How To Build Muscle Fast through customized, unique formulas while staying lean

Working on your legs increases testosterone hormone production to promote muscle growth all over the body production.
In strength training, the squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks.
Squat working over 256 muscles in one movement!

Shock your body into New Gains with the highly-targeted new exercises. These exercises will practically FORCE your body to quickly
gain new muscle mass and strength
with no more effort than you're
putting in right now.

Just two sessions a week in the weight-training can significantly improve blood sugar control in type 2 diabetics, according to one study. Published in the journal Diabetes Care.

Essentially, by aggressively working your muscle to fatigue, you're stimulating the muscular adaptation that will improve the metabolic capability of the muscle and cause it to grow. McGuff recommends using four or five basic compound movements for your exercise set. These exercises can be done using either free weights or machines. The benefit of using a quality machine is that it will allow you to focus your mind on the effort, as opposed on the movement.
Dr. McGuff recommends the following five movements:
1. Pull-down (or alternatively chin-up)
2. Chest press
3. Compound row (A pulling motion in the horizontal plane)
4. Overhead press
5. Leg press
Here's a summary of how to perform each exercise:
1. Begin by lifting the weight as slowly and gradually as you can. The first inch should take about two seconds. Since you're depriving yourself of all the momentum of snatching the weight upward, it will be very difficult to complete the full movement in less than 7-10 seconds. (When pushing, stop about 10 to 15 degrees before your limb is fully straightened; smoothly reverse direction)
2. Slowly lower the weight back down
Repeat until exhaustion. (Once you reach exhaustion, don't try to heave or jerk the weight to get one last repetition in. Instead, just keep trying to produce the movement, even if it's not 'going' anywhere, for another five seconds or so. If you're using the appropriate amount of weight or resistance, you'll be able to perform four to eight repetitions) Immediately switch to the next exercise for the next target muscle group, and repeat the first three steps done in this fashion, your workout will take no more than 12 or 15 minutes. While this may sound ridiculouly short, once you've tried it, you'll likely realize that it's really all you can muster. This super-slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.
"It's sort of like a caterpillar or a centipede that's crawling along a surface. If you start off moving very, very slowly, you're going to engage more legs or more movement arms at the microscopic level. What you have in terms of movement is the difference between a centipede and a millipede, and that also produces very gradual movement.
What the slow movement does is it keeps the muscle under a continuous load. It can never escape being under the stress of the weight, so the fatigue accumulates very quickly.
We'll just have you lift and lower the weight until your fatigue accumulates to the point where you no longer have enough strength to continue to move the weight, at which point we will have you continue to attempt to produce movement even though it is not occurring for several more seconds, which drives your level of fatigue more deeply."
Source: Video Transcript
Courtesy:Mercola.com
Interview with Dr.Doug McGuff,MD an emergency room physician.

To maximize your calorie-burn, you should add more lean muscle tissue to your body.
Doing just three sessions of moderate weight-training a week can help build at least one additional pound of lean muscle tissue.
Lean muscle controls your resting metabolism, your fat burn when you are doing no physical activity,even when you are sleeping.

1.Push-Up( (Biceps,Triceps))- On the floor or Wall push-up; any method you use, your key aim will be place your body weight on your hands and raise your heels slightly off the floor , keep your back straight and keep movement smooth.
Tip Without Any Expense of Tools and Gym: For weight your choice could be 16-24 Oz. (500-750ml) Bottles of Water or Soup Can which is equal to Pair of Dumbbells/free Weights(1-3 lbs.).
2.Bent Row Raise( Triceps)-a)Stand in front of chair seat,bend over from the hips until your back is parallel to the floor and straight and relaxed,bend knees to comfortable position.place your left hand on the chair seat.
b)with your right hand grasp a weight -palm facing toward your body,let your arm hang straight down from the shoulder,pull the weight straight up, parallel to the body as high as is comfortable while contracting triceps.c) Hold weight at peak for 4-3-2-1 count.
d) slowly return to the starting position. Repeat for 30 seconds and then
e) Change position for other arm and repeat for 30 seconds
3. Bicep Curl : a)Sit or stand with back straight and feet shoulder wide apart, chin parallel to the floor, relax arms at sides.
b) Hold weight in each hand, slowly curl the weights toward your chest, keep elbows in front of your hips and your wrists slightly curl up.
c)Tighten both biceps as you raise the weights.
d) Hold for 4-3-2-1 counts as you reach chest level.
e) Lower weights slowly back to straight position, repeat for one minute.
4.Triceps Extension:a) Stand or seat with feet shoulder wide apart,chin parallel
to the floor, keep spine straight, shoulder relaxed,hold your wight in left hand.
b) holding weight, place left hand behind your head with elbow bend.
c)keeping elbow close to head,slowly raise the weight above head.
d) Hold for a count 4-3-2-1
e) slowly to starting position, repeat 30 for seconds, switch the weight to the other hand and repeat for 30 seconds.
5.Concentration Curl ( Biceps)
a)Sit upright on a chair with legs apart and a dumbbell in your left arm.b) Now bend slightly to place your left elbow on left inner tight. Let the lower arm rest on the tight. c)Hold the dumbbell facing towards you. Hold the right hand on your right knee to maintain the balance. Start this upper arm exercise by curling your lower arm towards your shoulder. Make sure that you move it upward slowly. Also, stabilize your body to ensure that just your biceps are working out. d) Hold the position for a count of 4-3-2-1 and slowly get back to initial position. e)Repeat for 30 seconds and 3 sets of this exercise, for each hand.
6.Hammer Curl( Biceps) Stand upright and hold weight in each hand. Keep your elbows tucked at your sides and palms facing sides of your body. Start the exercise by slowly lifting both the arms. Curl them towards your shoulder, hold for count 4-3-2-1 and lower them to the initial position. Raise them back towards the shoulder and lower. Perform for 30 seconds repetitions and 3 sets of this exercise. You can also perform the exercise by alternating arms instead of working out both arms together.
7.Triceps Dips: This is one of the best upper arm exercises without weights. a)Place your palms the floor and toes touching the floor b) Keep your hands in line with the shoulder close to your body, straight, perpendicular to floor and just keep a slight bent at the elbows. Do not take your elbows outwards, they must stay in. Your palms must be placed besides your chest. c) Now start the exercise by lowering your body, keep head down and back straight. Lower as much as you can, but do not let your elbows move out. d) Arms will form a 90 degree angle at elbow while you lower yourself. In case of the dips for chest, the hands are placed at distance from each other and your elbows move out while you lower the body. e)Repeat for 30 seconds and 3 sets.
8.Lying Dumbbell( (Biceps, Triceps) : a) Start by lying flat with weights in both hands. Extend your arms upwards so that they are perpendicular to the floor. Keep a slight bend in your arms. b) Start by lowering the weight behind your head until they reach your ears with the count of 4-3-2-1. c) Lift back to the initial position and repeat. This is a highly effective triceps exercise that will rightly tone up your upper arms. d) With repetitions for 30 seconds and 3 sets every day you are sure to see improvement in your upper arms.
9.. Ball Toss( (Triceps)): This exercise can be done with a small cantaloupe (if you don't have medicine ball). Lie on the floor. Bend knees and put your feet on the floor. Hold the fruit or ball slightly above your chest with both hands. Toss the object in the air as you straighten your arms. Catch the object and repeat.
10.Arm Circles( (Biceps,Triceps)): Standing straight, or sitting in chair without a back, if you need to sit, stretch both arms out to your sides. Also flatten your hands, palms down. Begin by making small circles in a clockwise motion. Keep arms strong and firm. Do as many as you can in one direction, then reverse and go counter clockwise. Do this one for more than a minute and between one and three sets a day.
Do between one and three sets a day.