Before you start, you need to decide what your aim is whether you want TONE and ENDURANCE or MASS and STRENGTH. If your main purpose for lifting weights is for muscle mass and strength then the first thing you need to do is subject your body to a level of stress that it is not accustomed to so it will be forced to add muscles. Muscles grow as a response to the trauma during your weight lifting routine. However, there is no need to overdo it. You can start by working out 2-4 days per week and as much as possible do not go for more than an hour and a half every session. Try to keep your reps between 4 and 12, go down with control but speed up a little when you go up. This will help you build mass, increase your power and strength.

Take a break for 2-3 minutes in between sets. Remember that it is during the rest period that your body uses the nutrition to help muscles grow. Not allowing your muscles to recover after the stress will slow down the or in some cases even overturn the muscle building process.

You may also want to concentrate your training on key exercise movements. With this we mean bench press, leg press, etc. If you also want to burn fat while building muscles, you can incorporate cardio in your routine. You can do this before or after your muscle training. However, since your main goal is to build mass, you can only do cardio once every week or once in every two weeks. The reason behind this is that performing too much cardio can take away the quality of muscle gain therefore giving you muscles smaller in size.

Spending long hours working out will do you no good and it will not definitely give you instant or faster results. This is a mistake most beginners do. What’s important in here is that you do it properly, you take the right nutrition and you get sufficient rest. Patience and discipline are the key factors on how you can achieve great results faster.

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Machines or free weights? – This has been a big debate in the bodybuilding where people constantly ask whether machines are good or is it better going with free weight. If you were to follow any professional bodybuilder out there you will always come to know that they are very frequent on free weights than machines. The reason being that free weights give additional muscle workouts which machines will never do. Therefore make sure you rely more on free weights than machines.

Change your workouts every week- When you mix up with workouts your body will never get used to one sot of a workout due to which your muscles will always show tremendous amounts of growth. The issue with most people out there is that they never tend to change their workout due to which their muscles tend to peak out.

Keep your workouts short- The longer you keep them the worse it is going to be for you. You see a lot of people out there tend to workout for hours and hours long due to which they end up burning muscles instead of gaining it. Keeping it short and high intensity will always give you stronger gains.

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Standing straight-bar curls

This is, without a doubt, the best overall bicep exercise you can do to build muscle. It is the epitome of this muscle building program we are doing, which are low reps of heavy, intense, basic compound movements. Standing straight-bar curls allow you to directly hit the biceps with a great degree of overload. Stand with your feet about shoulder width apart. Space your hands shoulder width and grip the bar with an underhand grip. Begin with your arms straight, biceps fully extended, and your upper body leaning slightly forward. With an explosive motion, curl the weight towards you contracting the biceps. During the curling motion, move your upper body back to an upright position. With control, lower the weight back to its original position getting a good stretch and lean slightly forward.

To make these the most effective at muscle building they can be, you need to lower the weight twice as slowly as you raise it. Most of the muscle fiber stimulation actually occurs on the negative, or lowering, portion of the exercise. So don’t just let the weight drop. This will not allow you to build muscle in the biceps as well. Control it all the way down. Also, make sure you lower the weight all the way down so that the bar is touching your legs.

Do not get into the habit of doing partial reps on curls. You need a full range of motion in order to work the bicep. Remember, the lowering portion actually works the biceps more than the lifting, so why wouldn’t you want to increase the range of motion and go all the way down with the bar? If for whatever reason these straight-bar curls create a lot of stress to your wrists, try using the curved curl bar. The positioning of the wrists will reduce much of the tension.

Standing alternating dumbbell curls

These will also help you build muscle in the biceps.Hold the dumbbells at your side with your palms facing each other. Curl one dumbbell at a time rotating your palm forward as you lift the weight. After fully contracting the bicep, lower the dumbbell under control rotating your hand back to its original position. Repeat the same steps with the opposite arm. Alternate back and forth until you have completed your reps. Normally I am not an advocate for many 1-arm movements for muscle building, but this one is great for creating overload to the biceps. These should be done standing, for several reasons. First, you should be able to lift more weight if you are standing versus seated. More weight means more overload.

Also, sitting down while performing these could add unnecessary stress to the lower back you do not need. These add a different twist than do straight-bar curls. With dumbbells, you can twist your wrist at the top of the exercise, when you contract the bicep. This twist of the wrist on the way up allows you to more fully contract the bicep, which will help you build muscle at the peak of the bicep. Once again, it is very important that you lower the weight twice as slowly as you raise it. Also, allow one arm to be completely done its repetition before lifting the other arm. I see many people start to raise and curl one arm before the other one is even done. It is all right to cheat a bit on your last, heavy set of these. Try to get as many reps with good form as you can, but the last few you can cheat a bit by swinging the weight up a bit. Do this only after fatigue has set in with proper form. These extra cheat reps cause additional overload to the biceps.

The combination of these two bicep exercises will allow you to gain strength and build muscle in your arms more so than any other bicep exercises. They are both included in every single bicep muscle building workout that I do. In fact, many bicep workouts I do only include these two exercises and yet they have allowed me to add inches to my arms in a short amount of time.

Shawn LeBrun is a personal trainer, natural bodybuilder, and author of the top-selling muscle building program Simple Steps To Get Huge And Shredded. For a step-by-step guide to build muscle, check out Simple Steps… http://www.shawnlebrunfitness.com

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The Perfect Diet

This and this only is what is going to help you gain the muscle you want. No amount of lifting will make you bigger unless you eat the right amount of calories, carbohydrates, and proteins every day. You need to do this consistently, every 2 hours for best results. Contrary to popular beliefs, protein is not the most important muscle building element. Overall calories and carbohydrates are far more important.

The Perfect Workout

You can’t just walk into the gym, lift for 45 minutes randomly, and walk out buff. It’s not going to happen. You need to identify and target the muscle groups you need to work on. Take this seriously, don’t stuff around. So many guys work out for months on their upper body, get buff up there, but keep a pot belly! This is laughable, so don’t do it. Get a proper, targeted workout going, and stick to it.

The Perfect Mindset

This is definitely the most important part to build bigger muscle. Do not underestimate the power of the mind. You need to make a choice. Gaining perfectly proportioned muscle and tone is achieved because you make a choice to do it. You need the burning desire, the thought and plan, and the hard work to get the results. You can apply this also to other aspects of life.
If you have made the choice to build bigger muscle, go to this How To Build Muscle website now for more excellent advice and product reviews.

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