Guys can get pretty overwhelmed trying to determine which method works. I’m here to tell you that most lifters need to remember that it goes back to the basics.

I know you are not surprised by that statement. Yup, it does in fact come down to the basics. If you want to do what the other experts do because it seems special or flashy, by all means go for it. Or you can do what I do and stick with the basics.

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What you will find is the basics are the fastest was to pack that raw muscle you so desire and also provide for you the strength you crave so much.

Today we will discuss basic tips for building muscle efficiently and as quick as possible. I’m going to keep it simple and provide the bare essentials that will build muscle fast. Let’s look at all the major muscle groups on the body...

Chest

To get the most out of your money, the chest is what you want to focus on developing as quickly as possible. Never mind those flye movements that involve the pec-decik, or dumbbell flyes, or even cable crossovers. Really place your focus on big pressing exercises like wide-grip dips, dumbbell presses and barbell presses.

Increasing the poundage on your compound pressing exercises should be your main focus. Down the road if including a few flye movements at the end of your chest workout is something you want, that’s okay...just remember poundage.

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Back

It’s all about the bent legged barbell deadlift. I can’t stress how this will help you quickly create that raw muscle size and strength I already spoke of.

Although this is can be extremely difficult I promise you it will pay off and it is totally worth it. You will get a full body workout from the neck on down. And I’m warning you now, if you have yet to do deadlifting, it will be tough, but you will certainly reap the rewards of this exercise.

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Shoulders

The compound overhead press is the way to go. This is what I feel is the most effective shoulder training routine.

First, do a standing or seated military press with a barbell. If you prefer you can do an overhead press using dumbbells. End with side laterals.

The front and rear heads of the shoulder receive plenty of stimulation during your chest and back exercises and therefore do not need to be specifically isolated.

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Biceps

Believe it or not, direct curling movements are not as important as you would believe. In fact it’s more important to understand that the time you spend on intense back training will have a direct affect on the majority of your bicep growth.

There fore you need to cut down on the volume of training. It’s okay to do a few sets of direct bicep work but be aware that too much can easily over train them, in effect cause the bicep growth to slow instead of speed up.

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Triceps

Now understand that triceps are heavily stimulated any time you do overhead shoulder press or compound chest pressing exercises. Recognizing this, take caution when you do direct tricep isolation exercises. Remember small sets will prevent over-working them.

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Abs

I bet you didn’t know that spot reduction is very difficult. People try to over emphasize attaining that rock hard 6 pack by trying to specifically target certain areas of the body.

In reality this is about body fat percentage and has very little to with a specific training technique. Do add a few sets of direct ab work to help strengthen your core and adominal muscles. However, doing countless sets of crunches and situps is unproductive and not the best use of your time.

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Quads

This one is all about the basic barbell squat. This is the cornerstone to developing those massive quads you so desire.

By far the most effective lower body exercise. Why? Because it provides heavy stimulation for those leg muscles, and larger amounts of anabolic hormones are released by this simple exercise. The result is an increase in the size of your upper body.

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Hamstrings

The secret to massively large leg biceps is in the stiff-legged deadlift or know as SLDL.

SLDLs are done with barbell or dumbbells. This exercise will cause your hamstrings to work out faster as compared to any other lift. Also you will notice how much more strength is added to your upper and lower back.

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Calves

The challenge here is to focus on muscular failure instead of just feeling a burning sensation.

Quality is stressed here as opposed to just doing lots of reps with arbitrary amounts of weights. Do as much weight as you can possibly handle, though focus on 8-12 high quality reps. Do the reps with a deliberate yet slow manner while squeezing at the top. Be sure to do a full range of motion until you cannot execute another rep.

Want to know more specific information to getting the results you want?

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