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Weightlifting Tips, How To Build Muscle Quickly And Easily

By Guest Author On December 11, 2010 Under Personal Development

There is a lot of information circulating everywhere on how to build up muscle mass quickly. As a personal trainer, I can give you some hints and secrets that are worthwhile to helping you get on your way to building up your muscle mass.

I frequently notice that people say that you should train each muscle group only once a week. This may produce good results for hardcore bodybuilders; however, this is not the case for most individuals.

Of course you should not be overtraining, however like most things in life, one will not get better at something by just practicing once a week, and this is also true to some extent with bodybuilding as well.

It is good to train muscle groups a minimum of two times per week. Ideally, you can be pushing your body to be nearly overtraining, and then lay off into a period of under training. This way when the body is under a lot of strain it will be able to manage it well as well as it will use the downtimes to recover and build up the drive for another push. If you train in this manner, you can easily avoid training plateaus.

Limit your workout sessions to 45 minutes. If you think this time is too short, then your exercise program is too long, or you do not workout intensely enough. 45 minutes is ample time if you concentrate on intensity and focus on the task at hand.

If your workout session lasts longer than 45 minutes then testosterone levels will drop drastically because there will be more production of cortisol which makes the body eat muscle tissue and store fat. This is exactly the opposite of what we want.

You need to set cycles for your training, meaning that after sometime your muscle will not be urged into growing by the same regimens because the body will have become accustomed to the workout and can handle it already. Change up your regimen before your gains begin to lessen.

Additionally, you should try not to change your workout program too frequently either. Doing this can confuse your body?s muscles and it will stop progressing into a nice groove.

Big gains are unlikely to occur for you if you don?t use the correct exercises. The classic time proven muscle building exercises are the multi-joint exercises otherwise known as compound exercises.

The best multi-joint exercises are dead lifts, bench presses, rows, squats, pull-ups, shoulder presses and any exercise that moves your whole body through the air, but not just moving individual appendages. If you practice these exercises along with a few of their variations and incorporate a proper muscle building diet then you will easily stimulate muscle mass growth.

By using the mentioned recommendations and sticking to correct muscle building diet and workouts, you will quickly be able to build up muscle mass and be huge before you know it!

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