What are the most effective exercises for the "muscle building process"?

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Answered by: anton, An Expert in the Weight Training 101 Category
This is an introduction and overview of how to build muscle fast as possible, but in a natural way. Weight training is the best way to get in shape, stay in shape, and build high quality muscle. There is really no exact science or proper way of building muscle. Everyone's body is different and responds differently to certain exercises.

First things first. The "muscle building process" is really putting in the work, eating right, and being consistent. Genetics will determine the amount of muscle a person can gain and how fast that body can build. The best way to getting the body of your dreams is to start out with a plan and make small goals throughout the transition. You want to start out with the big three movements, which are known as compound movements. These exercises include bench press, squat, and deadlift. Compound movements build the muscles faster because they cover more than just one body part. For example; squats directly target the legs, but indirectly hit the glutes and lower back. The same is with bench presses. They directly hit the chest, but indirectly hit the shoulders and triceps. You won't build the maximum amount of muscle by doing bicep curls, leg extensions, or crunches. Focusing on the big movements will get you on the right path of getting bigger.

Once you've built your foundation with the compound movements, you can now start to incorporate the isolation lifts. Isolation movements are those that target smaller body parts, such as the abs, calves, and biceps. You'll notice that these lifts doesn't require a lot of weight and are more for fine tuning and toning up. Dumbbell curls and weighted crunches can target these areas fast and effective. Remember that Rome wasn't built in a day. Staying consistent is a must if you want the high quality physique that people admire. Even on those days when you don't feel like it, you have to be dedicated and push yourself.

Beginners will make their best gains early on because the body is receiving this new stimulation. After a few months, the body will plateau and gains will slow down. Don't get discouraged here, as all you have to do is change up your routine and shock the body with new movements. Examples would be to change the order of exercises, adding extra weight, time under tension, and super setting, " that is training two opposing muscle groups after the other." You have to keep your body guessing in order to continue the "muscle building process."

Last but not least is your nutrition. Nutrition is just as important as the training. If you're goal is building as much muscle possible, eating foods high in protein is a must. Also taking in high amounts of carbs, which will give you the energy to workout. Remember, fitness is 50% nutrition and 50% training. The health and fitness industry has many products to choose from. Drinking plenty of water is a staple because muscles are 70% water. Supplements can also help you achieve your goals faster. Creatine, protein, and glutamine are key ingredients that will prime your body for future growth. Buying some whey protein will be your best bet and give you better results. These items are used in addition to regular foods because of they're fast digestion process, making them easier for your body to digest them.

Last but not least is rest. You can't expect to grow if you don't rest or sleep. Having a schedule of training days and rest days should be implemented. Training breaks down muscle tissue, but rest actually builds muscle tissue. Health and fitness is easy, as long as you stay focused. Taking these ideas into consideration will get you on the right path of getting the body that women admire and men respect.

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