Building Muscle Mass

Do you know what it really takes to build muscle mass and get big and strong? Do you think you can start working out, train like a mad man everyday, take the next best supplement and Bam you’re a bodybuilder. I wish it were that easy. Unfortunately it will take a lot more than that to gain muscle mass and be the envy of all your friends. Below are three simple things you can do to supercharge your muscle building program and do it in as little amount of time as possible.

Compound Exercises

If you hope to build muscle mass then doing compound exercises are not optional. They must be included in your workout routine. It makes no difference what you have heard or what you believe. Compound exercises are one of the most important things you can do to build muscle and get that rock hard physique. Muscle building exercises like pull-ups, bent over barbell rows, bench presses, squats and dead lifts should be included in your mass building routine. If you use these exercises you will notice that your body will start developing much quicker than doing mostly isolation movements. The reason for the incredible gains you will make is because these exercises call into play a larger portion of muscles all working together to lift the weight and get stronger in the process.

The Squat and Dead Lift

Squatting and Dead lifting are the two big explosive exercises that are responsible for building strength and building muscle mass. Consider these two primal exercises the kings of the jungle! Without them, you have no chance of survival and no way of getting the powerful physique you are looking for. Alone these two exercises, work out about 80% of your entire musculature, including your traps, shoulders, arms, back, gluts, hamstrings, calves and a major portion of your core muscles.

By doing squats and dead lifts you force your body to release greater amounts of growth hormone, which ultimately will result in larger muscles through out your whole body. This spillover effect results in incredible strength gains in all your other lifts, which translates into building muscle mass! If you are a hard gainer then squatting and dead lifting are especially critical because of the hormonal spikes, which will affect your entire body.

Monitor Your Rest Periods

The more you rest in between sets the more you lose the anabolic effect of the exercise you are doing. Your rest period should last no longer than is necessary to reduce the lactic acid build up and the need for oxygen.

When was the last time you were in the gym and you watched a weight lifter use a stopwatch to time his rest period in between sets? Stopwatches are not just for endurance athletes but should be used by every person who is serious about building big muscles.

Typically, the closer you lift to your one rep max. Conversely, the longer the rest period and the higher the number of reps you complete, the shorter the rest period. This is a crucial measure, which is often overlooked by many weight lifters, yet it will determine whether you create the correct anabolic training response.

You know that building muscle mass is not as easy as just showing up at the gym and doing some basic muscle building exercises. Maybe you include some protein shakes, put on a shirt that is too small and "Viola" your massive. It doesn’t work that way. Apply these three easy to follow steps and I guarantee that you will start building muscle mass, period!

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