The Seven Best Work Out Tips If You Want Fast Muscle Gains

The first work out tip is to focus almost exclusively on the major compound exercises because they affect several muscle groups at once, and this is the most efficient way to train.

Movements like the squat and dead lift will develop all the major muscles in your legs and back, which is where two thirds of your muscle mass is. The squat exercise for example, will work your entire body. The muscles that aren't involved in the lift get plenty of work stabilising the body and holding it in the correct position. For fastest, best and most permanent results, plan all routines around either the squat or the dead lift.

These are the best upper body exercises you can do - bench press, overhead press, chin, dip and shrug - again all compound exercises please note.

Here is the second work out tip - word hard and brief, then get out of the gym and rest. If you train more than three times a week you're simply not giving your muscles a chance to recover and grow. And if you work out more than four times a week I'd suggest you're not training hard enough. If you train hard enough you will not be able to have four workouts a week, unless you have truly amazing recovery capability. This is a common mistake - too many sessions but not working hard enough! Two workouts a week is the way to go.

The next work out tip - train hard! I'm saying that for best results you need only two sessions a week in the gym - which means five non training days (you could do some cardio) - it also means that you should be really raring to go on those two training days. You must lift big to get big, so add weight to the bar each workout. Most folks add too much weight too fast and so they get stuck. The secret is small amounts of weight to allow the body to adapt to the extra stress. If you add small amounts of weight your body will be better able to adapt to the extra stress placed on the muscles.

Make certain that you eat well - your muscles need the food as fuel to recover and grow larger. Make sure it's good quality food and not junk. Eat high protein foods like chicken breast, turkey, tuna and eggs. Ensure that you get plenty of fruit & veg. Check food labels for saturated fat in your diet - high levels of saturated fat is linked to heart disease.

Keep your workouts under one hour in length - train hard but briefly. If you workout too long your body starts to produce the cortisol hormone, which is detrimental to muscle growth. Two great benefits of this type of training - first, it works better and second you get some of your free time back!

A work out tip not to be underestimated is don't get injured! That sounds a bit smug, but I am serious - injury will stop all gains. The obvious question - how to avoid injury? First - learn perfect exercise technique and practise it on each and every rep, and second, avoid harmful exercises.

Avoid the bent over and upright row movements, and any pressing exercise behind the neck.

An essential work out tip is to cycle your routines for best muscle gains. To cycle workouts means to start out light and then build up to and past your personal best lifts - the lower weight at the beginning gives you momentum. Get this right and you can consistently beat your previous best lifts with little apparent effort!

Understanding how to design and plan home workout routines that will work for your body is perhaps the most important part of bodybuilding.

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