Exercises to Build Muscle Fast

Exercises to Build Muscle Fast
By Brenda Williams

Of the various methods talked about to build muscle fast, many are totally incorrect. One theory totally wrong is that without the use of steroids, thin people cannot build muscle fast. In today's day and age, lots of skinny people cannot put on weight no matter how much they eat.

Skinny people cannot always be blamed, however, since genes can have a lot to do with it. Genes can tell a body to use up lots more calories than others. But it is still possible under these conditions, to build muscle fast in a skinny person.

The way most people would go about trying to gain weight is by consuming more food than is being burned up by the body. Even using this method, weight training should be incorporated in the plan in order to build muscle fast.

The body will take in extra nutrients through weight training, and will increase levels of muscle mass and raise essential hormones.

Building muscle is an important part of getting stronger, preparing for certain careers, marathons and many other sports. Consider the fact that boxers or fighters must build weight to enter higher classifications.

For this reason, experts have speculated the importance of building muscle quickly with the use of foods, certain exercises and muscle training techniques.

To build muscle fast, most of a person's weight training has to comprise of free weight exercises. The secret is to fuel a large amount of muscle fibers. Weight training consists of the use of changeable resistance enabled gear, body weight exercises such as dips or pull ups and free weights such as dumbbells or barbells.

No matter which of these situations is the most relevant to you, it's very important to remember to exercise stabilizers and synergists (supporting muscles). By exercising more muscle, the more stimulation muscle fibers will receive.

Compound/multi joint exercises involving bigger muscle fibres will form the necessary basis for muscle-building, together with synchronous exercises of different muscle groups.

By following these workouts, an increase in muscle fibers in a short time frame will be noticed, allowing someone to build muscle fast. Additionally light weights and heavy weights should be interchanged for best results.

More Exercises:

Mentioned below are a few more exercises to help a person build muscle fast:

1. Bench presses for the shoulders, chest and triceps
2. The use of an overhead press will help with shoulders and triceps
3. Bar dips for the chest, shoulders and arms
4. Legs and lower back should benefit from squats
5. Pull ups are great for triceps and shoulders, as are barbell rows

With any weight training program aimed at helping to build muscle fast, a diet high in protein (animal protein) should be incorporated.

Eggs, cottage cheese, whey, poultry, fish and beef all contain necessary proteins which should be consumed. There are vegetarian substitutes, and these are bean curd, soy protein, and tofu. The consumption of the correct type and amount of food will be evident in exercising.

Even though protein is necessary to build muscle fast, certain amounts of carbohydrates and fat are also necessary.

The best sources of these are pasta, beans, rice, sweet potatoes, yams, oatmeal, potatoes and cream of rice. Green leafy vegetables and fruits are beneficial for the body

source : http://ezinearticles.com/?Exercises-to-Build-Muscle-Fast&id=1635643