How would you like to build strong and powerful muscles quickly and consistently? A lot of people who show up at the gym do so without a crystal clear and well thought out plan for maximum muscle growth. Follow these tips and you’ll find your muscles growing faster than those of your peers.
1. Use Exercises That Work Out Two or More Muscle Groups
When you’re in the gym, you’re on a clock. You don’t have all day and you don’t have unlimited energy. Because you can only do a limited number of exercises, instead of doing exercises that work out one muscle group, it’s far better to do exercises that work out at least two groups at the same time.
For instance, the pull-up works out your shoulders, triceps, chest and even abdominal muscles. The shoulder press will work your triceps and your shoulders.
On the flip side, doing barbell curls will work out just your biceps. It takes the same amount of time as doing other exercises, but only develops one muscle group.
Pick and choose exercises what work out multiple muscles to help streamline and supercharge your workout.
2. Change Things Up Every 2-3 Weeks
If you keep doing the same exercises again and again, your body will get used to the exercise and you’ll stop seeing as much growth from your workouts.
Change things up every couple weeks. Use different exercises that target the same muscle groups. Do your reps slowly rather than quickly or vice versa.
Try high weight, low rep if you’ve been doing high rep exercises – or vice versa.
Every once in a while, try out a completely different workout style. If you generally do weightlifting for example, try joining your gym’s kickboxing class once every week or two.
In short, figure out what your pattern is and change things up so you’re keeping your muscles guessing at all times.
3. Spend No More Than 40 Minutes Working Out
If you’re determined to build a powerful body, it can be very tempting to work out for a long time. For example, you might spend an hour and a half a day at the gym really pushing your muscles to the limit.
The reality is, however, spending more than 30 to 40 minutes a day working out is really counter-productive.
Within 40 minutes, you’ll be able to push all the muscles you want to work out. You’ll be able to get the maximum gain possible from your day’s workout.
Any additional workouts at that point don’t really do all that much. You’re just burning energy and preventing your body from rebuilding new muscles.
If you choose multiple muscle group workouts, change things up regularly and exercise at high intensity for short periods of time, you’ll quickly find your muscles growing at a spectacular rate.