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Obviously, the best way to build muscle is to perform strength training exercises in addition to eating the right kinds of food at the right time. Think of this diet-and-exercise combo as the best when it comes to how to build muscle effectively and quickly. In this article, however, we shall only discuss the exercises that can help in muscle mass-building within a short period, say, within a week.

You will not look like Arnold Schwarzenegger in his heyday within the time period but you will definitely see positive improvements in your physique. Keep at these exercises and you can have a body to flaunt on the beach!

Chest Pump

If you are on a date and you want to impress her with your chest muscles, we suggest the chest pump. The steps in this best way to build muscle just before showering are:


• Within 1 minute, do as many pushups as you possibly can.

• Quickly move into the modified pushup position and do as many reps as possible within 1 minute.

• Hold your body off the ground – about 20 inches – and hold the position for at least 20 seconds. (This is one superset)

• Rest only until your “burning” muscles subside and then repeat 2 more times.

Overextension Kickback

You will also want larger muscles on your arms and we must recommend the overextension kickback as the best way to build muscle on your arms. The equipment necessary is a light dumbbell and a weight bench, both of which are standards in even the most modest home gyms. After all, if you want to know how to build muscle, you must have the right equipment at hand.

• Position your left knee and hand on the weight bench for stability and bend forward to make your torso parallel to the bench.

• Hold the dumbbell in your right hand with a neutral grip.

• Hold it next to your thigh and then lift it up toward your back. Be sure to rotate your palm up so that it faces the ceiling. Straighten your arms.

• Pause and return to starting position. 3 sets of 8 reps for each arm is sufficient for the purpose.

Ab Pump

Well, of course, you also want six-pack abs – or at least, as six-pack as your abdomen can look in a few minutes of exercise. The best way to build muscle in the abdominal is through the ab pump with the following exercises:

• Modified bicycle kick

• Reverse crunch

• Rollup

In all of these exercises, we always emphasize the importance of proper form and technique. You want to maximize the benefits of these exercises – build muscles fast – while also lessening the risks for injuries like torn tendons and sprained muscles. This is the best way how to build muscle the right way – safe and yet effective and challenging.

Indeed, when it comes to the best way to build muscle, you must always listen to your body. It will be your guide whether you are doing the right exercises with the right reps, form and technique.


Resources:

Men’s Health-http://www.menshealth.com/fitness/exercises-build-muscle-fast

Forbes -http://www.forbes.com/2007/08/10/health-fitness-muscle-forbeslife-cx_avd_0813health.html

Yahoo Answers-http://answers.yahoo.com/question/index?qid=20070518004216AAXyrLd