If you want to build muscle fast to look better this summer, don’t imitate a pro bodybuilder’s exercise program. Pro bodybuilders have years of experience and have built a solid foundation, so their workout program of 5 to 6 times of isolated weight training is designed for their developed frames. If you want to gain muscle fast, the safest and fastest way is to build strength first. Here are some pointers to get you started:
Lift Free Weights – Start with relatively low weight, especially if your just starting out, and lift free weights over machines. Lifting free weights will help you develop the supportive muscles and tendons around your joints and larger muscles. This is key for strength and muscle development. Free weights also have a more natural motion, whereas machines lock you in to a fixed motion that over time can irritate joints and muscle. With free weights, you also have more variation with your lifting program.
Start with Compound Exercises – To build a strong foundation, start with compound exercises that work a number of areas at one time. These exercises include squats, deadlifts, pull-ups, bench press, dips, barbell rows, etc. You can move to isolated exercises that work on a single muscle once a strong foundation is built. Exercises that cover a number of muscle groups will give you amazing strength and very natural muscle build.
Work The Whole Body - So many people who work out have favorite areas they like to focus on. How many times have you seen someone with disproportionate arms or chest compared to the rest of their body? Or people with upper bodies that are way bigger then their lower bodies? This kind of working out is a waist of time. Try to balance your workouts as much as possible, and especially include legs. Many pro’s will tell you, how important squats are for their workout. Sqauts and deadlifts work very important muscle groups and will help you gain big muscle fast.
Diet and Rest – Obviously diet is a big part to the workout, as it is the fuel you need to lift and the building blocks for your new muscle. Try to eat wholes foods as much as possible. Lots of fruit and vegetables, poultry and fish, brown rice and oats. And get lots of rest. More rest then usual if your working out three to four times per week. Take naps and get 8-10 hours per night.
If your serious about gaining muscle, gain strength first. Try to learn more about the proper workout diet and supplements that will help you optimize your gain.
