Basic Tips To Build Muscles Faster

There are no short cut methods to building muscles but given below are some tried and tested techniques that will help you get ripped quickly.

Bench Press: The bench press is an extremely effective weight training technique that will help you develop chest and arm muscles. To do a bench press, lie down flat on your back and work the weights keeping in mind that you are able to bring down the bar to mid chest height before lifting it up again. Make sure that you keep your wrists straight during the whole process. You also need to follow some basic safety rules while doing a bench press, like having a friend standing next to you at all times who is in a position to replace the bar onto the stand incase the weight gets too heavy and you are not able to lift it up yourself.

Bicep Curls: Bicep curls can help you increase your muscles in the entire arm area. To do a bicep curl, stand upright ensuring that your entire body is steady and strong. Start by holding a dumbbell in each hand. Ensure that you have a relaxed grip. Now ensuring that your palm faces forward, slowly raise the weight in one hand (start with the left hand first) until your knuckles are three to four inches away from the shoulder. Hold on to this position for a couple of seconds before slowly bringing the weight down. Finally pull your left palm inwards. Repeat this with your right hand. One important point that you need to keep in mind while doing a bicep curl is never to swing. This is why it is important that you do this exercise as slowly as possible.

Skull Crusher: The skull crusher technique is an excellent technique to improve your triceps. Start by lying on a flat gym bench with your face up and legs in a comfortable position on each side of the floor. Now hold the dumbbell straight above your chest and slowly bring it down to the rear end of your head flexing the elbows. Stay in this position for a couple of seconds and then retract. Remember that it is very important that you have a friend of your gym instructor near you at all times when performing this exercise.

Pull Ups: Pull ups are great for developing back muscles. Use a wider grip to work out your lateral back muscles and a narrow grip to work out the mid section of your back. The best way to do a pull up is by lifting the body so that your chin reaches over the pull-up bar. Once you get accustomed to this you can go for a slightly advanced form of this exercise by pulling your body to chest height. In other words, pulling your body so that your chest touches the pull-up bar. Remain in this position for a few moments before you start to lower yourself to the initial position.
Straighten your arms slowly ensuring that your torso is straight at all times. Relax your body and do not move your body back and forth during the exercise.

Some Useful Tips:

a.) If you are a beginner always try to learn from a professional. The right technique will help you develop muscles faster and also reduce the risk of injuries

b.) Always bear in mind that over-training can lead to burnout. So in a given exercise schedule keep some time to relax. For instance, take a week off after 7 to 8 weeks of rigorous training

c.) Keep your workout time short but increase the intensity. In-fact, the more intense the workout the better. Give your body the challenge it is capable of under going

d.) Follow a weight training routine. A typical routine can consist of all above mentioned techniques including squats, dead-lifts, dips and military press.

e.) Remember that you need to compensate your body’s energy requirement by eating the right food at the right time. Eat healthy foods like veggies, fruits, lean meat and fibrous crabs. You can also consider taking whey protein and other supplements from recognized health product vendors

f.) Always have a positive attitude. You really will be surprised how much a positive attitude can help you put on those muscles faster

g.) Say no to steroids or other shortcut ways of putting on muscles. This will help you put on muscles but also cause a lot of side effects that you will have to deal with later on. 

Good luck with your body building!

Leave a Comment