How to Build Muscle Mass Safely and Properly?

The biggest mistake that most of us make is by going in for muscle building exercises that are available in the various magazines.

Those who go through such exercises at best train themselves in a half-baked way. The people who talk about these muscle building exercises in the various magazines are in some way genetically gifted and they never have reached what they are through such exercises.

How to Build Muscle Mass Safely

Hence, following them blindly is likely to cause more problems than solutions. So, as far as average person it is important to understand the correct technique and methods that need to be followed as far as muscle building is considered.

Build Muscle MassWhen you are in the process of building muscle mass the first thing is to understand the need not to overstrain both physically and mentally. You should not be attempting to do too much in too short a period.

So, here are some of the most well accepted and time tested guides to building muscle mass safely and properly.

Tip 1: Get Stronger

It is important to understand the need to get stronger and this certainly will lead to more naturally formed muscle mass. You should aim to get more into strength training.

This could also be supplemented by weight training because it is perhaps the best way to add weight the normal and easy way. You could try out some well thought out body weight exercises also. You could start with an empty bar and learn to perfect the techniques correctly. You should try to add weight during each workout but not at the cost of throwing your body outside the comfort zone.

Tip 1: Use Free Weights

Using of free weight should also be practiced because you would be in a position to lift the heaviest of weight using simple things such as barbells. As you add more weight to your exercise you are creating more stress. This will certainly lead to more muscle.

Therefore there is no denying the fact that dumbbells are one of the best options for those who are going in for assistance exercises. However, they are not good for main lifts.

It is always better to stay away from machines which cause more damage than benefits. Most of the machines in fact force you into doing unnatural movements which are fixed in nature and you could run the risk of injuries. On the other hand free weights are more natural and they replicate natural motions.

It would also be pertinent to point out that free weights are very efficient and help you to better balance your weight. In fact it has been found out that free weights help build more muscles than what machines can do. Further strength that is built of exercises using machines does not usually transfer into free weights in real life. Further with the help of just 1 barbell you will be able to do hundreds of exercises and so in terms of versatility it is much better. It certainly helps you to save a lot of time and money.

Tip 3:  Do Compound Exercises

It would also be advisable to do compound exercises when compared to isolation exercises. Isolation exercises are good enough till you have been able to build base strength and have reached a certain level of critical muscle mass. But if you are keen on building on the muscle mass that you have created going in for compound exercise will be useful because it will hit multiple muscles at the same time and this always is a much better option.

Tip 4: Train Your Legs

The next important thing is to understand the need to train your legs. When we talk about leg exercise, squats are indeed wonderful because they not only work the legs but they also work the whole body. They are considered as one of the most important exercises. If you are able to squat around 300 lbs you will most certainly look totally different. Squats where your hips come lower than your knees are particularly very useful. When you are doing squats and deadlifts all you muscles get tensed.

They help your body to work in unison as a single unit and this in turns helps you to lift heavy weights. It would not be advisable to waste time on Biceps Curls because Squat and Deadlifts are enough to ensure bigger arms.

Tip 5:  Do Full Body Workouts

The next thing you should keep in mind is the need to give importance to full body workouts. As mentioned in the beginning you should stay away from the muscle magazine workouts. Isolation exercises are fine enough to build the right foundation. Once you have achieved this you could go in for Squat 100 lbs. If you are not used to Squats and cannot lift that much weight you could try out StrongLifts 5x5. This takes around 3 workouts per week and each one runs for an hour or so. It includes a number of exercises such as Squats, Deadlifts, Barbell Rows, Bench Press, Pull Ups, etc.

Tip 6: Get Recovery

You should also understand the importance of recovery. So you should allow your muscles and body to recover from the stress before going in for the next exercises. You should keep in mind that even the best of pro athletes perform workout only 5 to 6 times a week. But they never started this way but built on it step by step. If you try to go in for 5 to 6 workouts a week to begin with you are mostly certainly overtraining yourselves.

As a beginner you should give time for your body and muscles to recover. You should also understand the importance of giving rest to your muscles which allows it to grow. Sleep is essential because growth hormones get released when you are asleep. 8 hours sleep is what you should be aiming at. Taking a nap post your workout is a good idea provided your lifestyle allows it.


Apart from the above, it is very important to understand the importance of drinking water which helps dehydration and aids in recovery of muscles. Taking a sip of water during workouts certainly helps. You should eat well and eat wholesome food that is rich in proteins, vitamins and minerals. Be particular of what you eat and when you eat. Check out this Natural Bodybuilding Diet!

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