Newbie’s Guide to an Effective Muscle Building Program

If you are just starting with weight training, it is essential that you learn the basics. Not only that, you must know what works and learn to know what are fallacies. That is why I have listed some of the most important tips when designing your own muscle building program.

The first among the list is the use of compound exercises. These exercises are those that involve more than one body joint at the same time. Some examples are bench presses, squats, pull-ups and dead lifts. These exercise are very effective because with just one exercise, several of your muscle groups are targeted and thus is more efficient.

The second thing I like to mention is nutrition specifically protein. This is the building block of your muscle and without the adequate supply of protein, your efforts will be put to waste. Try to consume a good source of protein every meal like lean meat, chicken, turkey etc.

To get the most of your muscle building program, you must constantly put more resistance to your training. You can’t just lift 50 pounds for 3 months straight and expect to see some gains. Try to aim for some constant progression like putting in five extra pounds every week or two. This way your muscles will adjust to the added weight and the effect is that they will get bigger and stronger. There are numerous ways out there to provide some extra resistance for your training rather than just increasing weight and that the other tip I will mention next.

Variation is a must for your muscle building program. It’s similar to why farmers rotate crops one in a while. There will come a time when the soil will get used to the plant and will not get any extra benefit from it. Just like your muscles, if you have been doing a certain exercise for so long, they will get used to it and might not show as great a difference. Try to have a new workout every three to four months to let your muscles adapt constantly.

Finally I believe the most important thing among all that I have mentioned is getting enough sleep. Getting 7-9 hours of sleep everyday is key if you want to develop your muscles. They do not get bigger while your are lifting weights. They get bigger while your asleep, while your body is recuperating from your strenuous workout. Never overwork your self and always remember to cap off your day with a good, quality sleep.

There you go, I hope the things I mentioned above can get you started with your weight lifting and make sure you find one that works for you and stick to it for about 3-4 months before finding a new workout for an effective muscle building program.