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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