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Step by Step Guide for Muscle Development

Many people still have the ambition to create a muscular, well-proportioned physique. Everyone wants to gain a significant amount of muscle and strength, but they also want to see the benefits of their efforts rather than having them concealed beneath a layer of unsightly body fat.

So what’s the secret?

The key to building muscle, or any other physical goal, is to commit to a credible workout plan and practice discipline, consistency, and persistence. Begin with the techniques that allow you to lift the most weight and utilize the most muscle mass. Bench presses, shoulder presses, pull-ups, rows, deadlifts, squats, and dips are all multi-joint complex workouts that will offer you the most extensive muscle movement without over exerting yourself.

Follow these 7 Steps for Muscle Development:

  • Choose how many days per week you will commit to training.
  • Choose the frequency of muscle group training. For example chest, back, and shoulders on Mondays and Thursdays and arms and legs on Tuesdays and Fridays.
  • Select which exercise will target which muscle groups. Ideally you should not choose more than two exercises for larger body parts such as chest, back, and legs and no more than one for smaller areas such as arms, shoulders and calves. Make sure these are compound exercises which utilize multiple muscles with a wide range of motion instead of smaller isolated moves.
  • Determine the amount of sets you will commit to. Do not commit to a high number of sets that you cannot achieve. Start small and gradually build up as you gain strength.
  • Choose how many reps per set. Depending on your goal, anywhere from 4-12 reps will be ideal.
  • Don’t forget to rest after a set. If muscle growth is the goal, then rest periods of 45-90 seconds are recommended best.

Stick to the plan. Without commitment, all of the planning and training will be pointless. Make a promise to yourself that you will see this through for at least six months.

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