Top 5 Ways to Build Muscle
What guy doesn’t want to be jacked out there? Not many. But to get there you are going to do more than just hope and wish. You need to get to the gym and put in work. Being lazy does not lead to muscle building, it only leads to a fat gut and cookie dough thighs. We have put together the top 5 ways to build muscle to get you looking like the biggest beast your genetics will allow.
Top 5 Ways to Build Muscle
Listen up if you want to build muscle. Here are the top 5 ways to pack on some serious muscle mass.
#1 Do Higher Reps
When it comes to building muscle higher reps is far superior to lower reps. Lower reps help build strength while high reps will increase muscle growth. One of the biggest muscle factors for muscle growth is time under tension, the more time your muscles spend working the more they grow. Higher reps and slow controlled movement is what will build the most muscle. You can mix in some heavy sets, but a majority of your time should be spent doing higher reps if you want to build more muscle.
#2 Change Up Your Workouts
Doing the same workouts over and over will slow your gains big time. Your body will adapt t0 doing the same exercises over and over and they will lose their effect over time. You should mix in different exercises to work your muscles in a way they are not used to, this will stimulate them more and lead to increased strength and size.
If you are a bench press guy try dumbbell bench press or presses on the Hammer Strength machine. The fact that your pecs aren’t used to doing these movements will totally blast your pecs.
#3 Use Drop Sets
Drop sets are a great way to blast your muscles above and beyond your normal workout. Basically what you do in a drop set is you do a set to failure with a certain weight then lower the weight and immediately do another set to failure then drop the weight again and do another set, typically doing three to four sets in one drop set.
One good way of doing a drop set is to do what we call running the rack. An example of Running the Rack would be to start with dumbbell curls at say 50 lb, do a set to failure then immediately move down to 40 lb dumbbells and do a set to failure then go down to 30 lb dumbbells and so on. Thus, running the rack of dumbbells. Try not to do it this too often though because it can lead to over training if you overuse it. The pump you can get from this is unreal though, leading to more muscle growth.
#4 Do Compound Exercises
If you are looking to build muscle, than compound exercises definitely give you your biggest bang for your buck. These exercises work several muscle groups at once and are the basics. Bicep curls and calf raises are fine and all, but if you are looking to increase muscle overall then compound exercises is where it at. The best compound exercises include squat, bench press, deadlift, rows, pull ups, shoulder press and cleans. These are the exercises you will want to focus on when it comes to building muscle. Get strong at these movements and you will have all the muscle you want.
#5 Choose the Right Supplements
Good supplements can be a huge help if you are putting in the work. If you are going to be lazy and not workout, than keep your cash but if you are serious about building muscle, than there are some supplements that can make a difference. One of the best muscle building supplements are testosterone boosters. Testosterone is the muscle growth hormone after all so if you want to build muscle you are going to need a good amount of testosterone running through your veins. Testosterone boosters work by increasing your natural testosterone production, increasing free testosterone and decreasing estrogen, this makes muscle building much easier and faster. Here is a good list of the top 5 testosterone boosters on the market today. More testosterone = more muscle.
The other top muscle building supplement is creatine. It is one of the most popular and most studied supplements on the market. Creatine leads to gains. Creatine is a compound that is made naturally in the body and helps supply energy to cells, particularly the cells in the muscles. Creatine is made in the liver, pancreas and kidneys and is secreted into blood for transport to muscles and tissues that have the higher energy demands. Increased creatine leads to increased muscle size and strength. That is why it is the preferred supplement for many athletes and fitness competitors. Check out the top 5 creatine supplements for the best creatine supps available.
There you have the top 5 ways to build muscle. It isn’t rocket science, just hard work and determination, much like anything else in life. Now get to the gym and get to work.