Quick Ways to Build Muscles Secret to Success Requires This Technique

Quick Ways to Build Muscles

As you probabl already know, the way you lift is an important aspect of your quick ways to build muscles.  But the specific technique I'm referring to doesn't involve the position of your hands or any set and rep combination.  I'm actually talking about the "Time Under Tension" technique. 

Here is an article from my good friend Jo Chris who covers this topic in more detail:

When you are trying to build upper body muscle there is a well kept secret no one talks about that has a huge impact on your results. Okay, maybe it's not necessarily a secret intentionally being kept from you but definitely a little known concept that absolutely does affect your success in your muscle building efforts. The concept is called "time under tension" and if you want to build upper body muscle, you need to understand the role it plays in your exercise routine.

First, let's cover what time under tension means. In very basic terms it refers to the amount of time the muscle is under stress/tension in your exercise move. An easier way to think of it is: the time it takes to complete the number of reps involved within each set?

Now this brings to mind something I see at the gym constantly. See if this story sounds familiar to you. You're at the gym doin' your routine and out of the corner of your eye something catches your attention. When you turn to look, you see it's a freak throwing weight up and down to a 200 beat per minute tempo with no regard to the speed of his move. Like a drag racer he's finished his 10 rep set in 10 seconds flat. This practice will not build upper body muscle. At most it will only work to add a little strength.

What needs to occur when you lift weights to build muscle is to put your muscles in a hypotrophy state. That's a condition where a growth and increase in size of the muscle cells occur. To achieve that state you need to slow your move down. 40 to 70 seconds of "time under tension" allows to that to happen. Here's the best way to hit your time under tension mark. When you perform the reps of each exercise, here is your tempo pattern using the bench press as an example. On your lift, push the weight up in a 1 to 2 second burst of power then pause and hold for one second before releasing the weight. As you release, do so to a 3 to 4 second count and then pause for one second before beginning your next rep. Repeat all of your reps in this manner. On an 8 rep set the time under tension would fall somewhere between 48 to 64 seconds. The perfect zone for you to get your muscle cells in a growth and increase state.

So slow your movement and set a tempo to build upper body muscle and make some major advances in gain. It's a good bet you've got the rhythm now you just need to get the beat.

(If you want to see some dramatic changes in your body, take a look at for some more information?  Go to ==> quick ways to build muscles and get started today!)

To your muscle building success,

Tracy Hanyes
http://www.quick-ways-to-build-muscles.info/
Quick Ways to Build Muscles

Build an Awesome Ripped Upper Body Using These Classic Proven Quick Ways to Build Muscles in Your Chest

Quick Ways to Build Muscles in the Chest

Creating the upper body that makes guys jealous and girls want to do a double take isn't as hard as may think.  All you need is to perform the right muscles building exercises for the chest.  Use these three classic moves as part of your normal resistance training routine. Perform them using proper form and applying proper technique and you'll have one of the best quicks ways to build muscles in the chest and a great looking upper body to prove it.

For proper technique, you always want to lift using the full range of motion. Focus on the muscles you are trying to work. Use slow controlled moves as momentum causes other muscles to assist in the lift and takes the work away from the primary muscles the move is intended for. Exhale on the resistance and inhale on the release. Get a spotter so you can always lift the maximum weight while maintaining good form. Bottom line...don't compromise your muscle growth by cheating on your technique.

Here are the 3 moves to give you quick ways to build muscles in your chest:

· Pushups - In a plank position, while keeping your back straight, lower your chest to just hovering the floor by bending at the elbows and repeat. The variety of options in which this exercise can be performed keeps it fresh and challenging.

· Pull ups - Using a wide grip overhand grip and a bar, pull yourself up to where your chin is above the bar. Lower to where your arms are fully extended and repeat.

· Bench Press - While lying on your back on a bench, using a barbell or dumbbells, lower the weight to where it hovers at or just above the nipple line. Push the weight up until your arms are fully extended. Lower the weight again and repeat.

When performing these exercises, you are always looking for improvement, typically identified by increases in weight or resistance. Each time you perform one of these moves, you're looking to improve on the amount lifted by 5 pounds, until you plateau on the exercise. You should target reaching volutionary failure also known as muscle fatigue at the end of each routine on all of your muscles.

Be sure and give your muscles one full days rest at minimum before working the same group again. Use these exercises in their correct form and this is one sure-fire technique for quick ways to build muscles in your chest.

While these exercises help to build muscles in your chest, without a challenging training routine to apply with these exercises you won't get the results you want. The optimal muscle exercise training technique to apply these moves to needs more detail. To get amazing results you can see, go to quick ways to build muscles and discover the best training strategy to build a well defined chest. Plus sign up for your gifts, a guide to 20 ways to avoid screwing up in the gym and free on-line training.

(Are you ready to get your ripped, muscular sexy body?  Go to ===> quick ways to build muscles for the fastest way to build the muscle you want.)

To your muscle building success,

Tracy Haynes
http://www.quick-ways-to-build-muscles.info/
quick ways to build muscles

Quick Ways to Build Muscles at Home - 5 Moves for Major Gain

Quick Ways to Build Muscles at Home - 5 Moves for Major Gain

Are your workouts performed at your "home" gym? Are you looking for quick ways to build muscles with the exercises you can perform at home? There are some compound moves that will bring you major gain in the shortest period of time and they can all be done with or without equipment right in the comfort of your own home.

Here are 5 exercises that will get your muscles in shape in the quickest period of time. You can do them at home with or without equipment. Either option will provide for quick ways to build muscles. And, when lifting your own body weight no longer fatigues your muscles, adding additional weight to any of these options will help continue your efforts to add more muscle. (If no weights are available use a backpack with rocks or...you could even get the assistance of your little ones if they are around.

5 Exercises:

Push - ups - doing standard push-ups or performing any number of 10 different variations will help you to build muscle. Perform a push-up routine 3 times a week that takes your muscles to failure and you'll start seeing muscle growth in your pecs and triceps.

Squats - a standard squat is an optimal option for working and building all of the muscles in your legs. You can add some variety for more quick ways to build muscles in your legs by doing walking lunges or stand on a raised platform and perform one legged lifts.

Tricep Dips - for more upper body work, perform the dip to work on your triceps, chest, back and shoulders.

Pull-up - for a great lat workout (muscles on your upper back) do a pull up. Using a wide grip, find a bar you can use to pull yourself up with. A lat pull down can replace this exercise if equipment is available to do so.

Deadlift - in this case, weight will most likely be necessary to really work the muscles and make gains in mass. One of the best exercises to perform for quick ways to build muscles, it works a multitude of muscle groups including the glutes, back, traps, legs, and arms.

For a program that will transform your body and rock your world, visit ===> Quick Ways to Build Muscles.

Try the techniques as a sure fire way to make some major improvement in your muscle mass.

To your ultimate success,

Jo Chris
http://www.quick-ways-to-build-muscles,info/

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Your Best Exercise Overall for a Quick Way to Build Muscles

Best Exercise for a Quick Way to Build Muscles

What is the best exercise overall for a quick way to build muscles? The clean and jerk.

This one exercise incorporates multiple moves that work nearly every muscle in the body. And when doing this exercising utilizing proper technique, you will get the maximum effectiveness of the move in building the muscle.

Watch this Video for proper execution of this move:




Here is the written description of the clean and jerk exercise:

1. Stand in front of the bar with your feet shoulder-width apart and bend down to grasp the bar with an overhand grip.

2. As you bend down, keep your back slightly arched by keeping your shoulders back and your chest out.

3. Bend down until your thighs are about parallel to the floor, keep your feet flat and take a deep breath (position A).

4. With your arms fully extended, elbows pointing out, shoulders over the bar and shins close to the bar, begin to pull by extending your knees and hips and raising your upper body (position B).

5. Keep the bar close to your body, look straight ahead and maintain the arch in your back.

6. As the bar reaches a point just above your knees, thrust your hips forward, start shrugging your shoulders and raise your heels powerfully off the floor (position C).

7. Keep shrugging your shoulders as high as possible, pulling the bar up to neck height (position D).

8. As you reach neck height and rotate your arms under the bar, bend your knees to catch the bar, keeping your upper body erect and your back slightly arched (position E).

9. Come to an upright position, take another deep breath and bend your knees. As you explode upward, locking out your knees, you'll also raise your heels off the floor in a powerful drive of the bar overhead (positions F and G).

10. Exhale as you lock out (position H).

11. Once you lock your arms out, lower the bar to your chest and then to the ground. Repeat.

Written steps provided by http://findarticles.com/p/articles/mi_m1608/is_3_16/ai_54037011/pg_2/?tag=content;col1

More great exercise tips to advance you muscle building efforts can be found at ==> quick-ways-to-build-muscles.

Have fun with it but remember safety first by using proper form.

To your muscle building success,

Tracy Haynes
www.quick-ways-to-build-muscles.info

Quick Ways to Build Muscles Rock Solid Exercise Training Approach

Okay, so if you are reading this post, you must be looking for quick ways to build muscles in your exercise training. Well, I am committed to giving you what you want to help you achieve your goals so here is your answer.

Now mind you, this technique will bring you and your muscles to your knees. Why? Because you're going to work and work hard. You have to. It's the only way to get your muscles to grow.

Now, I not talking about ripping your muscles to shreds...but I am saying that this routine will break those muscles fibers down to where they are rebuilding after every exercise and ultimately causing muscle growth. That's what you want, right?

So here we go...

When you get to the gym, make sure you have a spotter cause you're going to push your muscles to their limits, especially on the last reps of the last set of each move and you don't want to cheat on your form or you are comprimising on your growth potential.

Start with a 10 minute warm up on the treadmill. A gradual increase in speed in the first 3 minutes then run for 5 minutes at a moderate pace. Then slow the speed back to a gradual walk.

Then stretch. Make sure and stretch all muscle groups holding for a minimum of 10 seconds.

Then hit the weights. 8 exercises will cover the entire body effectively including abs, biceps, and triceps. A sample list is squats, hanging leg raise, bench press, seated rows, incline bench press, pull-ups, chin ups, and tricep dips.

Perform a routine involving 4 sets. Start with 12 reps and decrease on each set by 2 while increasing the weight by 5 pounds. Here's an example:

Set #1 - 12 reps 30lbs 30 second rest
Set #2 - 10 reps 35lbs 30 second rest
Set #3 - 8 reps 40lbs 30 second rest
Set #4 - 6 reps 45lbs going to failure within last few reps
(if failure isn't reached on last few reps of last set, increase weight in beginning next time the exercise if performed.

That is the routine to use as one of your quick ways to build muscles. You can follow this plan for 4 weeks until it is time to change it up in order to "shock the muscle" to give it a jump start.

When it's time to switch up your routine, go to ===> quick ways to build muscles for more exercise training examples.

Remember to give your muscles a rest after your workout. A one day break is good...two days is better.

All this information and more is available at ==> quick ways to build muscles.

Give the routine a try. Leave a comment and let me know what you think.

To your muscle building success,

Tracy Haynes
http://www.quick-ways-to-build-muscles.info

Explosive Circuit Training Routine for a Quick Way to Build Muscles

There are a number of variations that can be used to help you in your attempt at finding quick ways to build muscles. Arguably, one of the most effective have to be the good ole’ circuit training technique. This is the one muscle building training method that will help kick your results into overdrive.

So what is circuit training?

Circuit training is a way to work the whole body in timed increments. Continuing to keep an elevated heart rate allows for improved cardiovascular health. Plus, this method off training will have a full body workout achieved in a minimal amount of time. The exercise can be done anywhere and made to be as hard or as easy as you would like.

As a way to provide quick ways to build muscle, HIT circuit training workouts are kept short which limits Cortisol production while capitalizing on the intensity of the work. Plus, by working in an anabolic state, you’re prompting fat burning at a higher degree.

Learn more muscle building techniques here ==> quick ways to build muscles.

To achieve a muscle building state in your circuit training workout, the number of reps in the routine need to be reduced while the weight for the exercise needs to increase.

Using a cable machine, take look at this upper body muscle building circuit routine:

1. Cable chest press
2. High row
3. Shoulder press
4. Cable bicep curl
5. Reverse grip tricep extension
6. Cable crunch

Perform 4 sets of each circuit starting with 12 reps on the first set.
Perform the second set doing 10 reps but increase the weight by 5 to 10 pounds.
Repeat the process through the 3rd and 4th set, lowering reps by 2 and increasing the weight by 5 to 10 pounds.

Do not rest between the exercises in the circuit other than possible setting up the equipment for the next exercise.

Maintain proper form and technique:

• Use full range of motion
• Use slow controlled moves
• Exhale on the lift and inhale on the release
• Stretch before exercising


Try out this sample routine but don't get hung up on the same old thing. Check out more sample routines to help with quick ways to build muscles,
go to ===> quick ways to build muscles.

More great training information is provided in the quick ways to build muscles training series. Sign up for it at the right of this post.

To your muscle building success,

Tracy Haynes
www.quick-ways-to-build-muscles.info

3 Bread and Butter Exercises for Quick Ways to Build Muscles in Your Abs

Ab work is an important aspect in the quick ways to build muscles and getting the ripped poppin’ 6 pack look you want. The good news is that if you’re performing all of your exercise routines correctly, your abs are already getting a good workout.

But to really put some focus on the midsection and help bring those abs out, you can perform specific exercises to target work in that area.

Here are 3 bread and butter exercises to build your abdominals and get a ripped 6 pack:

Hanging leg raises – (Stretch):

While hanging from a chin bar using an overhand grip, raise your slightly bent legs (15º) level with your hips focusing on using your abs to lift. Then lower your legs back to an extended position. To increase intensity, lift legs higher each rep and/or add ankle weights. Do 3 sets of 15 reps.

Weighted woodchoppers – (Functional rotation):

Using the cable machine, stand perpendicular to the hand grip placed in the top position. Reach up and grab the hand grip with both hands and pull the grip down and across the body. For example, if the grip is on the right side of your body, reach up using both hands and pull the cable down and across your body toward the outside of the left knee. A slight bend at the knee can occur during the movement. Focus on using the obliques to turn and crunch. Keeping fo Do 3 sets of 15 reps using a weight that brings fatigue on the last rep of the last set.

Weighted cable crunch – (Contraction):

Using a rope handle or bar to grip, get on your knees in front of the station and pull the bar down bringing your forearms to your knees and head to the floor as you curl as the waist. Return slowly back to starting position. Do 3 sets of 15 reps using a weight that brings fatigue on the last rep of the last set.

As your abs get stronger, increase reps to 25 and sets up to 6. Or, for added variation, increase the resistance by adjusting the weight. That will intensify your workout and add to the quick ways to build muscles.

More muscle building ab routines can be found at ===> quick ways to build muscles
If you are interested in more specificity regarding 6 pac abs, take a look at ===> 6 pack abs in 6 months.

More great training information is provided in the quick ways to build muscles training series. Sign up for it at the right of this post.


To your muscle building success,
Tracy Haynes
www.quick-ways-to-build-muscles