Let's face it. It's not as simple as getting yourself a membership to a gym, training each muscle group once per week, then resting while you enjoy protein shakes, tuna, and chicken.

Really. That won't get you anywhere near the size you need to be to get in a bodybuilding contest.

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Yeah, it would be cool if that were all you had to do. Unfortunately, just having a gym membership and training regularly with casual eating isn't going to get you the big muscles you want.

To get big muscles fast, here are three simple steps.

Performing Squats and Deadlifts

Two of the "big three" exercises behind a real mass and power muscle building routine are the squat and deadlift. These two powerful exercises are the kings of the jungle. If you don't incorporate them into your routine, you honestly don't have any chance of survival. By performing these two exercises alone, you work out about 75% of your body's entire musculature. This includes your shoulders, traps, back, arms, calves, gluts, hams, and core muscles.

Combine that with the fact that the intensity of the squats and deadlifts actually force your body to literally release a greater volume of growth hormone, and that causes your muscles to get bigger all over your body. As a result of your muscle growth, you get strength gains in all the other lifts you perform. Overall, you become more muscular!

If you've had trouble gaining muscle mass before, sqauts and deadlifts are very critical for you because of how the growth hormone affects your entire body.

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Make Compound Exercises Your Focus

If you wanted to isolate more muscle fibers, which would you do?

A cable cross over or a bench press?
A lateral raise or a military press?
A bicep curl or a chin-up?
A tricep kick-back or a dip?

Do you really want big muscles? If you do, then compound lifts are by far not optional; they are completely mandatory.

Focus on the following exercises...

Leg presses
Barbell rows
Squats
Deadlifts
Pull-ups
Bench presses
Chin-ups
Dips
Overhead Presses

If the only thing you do is focus on building your small muscles like calves and arms, then you'll get exactly what it is you focus on...small muscles!

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Make Sure You are Honest About Your Rest Periods

Have you ever walked in the gym and noticed an average guy who timed his recovery using a stopwatch? Stopwatches go beyond being helpful for endurance athletes; the stopwatch is a powerful tool that should be used by every man who is really serious about getting big muscles.

In general, your rest period gets longer the closer you get to your one-rep max, and the rest period gets shorter with a higher number of reps. This is crucial.

Here are two examples...

If you train for maximum strength, it's required for you to take at least 3 to 5 minutes rest between sets. If you only take 2 minutes, you really aren't giving your body an honest workout.

If you train for hypertrophy (muscle size), shorter recovery times (30 to 90 seconds) are required. If, instead of resting for 30 to 90 seconds, you check out the cute girl on the elliptical and by doing so, you let your rest timeframe carry beyond the 90 seconds, you aren't giving your body an honest workout.

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Here's a thought...

How can you be sure you are truly stronger without monitoring your workouts and rest periods? Let's say a week ago you benched 155 pounds doing 4 sets of 10. This week, your bench was 165 pounds, also for 4 sets of 10. Given the same rest period, this is a great improvement. If, however, you took an extra minute between sets this week, you really didn't become any stronger. In this case, you just increased your rest period!

Conclusion

You now understand that getting big muscles is not as simple as getting yourself to the gym and downing a couple of protein shakes. Just apply these three simple steps during your workout program, and I can guarantee you will start getting big muscles all over your body!

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