resistance training

Just about everyone who starts weight training wants to know how to build lean muscle fast. However, you need to know the weight training secrets in order to do this. You want to build your muscle the correct way; otherwise, you’ll just be wasting your time at the gym. So let’s take a look at the most effective way to build lean muscle quickly. First of all, you need to know exactly what you’re doing in your weight training program. Do you know which exercises to do on which days and how many reps per set? Have you got your meals planned for the day? How many calories do you eat on average per day? Do you bring a post workout shake with you to drink after your workout?

Do you know how to answer all of those questions or did some of them leave you guessing? If you could answer every single one of those questions with a “yes” then great, you’ll be building lean muscle quickly. But if you stumbled on a few of those questions or didn’t even know why I was asking them, then we need to get you the info you need right now in order to get you growing. I’m going to tell you the cold hard truth about how to build lean muscle mass in record time so your friends will wonder what the heck you’re doing to get so big and lean. We’ll start off with the basics, because they are the foundation for every good muscle building program.

The first point is, you need to use compound multi-jointed exercises. It’s important to use as many compound multi-jointed exercises as possible, as they work more muscle groups than isolation exercises. So if you want to get big muscles fast, then start concentrating on doing as many compound multi-jointed exercises as you can. Here are the compound multi-jointed exercises you want to concentrate on to get the most out of your time at the gym and the muscle groups that they work:

Deadlifts (legs, back, shoulders)
Bench press (chest, shoulders, triceps)
Bar Dips (shoulders, chest, arms)
Overhead press (shoulders, triceps)
Squats (legs, lower back)
Pull-ups & barbell rows (back, biceps)

These are the major exercises in your arsenal that will let you build lean muscle quickly, so including them in your workout routine is an absolute must. The next point I want to get across to you is that you must lift heavy weights to build lean muscle mass as quick as possible. These heavy weights will challenge your body and force it to grow. Don’t worry about what the other people around you are lifting or doing. Just stay focused on your own workout. You should use a weight that’s challenging to you and that you can lift no more than 8-12 times before your muscles fail.

So how do you really tell if you are using the right weight? The first thing is to use proper form. And if you can lift the weight 8-12 times then that’s great, but that’s as light as you want to go. If you can lift any more than 12 reps then you need to increase the weight because chances are, using a weight that light is not going to build lean muscle mass for you. The truth is, doing 7-12 reps will give you the biggest gains in muscle size. Lower reps in the 1-6 rep range will give you the biggest strength gains.

The next point I want you to understand is that you do not need 2 hour weight lifting sessions to see gains! In fact, these long training sessions are downright counter productive and will lead to muscle loss from over-training your body. If you want to build lead muscle mass fast, you must work out just 3 days a week and keep your workouts to no more than 1 hour long. This will ensure you get enough rest for your muscles to repair and grow. Use the following weekly schedule if you want to maximize your gains:

Monday – Arms and back
Tuesday – Rest
Wednesday – Legs
Thursday – Rest
Friday – Chest, Shoulders, Triceps
Saturday – Rest
Sunday – Rest

So now you know the “secrets” in order to build lean muscle mass. Planned workouts, the proper diet and plenty of rest is the key to success. If you follow the tips above, soon everyone in the gym will be asking you your “secrets!

Want to learn the best ways gain weight fast and build muscle mass? Then visit Steven DeAngelo’s recommended site that shows you step-by-step how to build lean muscle quickly.