Gain Muscle Fast - 3 Things Your Trainer May Not Tell You About How To Gain Muscle Fast

By David Goff

Most people get motivated to muscle building, fat burning and weight loss. They desire becoming a smart and perfectly firm body or even a powerful new head-turning body so they would get amount of attention from the opposite sex. However they have no idea how to gain muscle fast and effectively at the beginning. This article will give you the tips many newbie should know about how to gain muscle fast and effectively.

1. How to Get Started To Gain Muscle Fast and Effectively?

This question sounds quite simple, yet hard to answer. Anyway I would recommend you getting started at the gym first, because it makes you a lot easier and you can start building muscle in the right track. You can start learning and applying with the real equipments and the machines as well as get helped and advised from your trainer.

Since you should take your muscle building course at the gym in 3-6 days each week, the gym located near your work place or your home makes you more convenient and save your traveling time.

In the basic training to build and gain muscle fast, I suggest you simply exercise for overall entire body. Continually exercise for 2 days, and take a rest 1 day. In case of no machines provided, I suggest using Barbell and Dumbbell instead.

* Press Press 2 sets x 10-12 times
* Inc DB Fly 2 sets x 10-12 times
* Leg Press 2 sets x 12 times
* Lying Leg Curl or Seated Leg Curl 2 sets x 12 times
* Wide Grip Pull down 2 sets x 10-12 times
* Lower Back Hyperextension 2 sets x 10-12 times
* DB shoulder Press 2 sets x 10-12 times
* DB Side later raise 2 sets x 10-12 times
* Barbell Curl 2 sets x 10-12 times
* Dumbbell extension 2 sets x 10-12 times
* Crunch 2 sets x 10-12 times
* Seated Calf raise 2 sets x 10-12 times

You do not have to get all exercises finished within a day. You may get 6-8 exercises in the first day and the rest for tomorrow then take a rest on the next day. Continue this workout routine for 3-6 months until your muscle gets strong enough, then you may go for the next higher intensive program.

You can find more information about exercises and workout routines from the site below:
http://www.exrx.net/Lists/Directory.html

2. Which of Necessary Muscle Parts Must Be Built?

Many bodybuilders use these muscle parts to manage training schedule. The list of main muscle parts shows below:

* Chest
* Back
* Shoulders (or Delts)
* Legs (Thighs): divided into of 2 parts - Quads (Front side), Hamstrings (Back side)
* Arms: divided into 3 parts - Biceps(Front side), Triceps (Back side) and Forearm
* Calves
* Abs

Each day, bodybuilders manage each workout period to reflect each specific muscle part. Doing this not only gives each muscle part a full exercise but recovering period as well - a good practical way to build and gain muscle fast and effectively.

By the way, "Legs and Calves Exercise" makes your entire body looks perfectly massive.

3. Muscle Building Supplements - How To Choose The Right Ones?

Muscle building supplements does not necessary for a newbie if you do not exercise in high intensive workout course. However, only regular food does not give nutrition enough for people who exercise in high intensive level. They really need them to build and gain muscle fast. Some significant ingredients are:

Protein: Amino acids help the building blocks for your muscles. You can take it from one to two grams of protein per pound of your weight. Getting protein through shakes give your body absorbed more than a pill form.

Creatine: The next important one in the supplement should be creatine. It helps your body to getting more muscle mass by decreasing muscle fatigue and improving muscle recovery. You are allowed to do more reps of higher weight. You'd better take in cycles e.g. four weeks first then two weeks off of it.Multi-Vitamin and Multi-Mineral (Micro-nutrients): Most people just think that their regular diet gives them enough vitamins and minerals. To get the recommended amount of daily intake, you need to go through extremely large quantities of food. The best solution would be to supplement our diet with a premium quality multi-vitamin-mineral supplement. One specific mineral supplied in your diet can develop your ability to build and gain muscle fast or improves your health.

In Summary

Start with the given tips could set your muscle building in the right track at the beginning. The most important thing about how to build and gain muscle fast and effectively would be learning by your own research and persistent exercise altogether. In a matter of months you can have your body looks firm and perfect if you follow the tips starting to build and gain muscle fast and effectively.

David Goff is an expert of bodybuilding and fitness training. He writes both daily and weekly articles that give you tips and techniques that HELP YOU in bodybuilding and muscle gaining in the most effective ways.FREE Details: http://www.MuscleBuildup.com

Muscle Building Supplements: Do You Really Need Them?

Another title for this article could just as easily have been: The Supplement Industry: Is It A Huge Marketing Scam? You would probably find a large number of people, hardcore lifters and fitness enthusiasts alike, that would answer that question with an emphatic yes.

Just Ask a Professional

I went to a seminar quite a few years back where the guest speaker was a certain bodybuilding icon of the early eighties (think huge legs and jaws), and someone asked him about the benefits of amino acids supplements. This particular bodybuilder smiled, blushing a little, and then talked about the role of amino acids (not the supplements) in building muscle, while completely dancing around the question. He finished by pointing out that he was contractually obligated to promote a number of muscle building supplements, amino acids being one of them. Needless to say, I did not buy another bottle of amino acids after that. Not to mention all the other all natural horse pills I was taking at the time.

The fact is, the muscle building supplements companies, like those producing dietary supplements and nutritional supplements, are making money hand over fist. And like those other companies, it markets, and sells, a lot of products that do virtually nothing for you, though they promise amazing results, often in a short amount of time. But does that necessarily mean that all supplements are a waste of money, designed to drain you of your hard-earned cash? While it may seem that way, the truth is there are a number of muscle building supplements that are a very important part of the muscle building process.

Yeah, But I Eat Really Well

On the other hand, in order to gain muscle size and strength, supplements are not really all that vital. As a matter of fact, all the nutrients you need for muscle gains are present in the everyday foods you find in your local supermarket. And If you feed your body with enough of these muscle building nutrients you can expect to achieve significant gains in size and strength.

So it is settled then, right? The time has come for you to swear off muscle building supplements forever, saving yourself the hassle of taking them, not to mention buying them. Not so fast...

So Do I Need Them Or Not?

As I said before, some muscle building supplements do provide substantial results, making them worth the cost. They give you that edge you have been looking for, through faster recovery and increased workout performance, pushing your body to an even higher limit.

Also, muscle building supplements make it easier to get the "stuff" your muscles need. Supplements take things like whey protein, creatine, glutamine, vitamins and minerals, and put them in one place for easier consumption. Creatine, for example, is found naturally in fish and red meat, though you would have to eat about five steaks everyday in order to consume a beneficial amount of creatine, instead of just mixing a teaspoon of the supplement into a glass of juice or water. Now I love steak as much as the next guy, but you know what they say about too much of a good thing.

Anyway, the choice is yours. Use muscle building supplements to get the best gains you possibly can, or save your money and do things the old-fashioned way. Either way is fine.

Go to http://MuscleTraining101.com/ to learn more! Article Source: http://EzineArticles.com/?expert=Rob_Pitt