Here are 10 tips to help you build muscle quickly. Sometimes we all lose sight of the important aspects of training. Hopefully these tips will get you back on track.

Squat: Squats are a great exercise to build muscle quickly. If you’re going to squat, learn how to do it properly to avoid injury and to improve its effectiveness. You should be squatting down until your thighs are AT LEAST parallel to the floor.

Learn to Deadlift: Deadlifting is one of the best ways to train the muscles you can’t see in the mirror. It hits the lower back, traps, lats and hamstrings all in one exercises. Learn how to do it properly to avoid injury.

Supplement Wisely: Supplements can be a great addition to your muscle building strategy but they are not magic pills. Supplements can’t compensate for a lousy diet and training. If you are not making any gains, your diet and training are the likely culprits. If your training and nutrition are sound, supplements can give you that extra boost.

Get 1 Gram of Protein per LB of Bodyweight: If you weight 200 lbs, you should be getting at least 200 grams of protein per day. You can get your protein through whole foods and protein shakes. Don’t be afraid to experiment with higher protein amounts but don’t go overboard.

Train the Whole Body: If you want to build muscle quickly, you need to train the whole body. Many trainees make the mistake of training their beach muscles: chest, arms, and abs. You need to train the body parts you can’t see in the mirror (your back) to build muscle.

Focus on Compound Movements: Compound movements are exercises that use two or more joints. Choose exercises like the squat instead of leg extensions. The squat uses the hip and knee joint as opposed to leg extension, which only uses to knee joint. Compound exercises target the most muscle.

Sprinkle in Some Isolation Exercises: Although compound exercises should make up the majority of you training, you need isolation exercises to maximize growth in certain body parts. You can build biceps with rowing exercises but you need to hit your biceps directly with curls to maximize their size.

Add Healthy Supplements: These are supplements that don’t directly build muscle quickly but are good for your health. If you want to train for a long time, you need to stay healthy. Supplements such as a Multivitamin, Vitamin C, Vitamin D, and Fish Oils should be part of your supplement stack.

Train with a Partner: This is not a necessity but a good training partner will help you build muscle quickly. Partners hold each other accountable therefore you won’t miss a day of training. Training partners also push each other and encourage you to squeeze out that extra rep. Are you going to let your partner out do you? I don’t think so!

Recovery: Recovery is an underrated aspect of weight training. Your muscles don’t grow in the gym; they grow while recovering in between sessions. Recovery can include many things such as getting enough sleep, waiting a few days before training a muscle again, eating enough to fuel your training, massages, hot showers, etc.