Here is a list of 5 things you need to know on how to build muscle mass. I will cover exercises to build muscle, recovery methods and all the essential information you need to start building muscle as quickly as possible. Only the truth about what really works for people genetically normal like you. So let's start.
1. Gaining strength is key to develop muscles
When people ask me how to build muscle, the first thing I say is that they should add more weight to the bar before trying something else. If you want to grow, you have to gain strength. If you always use the same weight, you'll never get big. This rule applies not only to weight lifting. Some of the most effective exercises to build muscle are bodyweight exercises. You must progress to more difficult levels of any move you make.
2. Use Compound Exercises
Don't waste your time doing exercises like leg extension and Concentration Curls. Compounds exercises (multi-joint exercises that allow you to use more weight) develop muscle faster than anything.
• Deadlift
• Pull-ups
• Standard Push-Up
• Military Press
• Bench Press
• Rowing with bar
3. Use free weights and body weight exercises
Your exercises should be done with free weights or body weight resistance (Pull-ups, Standard Push-Up). Those exercises lead to a higher level of neuromuscular activation and build muscle and strength faster.
4. Train at least 4 days a week
When I say "train" I do not necessarily mean lifting weights. You could do three days of strength training and one day of sled pushing or hill sprints. But forget about training three times a week for 13 minutes and then rest for the rest of the week. There are 168 hours in a week. Are you going to train only 90 minutes of those 168 hours? The human body is capable of much more than you think.
If you really want to gain muscle as fast as possible, you should do strength training at least three times a week. Also, you have to do 1-3 sessions of sled or hill sprints. Rest is very important to build muscle but don't be afraid to train hard. The body is very strong and will adapt to that training.
5. Don't let your training lasts more than 60 minutes
Frequent and shorter sessions give faster results than infrequent and longer sessions. When you start training, your body will raise your testosterone levels naturally. In the 45th minute, testosterone levels return to normal and after 60 minutes the body starts producing less testosterone and more cortisol, a hormone that eats muscle tissue and increases fat storage. So don't train more than 60 minutes, or you will not be able to build muscle and gain weight.
John Douglas.
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