Do you do the correct exercises? Do you concentrate on the exercise form?
If you want to build muscle fast you shouldn't focus on small muscles because even if they look nice they won't help you build a lot of mass.
You have to focus on big muscles like legs, back muscles and pectorals.
To do compound exercises is one of the most effective muscle building tips that I can give you when we talk about workouts.
Don't bother working out your biceps, triceps, forearms, calves etc. for now if your primary goal is to build muscle mass fast.
The Importance of a Proper Exercise Form
Another of these muscle building tips is do your exercises correctly. Perform sets with the proper form.
One of the most common mistakes I see at the gym is incorrect exercises. Some like to cheat, some just do them wrong.
For example squats and deadlifts can be very dangerous if you perform them in the incorrect form, typically if you curve your back. That will hurt you and keep you away from the gym for a long time.
Squats and deadlifts are perfect if you want to build mass, but they are also risky due to the injuries that they might cause you if you're not very careful.
Instead I notice that many people like to cheat when doing biceps curls and bench press.
During the biceps curls you have to keep your back firm without bending backwards.
If you do that you help lifting the weights but you don't concentrate the stress on your biceps.
Only your forearms should move.
Cheating with the bench press is also very common, especially if you bounce the barbell on your chest, curve your back and make contact with the bench only with your shoulders etc.
Sometimes I see people that only do half reps because they put too much weight on the barbell.
It's okay to increase the weight each time, but man you have to be able to lift it at least 6 times, otherwise it's all wasted time and your risk to get injured as well.
It's a good idea to have a spotter behind you, but heshould help you perform the last rep, just in case...
If he has to do half of the work then what do you think? Just take some weight off and do what you can do, by yourself.
Hiring a personal trainer to teach you the proper exercise form could be another important option if you are a beginner. It's a good investment for the future.
I've had personal trainers for several years (well ok at that time it was included in the gym membership) and it was a great experience.
They teach you the correct execution for every exercise and in the mean time you learn from them. Years (and many studies) after I believe that it was a great investment.
If you do your exercises just guessing how to perform the movements by watching the other doesn't really help you to build muscle!
You just risk to get injured!
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