March 2019 - OAthletik Fitness
March 22, 2019

The Best Exercises Targeting Each Muscle Group

shoulder press

Knowing which area of your body you want to focus on can inform your exercise choices. Your muscle fibers adapt to the type of exercise you do, so it is important to have a plan. There are 11 muscle groups in the body, and these correlating workouts are the best exercises targeting each muscle group.
Squats

  1. Hamstrings:
    Squats
    Deadlifts
  2. Calves:
    Jump rope
    Dumbbell jump squat
  3. Chest:
    Bench press
    Dips
  4. Back:
    Deadlifts
    Pull-ups/ Chin-ups
  5. Shoulders:
    Overhead press
  6. Triceps:
    Reverse grip/close grip bench press
    Dips
  7. Biceps:
    Close grip pull-up
    Dumbbell curl
  8. Forearms:
    Wrist Curls
  9. Trapezius:
    Deadlifts
  10. Abs:
    Sit-ups
    Pull-ups
    Squats

 

How to Build Muscle Fast Through Diet and Exercise

If you are looking to gain muscle, it pays to go back to the basics. Diet and exercise are the key to controlling body weight, and that includes muscle gain. You can modify your workout regimen to gain muscle faster if so desired. If you are looking to increase your muscle size, it is important to understand your own limits to be able to increase the intensity of your workouts and protein consumption. Here is a guide on how to build muscle fast:

protein powder

Diet: Protein and More

While some may have naturally fast metabolisms, everyone can benefit from a healthier diet. A protein-rich diet helps the muscles recover from a workout and grow stronger. Many people supplement their diet with protein powder, as it is a quick way to get protein into the body. The most common way protein powder is consumed is through protein shakes. These shakes can be consumed either before or after a workout. As long as your body is getting the protein it needs to build muscle after a workout, you are in good shape.

To figure out how much protein you should be intaking while trying to gain muscle, there are a few factors to consider. The average sedentary woman needs about 46 grams of protein per day, while the average man needs about 56 grams. This need for protein increases when one starts building muscle, as the protein helps heal the muscles so that they can grow.

If you are planning any particularly strenuous exercises, make sure that you eat enough calories to give your body the energy it needs to build muscle. While those who are concerned with losing weight may search for more low calorie foods, it is expected that a person will gain weight in the process of building muscle.

How to Build Muscle Fast

Exercise

Whether you are hitting the bench presses and lifting weights to tone your upper body, or doing squats and lunges to tone your lower body, understanding how your muscles are targeted during a workout can maximize efficiency. Use the list of best exercises targeting each muscle group at the beginning of this post as a guide.

 

Rep Range

How many reps you do between rest periods is a factor to consider when you are learning how to build muscle fast. When it comes to strength training, having rest periods in between reps are important so that you can ultimately continue your workout longer than if you did not have rest periods. Arguments have been made for how many reps are considered ideal for muscle gain, but it may come down to knowing yourself and what your body responds to. A lower number of reps, such as 5,  would be ideal for someone just starting out with weightlifting. If you are new to weightlifting, you can work your way up to a higher number of reps (15) with time. If you are unsure where you fall, a moderate number of reps, such as 10, is always a safe bet.

Training Program

If you are ready to put on pounds of muscle, start with a Houston gym known for its elite training. O Athletik has state-of-the-art equipment to target every muscle group in the body, as well as personal trainers ready to help you reach your goals and fitness classes that will keep you on your toes.