How To Builde Bigger Musles Faster

by joe

0
votes
voteIf you want to build muscle mass quickly to your upper body you will need to do the barbell bench press and the weighted dips. (I also really like dumbbell presses also)But for starters lets learn the basic bench press first.

I am always amazed how many people I see in the gym do the bench press wrong . They bounce the weight off their chest, arch their back off the bench all so they can tell everyone how much weight they can bench press.



If you want to build muscle mass to your chest and upper body you are going to have to leave your ego checked at the door,bring and get ready to do this exercise correctly.,br>

The first thing you will need is a spotter,this is a person who will stand behind you in case you are unable to lift the weight. (remember safety first) To Start I recommend a grip on the bar a little wider than shoulder width apart. (Later you can adjust the grip to where you feel most comfortable).






Never just jump into the bench with as heavy weight as you can handle,if you do you are just asking for injury and I have a bad shoulder and had a pulled pec muscle to prove this. Start with a warm up weight you can easily handle for 15 to 20 easy reps. Perform 2 to 3 sets of this about 1 minute apart.


Lower the weight to your chest. You should lower the bar to nipple level, just in contact with your chest. Then pause for 1 second and then push the weight back up. Avoid bouncing the bar off your chest and arching your back.This may lead to injury and take away from the effectiveness of the exercise. Raise the bar to near full extension. Do not raise your back off the bench. Stop just before full extension to avoid the injuries that can come from locking the joints and pivot points.




Always remember if you want to add muscle fast concentrate on performing the exercise properly and do not ego lift.





Now it is time to add more weight to the bar(you need heavy enough weight if you want to stress the muscle so it will grow back bigger and stronger,this is the way you add muscle fast.


Add a weight to the bar that you can manage about 8 to 10 reps before you cannot lift the weight any more. rest for 1 -2 minutes then add a little more weight so that you can only lift the bar about 6-8 reps. rest the same amount of time (1-2 minutes)then add just a little weight where you can only get 4-5 reps. Now by this time your muscles will be tired.


So I would not add weight to this set,just rest about 2 minutes then hit the reps again,you can once again get 5 reps add just a tiny bit more weight rest for about 2 minutes and do one more set of 3-5 reps, try to go until you cannot lift the bar any more (this is where your spotter comes in,he will help you if the weight on the last reps comes back on you and you cannot get it racked).





Remember to control the motion of the press in both the upward movement and lowering the weight. this is important to prevent injury and adding muscle fast as possible. Remember it is not about trying to lift as much weight as you can, it is about adding muscle mass fast as you can.
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About the Author
If you want to add muscle mass fast you need to train smart! And if want to know more ways to add muscle and strength to your body go to http://www.squidoo.com/addingmusclefast

Intensity The Key To building Muscle Fast

You want the one key to building muscle mass fast?The one secret to adding muscle as fast as possible? It is intensity!
I mean that gut wrenching swet producing,your whole body quivering type of intesity!

I see a lot of people just going threw the motions in the gym and they believe their work out is intense,but in fact it is not.I mean seriously if your workout is at full intensity,and your putting 100 percent effort into each rep,how could a workout last 1,2,and sometimes 3 hous long?The answer is it can't!

If you are puting everything you have into each and every rep you will be lucky if your work last over 20 minutes.But it is this very type of intense effort you need to really build muscle mass fast .

It is the one truth in .It is what your going to need to really start building up those muscles!

How to Produce Big Muscle Mass Quickly

You may already know in order to creat muscle mass quickly you need to over load the muscles.But what you may not know is not only do you need to over load the muscles,but you need to stimulate your neverous system to its fullest also to get the most muscle and strength gains.

You see alot of your strength comes from your nervous system so if you don't increase the the nervous system signal,you wil not make maximum strength gains,and therefore you will not make the maximum muscle mass gains.

So rember to train your nervous system as well as your muscles for the maximum strength gains!

Max Muscle MassTraining

In order to build as much muscle as possible you need to first build up your core muscle strength.After all,without true core muscle strength you ill never reach your full muscle potential.

I would start off with the basics for the first 6- 8 weeks.Stick with the big compound excersizes ,the squat,the bench press,the deadlift,and I like also to do some clean and jerks now again.

This will give your foundation for your base muscle strength.After a few weeks you can add in some bent over rows for back and biceps,and some leg presses and leg days.Try to seperate you work out into muscles gruops the work together,like back and biceps,chest and triceps,and of course the ever dreaded leg day!. give yourself a couple of days rest between weight training days.


there are other routines that help your really help grow muscle fast and build up strength quickly like static super reps in
MAXIMUM STRENGTH TRAINING! But we will save that for another post on another day.