone and muscle endurance explode!
Building Muscle Fast? Think About These Exercises – They Work!!!
Are you this skinny guy or gal – you want to learn how to build muscle fast?
Of course, you also want to boost your self-esteem!
Let’s get started and see what’s best for you – pack on some extra pounds fast.
You may want to add some muscle building supplements.
You can read more about these best supplements to build muscle fast by visiting our CrazyBulk Reviews page.
To make weight training a fast achievable thing to do, let’s make it a routine program.
For beginners in weight training, you need to take quick but gradual steps to help your body gain lean muscle the healthy way.
Intermediate weight lifters may want to break past a plateau or simply add more muscle size and muscle endurance.
Patience pays a major role in muscle building. You can’t wake up one day and expect to see your muscles growing fast the following day.
You must be patient as you work your way up to achieve your dream muscles!
So, if you are intentional about cultivating muscle mass, these exercises should be included in your training routine.
There are two phases of weight lifting. The concentric and the eccentric phase (hard and easy phase).
In order to get the most out of your weight lifting exercises, focus on the eccentric (easy) phase.
Put more eccentric effort into your workout!
You either integrate eccentric-only variations or slow down the eccentric effort in your routine workouts.
According to Physiology, muscles are far stronger moving eccentrically compared to moving them concentrically.
A good example of an eccentric action is squats. When you lower into a squat (eccentric) returning to standing (concentric).
This is how you make your squats eccentric-only; lower to the floor and let the exercise end there.
If you want to do both phases, just simply take a 5 count getting to the sitting position and stand up in 2!
The deadlift exercise puts a key focus on the steely sinews of the back. These muscles are much more resilient to training and growth.
In most cases you realize that your forearms get fatigued before your back.
The best thing to do in this case is to get a good set of lifting wraps or hooks that will lead to full back exhaustion.
Immediately after you load a comfortable weight on the bar, make sure you keep your feet shoulder-width apart and your toes should point forward.
A deadlift is a dangerous exercise and so you should learn how to do a deadlift safely.
3. Barbell Exercises
4. Bench Press Exercises
Do a 10×10 set of DB bench press exercise and take a minute rest in between each set.
Do another 10×10 set of BB bench presses with a minute rest and finalize that with machine cable flys doing a 10×10 set then resting for a minute.
5. Pull Ups
Add pull-ups in your muscle building workout routine for your upper body.
Do 3 sets of 6-8 reps and then take 2-3 minutes rest in between sets.
You can continue with a barbell shoulder press, seated cable rows, dumbbell bench press, dumbbell flys and barbell curls and scull crushers with 1-2 minutes in between sets.
Key Notes To Building Muscle Fast
Muscle building routine exercises are suitable for both men and women regardless of their age.
To get the most out of your routine workouts, cultivate a life balance and ensure that you build muscle the healthy way.
Make sure to read our reviews on body building supplement stacks.
Together, with the above muscle bulding workouts should help you in your quest in building muscle fast!