Three Important Ways to Build Muscles

Muscle building can be just your worst nightmare. It may sound fun but can actually mean to work hard with workout schedules, not to mention that some folks have even tried supplements.

Many folks have struggled for years to achieve significant amount of muscle mass. But with those years of rigorous training, there are small and big things that should be done that can maximize your efforts even for beginners. These are three most important steps you must take in order to make it all happen, effectively.

Be certain that all of the exercises you are doing on regular basis are compound exercises. Your goal, may it be for losing weight or to build muscles, compound multi-joint exercises should comprise at least 95% of your routine of workouts. That is if you want to get lean and ripped body. Sounds vague? It’s actually easy, think of complex exercise which lets you move more muscles and joints. Take a look at this list:

• bench press, pushups, dips
• 1-arm dumbbell rows, seated cable rows, bent over barbell rows lat pulldowns, pullups, chinups
• overhead dumbbell and barbell presses, barbell or kettlebell clean & presses
• 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)
• abdominal and core exercises (these are important, but still are 2nd priority after all of the major upper body and lower body multi-joint movements... your abs and core will be worked from most major multi-joint exercises anyway)

Thinking about the rest of your time? The remaining part of your routine can focus isolation exercises such as bicep curls and tricep press. But these exercises should be just a support exercise after you’ve done multi-joint exercises.

Workout to your limits with intensity of 3-4 times each week for about 45-60 minutes per weight training. See to it that you’re working out no longer that 60 minutes as longer than this your body will have excess metabolism which could burn not just fats but also muscles. But always train to your limits as it will trigger muscle growth.

Do some super-sets. These are not just ordinary sets or routines but a combination of exercises, doing your upper and lower body. You may do pull-ups coupled squats. This can trigger even more muscles group in one shot thus maximizing you efforts. Never underestimate its effectiveness, you’ll be surprised by its results.

These are literally the basics of any effective workouts-your caloric intake can be adjusted later whether  your simply burning fat or wanted to gain muscles.

Take in clean food which are high quality real foods instead of processed supplements.

Protein quality form your food is essential for your muscles. And proteins are best assimilated into the body if it came from real whole foods like meats, eggs, dairy, veggies nuts and seeds. And of course stay away from chemical-packed energy bars and other types of meal replacements.

Focus on these facts, stay away from new hyped workouts. In the end it would still boil down to the basics. Never get involved with steroids, real winners do it gradually and effectively. Forget about supplements that could cost you a fortune to gain their “promise”. Whether you want to simply lose fats or build muscles, the better way is to work it out tough.