When you are trying to build muscle, some exercises are better than others. They can help you maximize the effects of each and every workout.

What are the keys to building muscle and keeping it on?

1. Supersets work complementary muscles one right after the other.

Making your workouts short and intense is the best way to get results. When trying to build muscle, your body responds better to challenging bursts of strenuous activity, not long exercise sessions.

The most effective way to do this is to superset. Supersetting is when you do two exercises, one right after another, with no rest in between.

Supersetting involves working two different muscle groups. In between sets, there is a very short rest period. The benefits are that you work more muscle in less time and reduce your risk of injury because the strain any given muscle or tendon is less intense.

When you couple bicep curls with tricep kickbacks, you are performing a superset. Other examples of muscles groups that you can pair include back and chest muscles or quadriceps and hamstrings. You will notice that your workouts become much safer, more efficient, and best of all, you?ll see results in your body.

2. Increase workout intensity with compound exercises.

When you are trying to build muscle, intensity is the key. While your workouts are short ? not more than 35-40 minutes ? they should be very intense and difficult for your body.

A great way to both increase your intensity and see results is to use compound exercises, in which more than one muscle is required to do the move. Some examples are:

* Walking lunge with overhead press

* Pushups with side planks

* Pairing squats with overhead presses

* Doing lunges with bicep curls

* Pushups with one armed row

Compound exercises like these have a lot of benefits: you work on balance and coordination, make sure all your muscle groups are active, and add intensity to your workouts. In addition, you can reduce your risk of injury. And you?ll see more muscle mass.

3. Muscles need rest to develop.

Working out helps you build a good foundation for muscle growth, but the actual development takes place when you rest. Building rest into your routine is essential.

Continually working your muscles is counterproductive. If you do daily workouts or work the same muscles everyday, you aren?t giving them a chance to grow. In fact, you are delaying your own results.

Try this routine for effective muscle building:

* Work out three days a week

* Train each part of your body once a week (chest, shoulders, triceps one day; back and biceps another; and finally legs).

* Remember to rest in between.

* Start over again!

This will keep your body in muscle building mode and help you prevent injury to your muscles.

If you want to build muscle quickly and effectively, supersets, compound moves, and rest periods are the keys. These three factors will help you develop muscle and retain growth.

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