If you are looking to build muscles fast, and safely, there are a few things to take into consideration before you get started. The first is that building muscle size involves higher weights with fewer reps, this will work the muscles harder and when they heal, they will grow in size faster.
- Exercise 1 – The Bench Press
This exercise is done by laying flat on the bench with the bar at rest just above the eyes and your feet should be flat on the ground. Taking the bar from the resting position you will lower it down to the chest but not on the chest. This is the down phase and inhaling is important at this stage. When pressing the weight back up your arms should be fully extended with the elbows locked. The down phase and the up phase should both take about the same amount of time.
- Exercise 2 – Squats
These are done with the weights on the shoulders while bending at the knees and hips. The torso should be rather rigid with your eyes always forward as this aids in maintaining proper balance and form. Once at the bottom of the squat, you will extend the knees as well as the hips to rise to a full upright position, exhaling during the motion.
- Exercise 3 – Shoulder Press
This can be done standing but the preferred method is sitting with the back supported the whole time. Taking two dumbbells, one in each hand, the arms are raised to shoulder height with the palms up and the thumb around the dumbbell. Do not click the weights together above the head and don’t lock the arms. The best muscle gain is found here while there is continual weight on the shoulder muscles. Slowly lower the weights back down to the starting position keep consistent speed throughout the movements.
- Exercise 4 – Dips
For this you will need a set of parallel bars. During the down phase of this movement, your head must stay up and looking forward. Grabbing the bars tightly, lower your body a little past the point where the triceps are parallel to the floor. The up phase is simply raising the body back up with the arms to the starting position.
- Exercise 5 – Deadlift
Standing upright with the feet about shoulder width apart, squat down and grasp the bar just outside the feet. Keeping the back straight and rigid and the arms unbent; raise the bar off the ground with the hips, knees and legs. Once up, use the shoulders to finish the movement of the up phase. Lowering the bar is done at the same pace. The lifting here must be done with the legs as bending can lead to disc problems.
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