Get Big Muscles In 3 Easy Steps

Do you want to know what it really takes to build lean muscle? Do you think it's as easy as buying a gym membership, working out each body once per week, drinking some protein and forcing down as much chicken and tuna possible? Can you visualize it was that easy to build big muscles? Sadly, your monthly gym membership, normal weight training workouts and sporty eating habits, isn't going to cut it. Here are five simple steps to getting big muscles fast :

Squat and Deadlift

Squatting and Deadlifting are recognized as two of the Big Three exercises that are in charge for power and mass muscle building. Consider these two animal exercises the kings of the jungle! Without them, you do not have a opportunity of survival. These two exercises alone, work out about 75% of your whole musculature, including your traps, shoulders, arms, back, gluts, hams, calves and core muscles.

Not to state the degree of power, but squats and dead lifts force your body to release greater volumes of growth hormone. This overflow effect results in strength gains in all you other lifts which translates into a more muscular you! Squatting and dead lifting are particularly vital for hard gainers because of the hormonal spikes affecting the entire body.

Stick to Compound Exercises

What is going to separate more muscle fibers? A bench press or cable cross over? A military press or lateral raise? A chin up or bicep curl? A dip or tricep kickback? If you ever wish to get big muscles than compound lifts are not voluntary, they are mandatory. Stick to squats, leg presses, deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses, and dips.
If all you do is focus on building your puny muscles like arms and calves, then you will end up with exactly what you focus on – weak muscles!

Keep Your Rest Periods Honest

When was the last time you were in the gym and you watched the average guy time his recovery with a stop watch? Stop watches are not just for endurance athletes but should be used by every person who is serious about building big muscles.

Normally, the closer you lift to your one rep max, the longer the rest period and the higher the number of reps, the shorter the rest period. This is a critical variable, which is often ignored, yet will determine whether you create the correct training response.

For example, if you are working out for maximal strength which requires at least 3-5 minutes rest between sets and you are only taking 2 minutes, you are not giving your nervous system a sincere workout. If you are training for muscle size which requires shorter 30-90 second style recoveries but are staring at the cute girl on the elliptical letting your rest periods carry over these ranges, you are not giving your metabolic system an honest workout.

Lastly, how do you know if you are really stronger if you do not monitor your rest period? For example, let's say last week you bench pressed 135 pounds for four sets of ten. This week you bench pressed 145 pounds for four sets of ten. Assuming the rest period was the same for both workouts, this is an incredible improvement and a considerable sign of progress! However, what if you took an extra minute or two between each set on the recent workout? This means that you did not really become stronger. You just had a longer rest period!

Conclusion

You now know that building big muscles is not as simple as showing up at the gym and throwing back a few protein shakes. Apply these three simple steps in your next program and I promise that you will start building brand new muscle all over your body!

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