The Best Exercises to Build Muscle and Create Your Ultimate Body

In the world of muscle building, there are literally hundreds of different exercises that can be done to add muscle. But if you're looking to really pack on some brawn, the best exercises to build muscle can be identified as belonging to one category. That category is...compound moves.

Now if you're new to muscle building, or even if you've been around for awhile, you may find a few questions coming to mind about compound exercises regarding the statement above. One for example could be "what are compound moves?" Simply put, compound moves are those that incorporate several different muscles within the exercise.

Another question may be, "What's so special about them that make them the best exercises to build muscle?" It's a valid question. Actually, there are several aspects of compound movements that rank these exercises higher than the rest when it comes to building muscle and getting great results. Three of the most important are:

• Effective and efficient workout get the most work in the shortest time frame
• Maximizes the metabolic rate during the workout to help burn fat as well as build muscle
• Works core stabilizer muscles including the abdominals, obliques, and lower back when performed correctly.

Are you now saying, "That's all good and well, but what exercises are considered as compound moves?" Well, here is an abbreviated list of the primary muscle building compound exercises that you can use to get started with...

1. squat
2. deadlift
3. tricep dip
4. pull-ups
5. clean and jerk
6. pushups
7. chest press

In addition to these moves, you can incorporate two exercises together to work the whole body as a compound move. An example of this would be a split squat with an overhead press.

Not all compound moves require the use of weights in order to be effective. There are several that only require the use of your own body weight in order to get results. To test this theory, during your next workout try a hanging leg raise with abdominal curl. You can get back with me and let me know how that works for you.

It is important to remember as with any exercise, proper form and technique are critical to get the best results from these moves. Once you have that down, start including compound exercise routines in you're workout regimen. In doing so you'll be on the fast track to getting your ultimate muscle bound body because your using the best exercises to build muscle.

Article Source: http://EzineArticles.com/expert/Jo_Chris/270030

How to Build Muscle Quickly With 3 Exercises

If you only could do 3 exercise to transform your physique, what would they be? The truth is, you not only can learn how to build muscle quickly with only 3 exercises, but for many people this is actually the superior way to get bigger in the shortest amount of time possible.

One of the most common pitfalls that prevent so many people from learning how to build muscle quickly is over training: going to the gym and doing dozens of little exercises that will do little to build real bulk muscle, but will over train the body making it very difficult to recover and grow bigger muscles.

Spending an hour jumping around from machine to machine is much less effective than focusing on a few hardcore movements which work the overall body and trigger overall growth.

So, here's how to build muscle quickly with 3 exercises:



Squats - 1 set for 20 reps.

20 rep squats are highly effective for muscle growth not just in the legs but all over. 20 rep squats are so intense that they trigger overall muscle growth unlike any other exercise.

Dips - 2 sets for 10 reps (or 1 weighted set to complete failure)

Dips are highly effective for shoulder, chest, and triceps. I look at dips as "squats for the upper body". Very intense and very effective. Weighted dips work best, where you use a chain weight belt and attach weight plates. But to start out, normal weight free dips will work.

Chins - 2 sets for 10 reps (or 1 weighted set to complete failure)

Chin-ups are another good mass builder that work the back (lats) and the biceps as well. Again weighted chins are very effective, but first start out with regular chins until you can get a solid 10-15 reps.

If you have limited time, and want a simple, quick, yet intense way to achieve muscle gain, give this routine a try.

Article Source: http://EzineArticles.com/expert/Chess_McDoogle/75612

An Overlooked Way to Build Muscle Up Fast

What exactly is a superset?
A superset is when two weight training are done with no rest interval separating them. The exercises selected have to be working opposite muscle groups. For example a set of tricep press downs followed by barbell curls.

Why perform supersets?
First off they are probably a nice change from what you have been previously doing. They place a new and different stress on the muscles which gives them additional stimulus to grow. Furthermore when you take out the rest time between sets you stop yourself from becoming distracted and in turn it keeps you focussed on your objective. Also after doing a superset you will more than likely feel a powerful muscle pump whereby the muscles are literally being pumped full of oxygenated blood to help cope with the demands which is a real good feeling. Overall they are a great way to build muscle up fast.

Doing supersets prevents you from cooling down to quickly and keeps your heart rate higher creating an almost aerobic workout too. Another top thing about supersets is that they provide you with an edge of excitement, variety and challenge to your training sessions.



What supersets should I try?
The following combinations are some of my favourite and provide a tough but satisfying workout: Bent bar curl/lying tricep extension, Dumbbell incline press/dumbbell pullover/seated lat row, Leg extension/leg curl/calf raise, Dumbbell alternate curl/overhead tricep extension, Bench press/wide grip pulldown, Chins/dips/rope tuck, Steep dumbbell shoulder press/sidearm lateral raise,

What tips can you give me when doing them?
Well, make sure that you keep strict form through the exercises. It is all to easy to get carried away with it and start using sloppy form. This is particularly true because you are going to be out of breathe more than you usually would be lifting weights and because you will be switching from one exercise to another very quickly. Keeping good form will prevent injury and ensure the muscles you want to hit will be trained properly.

Anything else I should know in order to build muscle now with supersets?
With the increased intensity of supersets it may be wise to cut the volume slightly and shoot for just a couple of supersets however if your fitness and energy levels are good by all means do more. use a different superset every workout between your normal sets to prevent yourself from becoming worn out.

It should also go without saying that you will have to continue to eat a lot of quality build muscle food, we all know muscle comes from excess calories so keep eating quality foods and also make sure you keep your water intake high. Finally, make sure you do not over train, this is the number one reason for lack of muscle gain along with poor nutrition. Working out twice a week will be plenty for the majority of people and that is probably more than enough for hard gainers. OK then, why not go ahead and build muscle up with supersets just make sure you bear the above guidance in mind. I can near enough garauntee you will not be disappointed!

Article Source: http://EzineArticles.com/expert/T_Ryan/209520