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Three Critical Suggestions To Develop Muscle Faster - Get Lean And Ripped
Let's face it... building muscle mass is not the simplest thing to achieve even despite ordinary hard workout schedules and trying every kind of workout and supplement.
So, here are three critical tips that you can use to start building muscle mass faster and easier.
1. Ensure that 95% of the exercises you perform regular basis in the gym are big multi-joint compound exercises. It does not matter if your goal is fat loss or building muscle... big multi-joint exercises must comprise 95% of the exercises you do in your workouts if you wish to get lean, ripped, and powerful.
It is easiest to think of it in terms of the major movement patterns like these (focus 95% of your workouts on these):
* top part 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 & barbell presses, barbell or kettlebell clean & presses)
* lower body squatting workouts (front squats, back squats, overhead squats, bodyweight squats, etc)
* lower body deadlifting movements (regular deadlifts, sumo deadlifts, Romanian deadlifts)
* lower body single leg movements (lunges, step-ups, jump lunges, etc)
* stomach and core exercises (they are important, but still are second priority after all of the major upper body and lower body multi-joint workouts... your abs and core will be worked from most of the major multi-joint exercises anyhow)
The other 5% of your exercises can focus on single joint exercises (isolation exercises) like bicep curls, tricep presses, calf presses, shoulder shrugs, shoulder lateral rises, pec flyes, etc, etc. However, these exercises are just accessory exercises to do after the main focus has been the multi-joint drills.
2. Train hard and intensely three-four days/week for 45-60 minutes per weight training exercise. Keep your workouts to no longer than 60 minutes as training too much beyond this point can trigger extra catabolism. You would like to stay anabolic, but you still need to train your body hard and intensely sufficient to trigger muscle growth.
Try a super-set type of workout program to maximize the intensity that you can train. Many favorite combinations are opposing upper and lower body movement patterns that do not interfere with each other, such as squats including pullups like a superset, or bench press coupled with deadlifts as a superset.
Don't underestimate the effectiveness of these varieties 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 just be adjusted whether your target is fat burning or gaining muscle mass.
3. Eat clean with quality whole foods... REAL foods rather than highly processed over-hyped supplement powders and bars.
The quality of protein (and extra 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 food replacements.
Forget about the hyped up workouts in the muscle magazines that only work for pro bodybuilders or people on steroids. Forget about the over-hyped supplement "stacks" that pay the bills for almost every muscle mag... Instead, make these instructions in this article part of your lifestyle, and you will see muscle gains and a leaner, ripped body like you've never seen before!
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