How to Build Lean Muscle Mass Quickly Using Proven Weight Training Methods

By: http://superbodybuildingtips.wordpress.com

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?

If you know the answers to all those questions, then congratulations. You're well on your way to building lean muscle mass. But if you don't know some or all of those answers, then you better pay attention, because something is definitely missing from your weight training program.

Now we're getting to the "secrets" you need to know in order to build lean muscle quickly. But first of all, you need to know the basics. And if you think these basics are kiddie stuff, then think again. If you want to know how guys with the biggest, strongest muscles got them, it's because they paid attention to these basics.

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 exercises are one of the "secrets" in order to build lean muscle quickly. So make sure you incorporate them into your workout.

You 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.

Here is how you can discover if the weight you're lifting is too heavy, too light, or just right to challenge your body:

Using the correct form, you should be able to execute 8-12 reps with each weight. If you can do more than 12 reps, then that weight is too light for you. If you can't manage 7 reps, then the weight is too heavy for you.

To build lean muscle, completing 7-12 reps will give you the biggest gains. If you want to increase your strength instead, then try a rep range of 1-6.

Forget Long Training Sessions!

If you want to build lean muscle fast, then forget about long training sessions! Ideally, your weight training session shouldn't last over an hour for best results.

And don't think you need to train every day, either. Three days per week is plenty, especially if you use the following timetable or one like it.

Monday - Arms, back, biceps 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"!

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