Medical Articles

Proven Effective Muscle Building Workouts That Will Help To Build Muscles Quickly

It seems as if most people want to do a couple of things when they first start out building muscles. The most common thing is that of building their six pack abs. After that, most body builders when first starting out want to improve the size of their arms as quickly as possible. This is all great, but one thing that most people do not realize, is that their body will only allow so much disproportionate growth on any particular portion of the body at any given time. Once you have reached this point, the muscles just stop growing until the rest of the body catches up. So if you would like to have bigger arms, you will also need to workout your legs and many other muscle groups.

Then you also end up with the dreaded over training in which their muscles actually decrease in size rather then increase. If you focus solely on your arms, and the amount of intensity you perform on them is disproportionate to the rest of the body, this will in fact lead to over training and a reduction of the muscle size.

The biggest thing that you need to always keep in mind when it comes to building muscles is to work harder and smarter in order to achieve the goals you have set. Working out for longer periods of time is not the way to build muscles; rather you need to overload those muscles in a shorter period of time and keep the time spent on repetitions to 30 to 45 seconds at the most. This means that when working out, you need to find a weight that will allow you to do no more then about 10 repetitions in 30 to 45 seconds with the final rep being the hardest to attain.

You will also need to set up your workouts into every other day such as Mondays, Wednesdays and Fridays and allow for two days of rest over the weekends. Start each day's workouts with the proper warm-ups and then do 2 sets of squats for 10 repetitions; adding weight if necessary so as to overload the muscles in that time period. This should then be followed by a single set of 10 repetitions of pullovers, 1 set of dumbbell flies, 1 set of upright rows, then end the workout with your arm specific routine. For the triceps, do a bodyweight dip followed by a set of triceps press downs, or for the biceps you should do a bodyweight pull-up and a set of barbell curls.

You should spend no more then 45 seconds on each set and spend no more then 2 minutes for a break in between sets. Ultimately, you need to workout as hard as possible in order to ensure that you are able to overload the muscles during the workout routine.


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