If you are trying to build muscle, there are exercises that can help you get the most out of your workouts. Some moves are definitely more effective than others in helping you achieve your goal.

What are the best ways to build muscle and keep it on?

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

When you are building muscle, long workouts are actually less effective than short, intense ones. To get the most from each and every session, keep them short and hard. Your muscles need to be challenged.

Supersetting is the best way to exercise for muscle building. When you superset, you do two exercises consecutively and skip the rest periods.

Supersetting works by exercising two muscle groups in consecutive movements with very short periods of rest between sets. Your muscles are challenged more, and you reduce your risk of injury because there is much less strain on your joints and tendons.

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.

Building muscle fast requires very intense, very difficult exercises for the body. The good news is that your workouts are shorter ? only about 35-40 minutes.

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:

* Adding an overhead press to your walking lunges

* Pushups with side planks

* Squat with overhead press

* Lunges with bicep curls

* Completing pushups with one armed rows

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. Muscle growth requires rest.

While it may seem counterintuitive, muscles actually require rest for growth, development, and retention. This is why rest is so important in your routine.

If you continually strain your muscles with daily workouts or by working the same muscles for more than one day in a row, you are not allowing your muscles to build. In fact, you are sabotaging your own muscle building efforts.

Try this routine for effective muscle building:

* Exercise only three days per week.

* Work a different muscle group during each workout (legs one day, chest, shoulders, and triceps the next, and back and biceps on the final day).

* Build in rest periods.

* Repeat!

A schedule like this will help your body build muscle and also prevent injury, which can further delay your results.

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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