The best exercises you can do to build muscle quickly are without a doubt the compound exercises. It's no small thing to build big muscles. So work hard at the exercises that count. The big movements will give you the best results, with the least effort. The following exercises are proven to give you the most bang for your buck.

• Squats (legs and lower back)
• Military Press (Shoulders, Triceps and Back)
• Bench Press (Chest, Triceps and Shoulders)
• Bent Over Rows (Lats, Back, Biceps and Shoulders)
• Dips (Triceps, Chest, Shoulders)
• Chin Ups (Biceps and Lats)

Workout intensity makes a major impact on your overall gains when you're trying to make mucles grow. The main point to remember is that muscles grow when they're stimulated. You need to give 100% every set. You've got about 45-60 minutes to get the most out of your workout so working out longer than that is going to have a negative effect on your muscle gains.

When you work out, lift heavy, and short sets. Then rest. Only lift when you've recovered from the previous set. Many coaches recommend that you should keep a timer so you've got 2 min rests between sets, but by doing this you'll limit your ability to give 100% in your next set. Rest till you're ready to give it everything you've got. The go for it!

There's lots of talk about what's the best way to stimulate muscle growth. The body produces one of the best muscle growth stimulating hormones all by itself; Testosterone. How do you get your body to stimulate growth of this magic hormone?

One word: Squats.

Squats are by far the biggest exercise you can perform lifting weights. You can lift more, and you can workout the largest muscle group all at once. When you lift the heaviest weights you can, you'll stimulate your body to believe it's in a "life or death" situation. When you're in this state of mind your body reacts by producing more of this growth hormone (not to mention other beneficial chemicals).

It's a common belief with beginner bodybuilders that the more they workout the bigger they'll get. It's not the case. Actually, it's better that your workouts are short and intense because the majority of the work is done after the workout is over.

Your body will be building the muscle after the workout's over. Therefore, the purpose of the workout is simply to stimulate the muscles so they've got some work to do when the workout's over. The key is to get as much muscle stimulation in as short a possible time. Therefore, try to keep your workouts short and intense. I've often found that my workouts can be as little as 30 minutes - 45 minutes for weights. And 15 minutes cardio on my off days. The cardio keeps my metabolism high and my body lean and free from excess fatty tissue.

The final, and mostlikely the most important key to muscle building success is your nutrition.

Keeping your diet clean (ie, free of junk foods and preservatives etc) is the best way to make sure your muscles grow.

You should eat at least 5-7 times a day, or around every 2-3 hours or so. The best thing to do is eat your normal main meals and supplement your diet with some whey protein shakes and protein snack supplements.

Make sure you drink plenty of water, and plenty means at least 8 glasses a day. Other liquids don't count. Your body is made up of mostly water and you need to consume heaps to keep it hydrated and your muscles in good shape.

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