Many times, people who want to build their muscles look for short-cuts. They ask their personal trainers about the best exercises they can perform at the gym to get big as fast as possible. But the truth is, the basic body building exercises are actually the most effective in building muscles. I’m not saying that you should do these exercises over and over again but incorporating these into your routine will definitely help out a lot. Some of the exercises you should perform include:

Squats – if you want to achieve great legs, you need to squat. Your technique is important; make sure you arch your back starting from the time you pick up the weight until you rack it. In addition, the head needs to be slightly tilted back looking up in the course of this set.

Deadlifts – this type of exercise is excellent for overall strength, it will also help build thickness in your lower and mid portion of your back. Deadlifts can be integrated anytime during the workout but it is best to do it on the latter part.

Bench Press – bench press is an important routine if you want to build your chest. Take note though that you will only derive this advantage when you have the right form.

One of the biggest mistakes people commit when they want to build up their muscles is imitating pro bodybuilders. You should realize that most of these pros don’t train naturally or they may be genetically gifted. Doing their advanced and complicated routines when you are just a beginner will take you nowhere. You need to take a different approach:

1. Get stronger – you should get into strength training first. Weight lifting will allow you to effectively build your muscles. Take note that it is important to start light though. Calisthenics such as pull-ups, sit-ups, and pistols will also work.

2. Use free weights – free weights are great for complementary exercises. You should not see this as your main lift thought. If you are a beginner, you need to stay away from machines because it forces to body into unnatural movements. This can cause injuries especially if you didn’t do any stretching.

3. Compound exercise – this is a lot better than isolating exercises. Isolation exercise is great once you have build up enough base strength and muscle mass. But for beginners, compound exercise is recommended.

4. Leg exercises – you should never forget to build up enough muscles on your legs. Squats are great leg exercises so make sure to include this on your routine.

People lift weights for a variety of reasons: for fun, for competition, or for sports. Whatever the case, your safety should be the first priority so make sure to follow the guidelines below to make the most out of your weight training while being safe at the same time.

Get an instructor. If you are not familiar with weight training routines, you should find an instructor that can assist you. It is important for you to use a good technique in order to avoid possible muscle injury. And unless your parent, friend, or colleague knows proper weight training technique, you should not ask for their advice because they may be using the wrong technique themselves.

Set goals. Even at the start of your training, you need to have specific goals you want to meet. The goals should be realistic so you need to look at your page, your fitness level, and your physical maturity. These factors are essential in determining which exercise is right for you and when you can proceed to more intensive exercises.

Warm up and cool down. In doing any physical activity you should warm up first by doing some stretching exercise and cardiovascular exercise. It would be a good idea to life smaller amounts of weight first before you progress to the heavier weight levels.

Trying to gain muscles through bodyweight and weight lifting exercises requires you to have the proper diet and nutrition to get the kind of result you want. There are basic steps in finding out what kinds of food you should eat and how much you should eat. Here are the guidelines:

1. Always make sure that you are eating between 1 to 1.5 times of your weight. For example, if you weigh 120 pounds, you need to eat 120 grams of protein everyday for you to consistently develop muscle mass.

2. Use different protein sources. The most common type of protein source is meat but there are some alternatives such as rice, nuts, soy, and cottage cheese. You should try out these alternatives because they contain various types of amino acid which is good for the body.

3. Consider taking supplements. Taking supplements is a convenient way to gain protein. The most common types of supplements are soy and whey proteins but some doctors caution that whey is difficult for the body to digest.

4. Always drink a lot of water. Because your body is adjusting to an intense workout and different food sources, it needs more water than ever.

As in any other kind of sport, there are do’s and don’t in weight training that you should be aware of. Contrary to popular perception that weight training is not as difficult as training for other sports, this kind of training is actually more intensive and it will require more safety precautions on your part. In this regard, we have compiled a list of do’s and don’ts you should always remember to be safe throughout your training.

Do’s

· Use spotters wherein you try to lift heavy weight

· Remember to keep your back straight in weight lifting

· Use proper weight lifting techniques especially when you need to move weights in the room

· Wear shoes that has good traction

· Make sure that all equipment you use are in good condition

Don’ts

· Hyperventilate. Breathing in and out too fast or holding your breath while lifting weights is not good for you.

· Continue exercising even when it becomes painful. Stop exercising immediately if you feel intense pain.

· Cheat on your techniques.

· Lift heavy weights without having any spotter assist you.

· Move more than you think you can handle.

These tips may be simple but it goes a long way in ensuring your safety.

Instead of eating all the required carbohydrates and protein in three solid meals per day, you can spread it out throughout the day. It is noted that eating five meals a day is good because it enables the body to make maximum use of the food it ate. Remember that developing muscles is all about having a high protein level in your blood so that the muscles can regenerate even while you are sleeping.

You should also remember to vary your sources of protein. For example, if your single source of protein is whey, your body is unable to absorb all of it. This is because you are getting too much from a single source and it will not have room to use it all. Different kinds of protein will affect the body differently so remember to try alternative sources.

Meanwhile, you can also try taking creatine. This is a natural substance that increases the muscle mass; it helps regenerate the muscles even when you are not working out as well. Take note though, that this is merely a food supplement and you it is not really necessary for your body. Be sure to take plenty of water if you do decide to use this supplement.

One of the most basic things you need to remember in muscle building is that diet and nutrition is an essential factor that enables you to develop muscles. You can do strenuous weight training but if you are not getting all the necessary vitamins and minerals for your body, you will not develop a toned and beautiful body. You will only be tiring yourself.

Once you realize the important of diet in muscle building, you can begin your training. Doing cardiovascular exercises is one of the first steps you should do. Try to go for runs, jogs, or bike rides because this will strengthen your cardiovascular system and improve your endurance.

It is recommended for you to start with simple exercises. Do 3 sets of around 15 sit-ups and then upgrade it to 5 after one or two weeks. You can also do 3 sets of 15 push-ups and then increase it to 5 on a weekly basis.

Continue with the pushups and sit-ups even as you increase your exercise routine. Do some back lifts and pull-ups on the second month.

Meanwhile, you should remember that it is always better to start with light training first before you join a more intensive training.

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