Some exercises work better than others when your goal is to build muscle. These exercises can help you get the most out of all your workouts.
What are the best ways to build muscle and keep it on?
1. Use supersets to work complementary muscles.
Making your workouts short and intense is the best way to get results. When trying to build muscle, your body responds better to challenging bursts of strenuous activity, not long exercise sessions.
The most effective way to do this is to superset. Supersetting is when you do two exercises, one right after another, with no rest in between.
Supersetting involves working two different muscle groups. In between sets, there is a very short rest period. The benefits are that you work more muscle in less time and reduce your risk of injury because the strain any given muscle or tendon is less intense.
Supersets allow you to see results more quickly, in addition to making your workouts more effective, efficient, and safe. You can superset exercises for back and chest muscles, quad and hamstrings, and more. An example is doing tricep kickbacks with bicep curls with no rest in between the two moves.
2. Raise the difficulty level with compound exercises.
Building muscle fast requires very intense, very difficult exercises for the body. The good news is that your workouts are shorter ? only about 35-40 minutes.
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:
* Pairing a walking lunge with an overhead press
* Completing a pushup with side planks
* Pairing squats with overhead presses
* Adding bicep curls to lunges
* Executing pushups with one armed rows
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.
Working out helps you build a good foundation for muscle growth, but the actual development takes place when you rest. Building rest into your routine is essential.
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.
The following workout routine is an example that is effective for building muscle:
* Schedule three weekly workout sessions.
* Work a different muscle group during each workout (legs one day, chest, shoulders, and triceps the next, and back and biceps on the final day).
* Remember to rest in between.
* Repeat!
Working out according to a schedule like this can help you build muscle more effectively and keep your body injury-free.
Supersets, 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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