Are you aware what it in truth takes to build big muscles? Do you reckon it’s as simple as buying a gym membership, training each body once every week, slamming back some protein shakes and trying to eat as much chicken and tuna possible? Viola, you are big enough to take part a bodybuilding exercise. Can you imagine it was that easy to build big muscles? Unluckily, your monthly gym subscription, regular weight training workouts and casual eating habits, isn’t going to cut it. Here are three simple steps to getting big muscles fast:

Stick to Compound Exercises

What is going to isolate 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 hope to get big muscles then compound lifts are required. Stick to squats, leg presses, deadlifts, bench preses, barbell rows, pull ups, chin ups, over head presses and dips.

If all you do is concentrate on building your puny muscles like arms and calves, then you will end up with exactly what you focus on – puny muscles!

Squat and Deadlift

Squatting and Deadlifting are known as two of the Big Three exercises that are responsible for power and mass muscle building.These two exercises alone, work out about 75% of your entire musculature, including your traps, shoulders, arms, back, gluts, hams, calves and core muscles.

Not to note the degree of intensity, squats and dead lifts force your body to set free greater volumes of growth hormone, which results in bigger muscles all over your body. This spillover effect results in strength gains in all your other lifts which translates into a more muscular you! Squatting and dead lifting are especially critical for hard gainers because of the hormonal spikes affecting the whole body.

Keep Your Rest Periods Punctual

When was the last time you were in the gym and you watched the norm guy time his recovery with a stop watch? Stop watches should be used by every person who is serious about building big muscles.

Generally, 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 crucial variable to place whether you create the correct training response.

For example, if you are training 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 an honest workout. If you are training for muscle size which requires shorter 30-90 second style recoveries but are gazing 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 truly stronger if you do not monitor your rest period? Take an example, last month you bench pressed 130 pounds for four sets of ten. This week you bench pressed 140 pounds for four sets of ten. Assuming the rest period was indistinguishable for both workouts, this is a marvellous improvement and a measurable sign of improvement! However, what if you took an extra minute or two between each set on the recent workout? This means that you did not actually become stronger. You just had a longer rest period!

Summary