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Seven Simple Exercises To Build Your Muscles Fast

Many people want to build muscle but don’t know what to do. In this guide you will get seven exercises that if you do them together in one workout, it is the fastest way to build muscle.

For this exercise to build your muscles quickly, you need to do the exercise as follows:

-Do the cycle only twice for the first 2 weeks. Do each exercise with no more than 30 seconds of rest in between. Once you have completed one cycle rest for 1 to 2 minutes and then finish the second cycle.

-After the first 2 weeks you should get comfortable with the workout and should increase to three cycles instead of two.

-It is important that you do each exercise with appropriate weight and if you need to go to more weight, you should only increase the weight by 10% or less.

Below are the 7 exercises that will be the fastest way to build muscle.

1. The first exercise you should do is bent leg knees. You do this by lying on your back, relaxing your head and neck and placing your hands on the floor by your butt. You should place your feet flat on the floor. To do this exercise, you must lower your abdominal muscles so that you can raise your knees to your ribcage, and then you will slowly return your feet to their original position. You should do this 12 times per set.

2. This exercise is called the V-Up. To do this, lie on your side with your body in a straight line and your arms folded across your chest. You should keep your legs together as you lift them off the floor to your upper elbow which you also raise to your hip. You should do 10 reps of this on each side and should feel a contraction in your obliques.

4. This next one, the Bridge, is part of the palates program. You should get into the push-up position, but with your elbows bent. It is important that your body is in a straight line and pull your abdominals in. You should start by doing 20 seconds while breathing slowly and move to doing about 60 second sets later. You should do 1 or 2 reps.

5. This next exercise, tricep pull downs, are an easy exercise. You need to get to a triceps pushdown machine. To do this exercise you bring the bar directly to your waste with your elbow against your side. Press the bar down until your arm is extended, but not to the point where you lock out your elbows, then return to the return position. You should do 10 reps of these.

6. Leg extensions are done by sitting on a leg extension machine with your feet in the baths, lean back a little, and lift the pads to where your leg is extended. Do 10 reps of this as well.

7. You can do bicep curls with a dumbbell or a barbell. Holding the barbell in front of you, curl the weight toward your shoulders, wait a second, and then return to the starting position. Do 10 reps of this as well.

If you​​​​​​​​ do these seven exercises together, you should see that this is the fastest way to build your muscles.

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