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Posts Tagged ‘build muscle fastest’

There are hundreds of different exercises you can do with free weights and resistance machines or with just your body weight to build up muscles. You should include mainly multi-joint compound exercises in your workout as they build muscle fastest. The time proven and most effective are: shoulder presses, bench press, pull ups, dead lifts, squats and rows.

Whilst they are very effective your body needs to be constantly challenged in new and different ways if your goal is building lean muscle mass. These following exercises work astonishingly well and are yet for some reason often overlooked. From time to time try and include these exercises in your workouts. new reasons for your muscles to grow and the prevention of boredom setting in are achieved by adding variation to your workouts.

For skinny calve muscles have a go at skipping with a jump rope, donkey raises and running on the beach to trigger muscle growth. You will get a real burn in your calves and get good growth from running on sand and or from skipping using a jump rope. because the muscles in your calves are normally made use of in activities that are largely endurance based such as walking they often grow more when stimulated using higher rep ranges. Donkey raises are when you place your toes on the edge of a 3-4 inch high block bend over to 90 degrees at the waist and rest your hands on a bard or bench at that height. A training partner or two then jump on to your back and you raise your body up and down by flexing your calf muscles. stabiliser muscles all around the calve have to be used in order to perform these correctly making them more difficult.

When was the last time you did dips for your chest muscles? A classic mass builder for the chest muscle is dips which are an awesome workout for triceps too. Many older gyms have two long bars that run parallel to eachother for exactly this. Often they form a v shape which allows you to use different grips. This enables you to train a specific part of your chest muscle or tricep muscle really well.

Try hitting your hamstrings with stiff legged deadlifts. This hamstring exercise is awesome yet seldom seen. The motion is the same as deadlifts but you must maintain straight legs throughout by bending at the waist, keeping a straight back and lifting the barbell upwards. Keep control of the weight by ensuring that it is close to your legs whilst raising it and be warned that this exercise can make your hamstrings very sore for the following day.

Experiment with hammer curls for bicep growth! The pal of your hand is kept facing in towards your body at all times, this is the only difference from regular curls. This places great stress on the inner bicep muscle that gives it thickness and size throughout called the brachialis muscle whilst also still developing the main bicep too.Stand with your back against the corner of a wall whilst curling to prevent yourself from swinging the bar.

When was the last time you noticed anyone hitting their quads with lunges in the weights room? These are great for providing mass and shap for the quad muscles. With a pair of dumb belss in your hands take a decent stride forwardsand bend both knees down to 90 degress step backwards and repeat with the other leg. Am awesome alternative to regular squats.

For developing muscle definition and for a great cardio workout how about trying boxing padwork great for the upper body or uphill sprints for your legs or hitting an exercise bike for uphill intervals after a leg workout. That is a real killer of a mass builder!

With those few exercises in mind go ahead and mix your program up a bit for more muscle mass.

A typical dilemma for any active sportsmen who lifts weights and wants to gain muscle mass is that they know there goal to build muscle up conflicts with the fact that they do a lot of cardio-vascular work. How can someone like this doing a muscle building routine build muscle fastest whilst still doing cardio, indeed is it even possible?

Well often you will read that in order to build muscles fastest you should keep cardio workouts to a minimum. This is said because cardio training session do two major things that could possible restrict muscle building, namely: 1) burn heaps of calories 2) increase the rate of your metabolism. These two things both add weight to the problem of consuming enough calories. This takes us to the question of exactly what amount of calories should I therefore be taking on?

Well, to maintain weight each day you must eat enough calories to cover the energy expenditures of your body as if it were at rest (this is known as the basal metabolic rate), then consume enough extra calories to cover the exercise that you will do. Each day you need to eat a further 500 calories if you wish to build muscle mass.

Is it possible to work this number out?

Yes, one way to do this is using the Katch-McArdle formula (BMR based on lean body weight). Here it is:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wght in kgs) + (1.8 X hght in cm) – (4.7 X age in years)

Once you have gotten this figure you should then multiply it by one of the following to allow for your daily activity levels:

Sedentary = BMR X 1.2 (desk job, little or no exercise)
Lightly active = BMR X 1.375 (sports/light exercise 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active equals BMR X 1.725 (sports 6-7 days/hard exercise/wk)
Extr. active = BMR X 1.{9 (hard daily exercise/sports & physical job or 2X day training, i}.e marathon, contest etc

So, should you be doing cardio and weights frequently then you should multiply this by at least 1.725. Your daily energy needs will be safely covered by this amount. This total then needs to changed according to your specific goals. A further 500 calories a day need to be added if your goal is indeed to gain muscle mass.

So, if the number you reach is for example 3000 calories then that would equate to 6 meals a day of 500 calories. Each meal would then be made up of 62 grams of carbohydrate, 37 grams of protein and 11 grams of fat. This is calculated as so because one gram of fat equals 9 calories as opposed to one gram of protein or carbohydrate which is worth 4 grams.

Correct muscle building nutrition and working out your calorie needs like this is what is going to ensure you build muscles fastest, not any miracle new exercise!