Everybody wants to see results quickly from their muscle building exercises, but not many people know which exercises really provide the best bang for the buck. It doesn't have to take a long time to build muscle, and it won't if you start incorporating the examples outlined below.
Core Muscle Building Exercises
The basis of any good muscle building program will include squats, bench presses, bent over rows, and dead lifts. When used together, these compound exercises work just about every muscle group in your body. Some people get too focused on exercises that only isolate one muscle, like the ever popular bicep curl.
Bench presses work the chest, triceps, and shoulders. Squats work the calves, hamstrings, quads, glutes, and lower back. Bent over rows work the entire back, lats, and biceps. Dead lifts work the hamstrings, lower back, upper back, shoulders, and glutes.
You'll get better results from working more muscles at a time. In fact, there are studies that show that compound exercises produce more muscle faster for a given muscle than an isolated exercise alone for the same muscle. This is common knowledge among experienced weightlifters, but still isn't widely known by beginners.
It's not that isolation muscle building exercises are bad, but they should be used as supplements to the core compound exercises. Don't misunderstand, isolation exercises are valuable tools, especially when working with problem areas, but they shouldn't be the basis of your routine. Would you rather focus on exercises that look good in the mirror (hello bicep curls), or exercises that build the most muscle in the least amount of time? Unless you really love those bicep curls, the choice is clear.
Consistency
The key to getting results from any muscle building exercise is consistency. It only takes a few weeks to start seeing strength increases and some noticeable muscle mass. It won't be easy. If it was, everybody would be muscled and lean. Just keep at it.
Plateaus are inevitable, but not insurmountable. Too many people simply give up when it seems they're not progressing as fast as they want to. Stay consistent in your approach and you'll move past those stalls.
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