If you are new to body building, you should learn how to work out effectively so you can build muscle mass fast. Here are 7 body building workout tips that will help you get the most from your muscle building efforts.

Choosing exercises. When you want to bulk up your muscles fast, you should avoid using exercise machines. Instead, use free weights or even your own body as resistance. That way you take advantage of full range of motion that is needed to strengthen your muscles and joints. Be sure to lift the heaviest weight you can manage.

Number of sets per workout. Less sets of higher weight is the most effective, especially for beginners. You should aim for a maximum of 12 to 16 sets. This type of low volume training helps you to recover from your workouts faster with less soreness. You can avoid overtraining which allows your muscles to grow faster.

Number of sets per exercise. Beginners at body building should aim for three to five sets of each exercise in order to stimulate muscle growth. After your muscles have developed, you can drop down to one to three sets of high intensity exercise.

How many reps to perform per set: Most muscle building programs promote the 8-12 rep range but it is a much generalized range that doesn’t help skinny people grow any muscle at all. Use much heavier weights and get into the 5-8 rep range to stimulate muscle growth. Hypertrophy happens only with heavy stress that is not very repetitive.

How fast should the rep speed be: Reps need to be fast for the skinny guys – a second at most for lifting and two seconds at most for lowering. As long as you don’t jerk you can do it speedily. Slow, deliberate motion that is advised in many programs does no good to the skinny lifter.

Rest between sets. When you first start out, you can get by with short rests between sets like 45 to 90 seconds depending upon the type of exercise you are doing. However, once you pack on muscle and gain endurance and strength, you should allow at least 2 to 4 minutes between sets for the best recovery time.

Length of training session. The optimum training session is no longer than 30 to 45 minutes. This allows plenty of time for testosterone levels to peak yet is not so long that catabolic hormones are released that break down muscle tissue.

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