Muscle Building : Excellent Ways to Build Muscle
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By: Brad Morgan
Date Submitted: 2009-10-01 18:00:49 - Article Views: 56
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When you are trying to build muscle, some exercises are better than others. They can help you maximize the effects of each and every workout.
What are the best ways to build muscle and keep it on?
1. Super sets work complementary muscles one right after the other.
To get the best results from your workout, make them short and difficult. Building muscle is not about marathon-length exercise sessions but about challenging your muscles.
The most effective way to do this is to superset. Super setting is when you do two exercises, one right after another, with no rest in between.
You work two muscle groups consecutively with very short rest periods in between sets. This way, you work more muscle and you reduce the risk of injury because the strain on your tendons and joints is less intense.
An example of a super set is pairing bicep curls with triceps kickbacks. You can also work back and chest muscles together or quads and hamstrings. You will see results more quickly and make your workouts much more efficient and safe.
2. Compound exercises increase workout intensity.
When you are trying to build muscle, intensity is the key. While your workouts are short - not more than 35-40 minutes - they should be very intense and difficult for your body.
Using compound exercises is another great way to see results fast. They require that you use more than one muscle to complete the move. Compound moves include:
* Walking lunge with overhead press
* Push ups with side planks
* Squat with overhead press
* Lunges with bicep curls
* Push ups with one armed row
These moves allow you to add intensity, work on balance and coordination, and work different muscle groups at the same time. This reduces your risk of injury, makes your workouts more effective, improves your functional fitness, and builds muscle.
3. Rest to allow muscles time to rebuild.
It is important to build rest into your workout routines. Your muscles develop when you are resting, not when you are working them.
If you continually strain your muscles with daily workouts or by working the same muscles for more than one day in a row, you are not allowing your muscles to build. In fact, you are sabotaging your own muscle building efforts.
Here is an example of a good workout routine:
* Work out three days a week
* Train each part of your body once a week (chest, shoulders, triceps one day; back and biceps another; and finally legs).
* Rest in between.
* Repeat!
This will keep your body in muscle building mode and help you prevent injury to your muscles.
Super sets, compound moves, and rest are some of the most important factors in your quest to build muscle and retain it. When added into any workout routine, results will quickly follow. |
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