Do you know what you really need to get good muscles? You think it’s as simple as entering a gym, train once a week, swallowed some protein shakes and eating tuna and chicken as possible? And voila, you’re ready to compete in a bodybuilding contest. Do you really think it’s easy to gain muscle mass and big muscles? Unfortunately, membership to the gym, his constant training with weights and eating habits alone, not going to get. Here are five easy steps to fast muscles:

Squat and Deadlift (Deadlifts)

Squats and dead lifting are two of the three fundamental exercises to enhance muscle mass development. Consider these two years as the kings of the exercises in the jungle training. Without them, would not be able to survive! Only these two exercises make you work 75% of your muscles. And that includes traps, shoulders, arms and back. Buttocks, calves, thighs, abdominals and lower back.

Regardless of the degree of intensity, squats and dead weight forces your body to release huge amounts of growth hormone. This, in turn, results in muscle strength throughout the body. This effect “overflow” in turn affects the strength with which you are performing your other surveys and therefore more muscular! These exercises are essential for those who find it hard to boost muscle mass, because of the hormonal spikes affecting the entire body.

Stick to compound exercises.

What kind of exercise will generate more muscle fiber? A bench press or a cross over with cables? A military press or lateral raise? “Lifts or tricep kickback from? If you dream of one day having a big muscles, then the compound exercises, not optional, are required.

Stick to squats, leg press, dead lifting, bench press, barbell row, push-floor, curl bar, and plate or lizards.

If all you do is concentrate on increasing the size of their puny arms, well, will end just as it began, with puny arms!

Be honest with your time off

When was the last time you saw someone in the gym to control the time off to watch? Timers are not just for endurance athletes but should be used by those who are serious about muscle definition.

In general, more repetitions, rest period and less as they reach the maximum weight, and therefore, decreases the number of repetitions, increase the rest period. This crucial point, often not taken into account, and yet it is absolutely crucial to the success of their training.

For example, if you are doing training with maximum volume and strength, which requires at least 3-5 minutes rest and you take 2 minutes, he is doing damage to your nervous system. If your training requires hand, only 30-90 seconds of rest and more time distracted looking at the pretty girl at the machine next door, you are damaging your metabolism.

And finally, how do you know that is stronger, if not monitor your time off? For example, say that last week he bench presses with 67.5 kilos in 4 sets of 10. This week, he bench presses with 72.5 kilos in 4 sets of 10. If the rest period was similar for the 2 training, the improvement is remarkable! However, let’s say you took an extra minute or two between each set. What does this mean? Means that is not improving, but that break anymore.

Now is it clear that strengthening the muscles is not easy and it is not just going to the gym and take a few protein shakes or a few steroids. Be sure to follow these 3 simple rules and I promise you will begin to create new muscle all over your body!