You may think that building muscle is difficult but it actually is an easy task. All it needs is eating and lifting a lot. When these two are combined together, you shall get muscle fast.
Be committed to your weight-lifting program as consistency equals quick muscle growth. For one week, work out your complementary muscles three times. On the first day, you should exercise your chest and our triceps. Take a one-day rest and then exercise your abdominal muscles, legs and shoulders. Rest for another day and then exercise your biceps and back. You should then take a two-day rest before you do the whole thing all over again. Always perform not less than 3 various weight-lifting workouts for every muscle group. Perform 3 to 5 sets of 8 to 10 reps of every workout. If you find this simple, always increase the weight.
Do bench presses 3 times weekly. To do this, you have to lie with your back on the gym’s bench and vertically raise a weighted barbell upwards and downwards. Raise your barbell as far as you can from your body and then slowly bring it down to the chest in controlled movement. This shall build up the muscles in your chest, shoulders and triceps simultaneously. Have a weight permitting to do no more than 3 sets of 10 to 12 reps.
To get muscle fast, do shoulder presses thrice weekly the same time you perform bench presses. Have a barbell or a couple of dumbbells with you and stand up with your feet a shoulder apart from each other. Vertically raise the weight from the shoulder till the arms are completely extended. Perform 3 sets of 12 reps of this exercise.
Perform dead lifts thrice weekly when you are not doing bench and shoulder presses so as to work out the muscles on your back and legs. Place your barbell on the ground and then bend the knees as your back is kept straight. Raise the barbell off the ground while your knees and back are straightened. As you hold the bar, stand up straight.
While doing dead lifts, you should also do squats thrice weekly….