Steroids Done Right

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.

To begin, you must use compound multi-jointed exercises when you work out. I’ll give examples of these in a moment. It is just crucial that you use these types of exercises over isolation exercises because they will stimulate more muscle fibers. And when you stimulate more muscle fibers you increase the rate at which your body grows and adds lean muscle mass. Now I’ll give you a few examples of the compound weight lifting exercises you need to be doing if you want to grow quickly:

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 exercises are one of the “secrets” in order to build lean muscle quickly. So make sure you incorporate them into your workout. You also need to lift heavy weights. If you want to build lean muscle mass, then you need to lift heavy weights. It’s as simple as that. Don’t worry about what anyone else is lifting at the gym. Just focus on yourself and the progress you’re making. The weights you lift should be heavy enough to challenge your body but not so heavy that you injure yourself.

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.

Next, forget about doing long, grueling weight training sessions if you really want to build lean muscle fast! In a perfect world, your workouts would never last more than an hour. This will give you the best results without over-training and risking muscle loss. Training every day of the week is also counter productive and will lead to over training. Three days a week is the maximum number of workouts you need to gain muscle. You can use the training schedule I provided below to group your workouts and ensure you’re not over training:

Monday - Back, biceps
Tuesday - Rest day
Wednesday - Hamstrings, quadriceps, calves
Thursday - Resting day
Friday - Chest, Triceps , Shoulders
Saturday - Rest day
Sunday - Rest day

Now you understand the main principles to follow in the gym if you want to build lean muscle mass fast. Structuring your weight training schedule and activity in a way that promotes maximum muscle gain and allowing your body time to rest and grow are your keys to success in the gym.

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.