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Experts say that using free weights for all heavy sets will help you gain muscle mass fast. The Smith machine works however if your goal is to add real mass, you can use dumbbells instead. How do they work? Dumbbells will make your ancillary (secondary) muscles work and at the same time build multipart mass. The point in here is that you have to utilize a great range of motion (using the dumbbells) for the number of muscles used in the routine. With this, results are better.

However, heavy weights combined with intense workout will increase the risk of injuries. A lot of bodybuilding professionals’ careers ended because of torn pecs, strained erectors and slipped discs. Always be careful and be sure to warm-up, don’t force because your body can only take too much strain. Gradually increase to the maximum lifting weight. Don’t overdo it! Some experts say you can use a limit of 16 to 20 sets per body part but if you are not competing, you’re fine with 12 to 16 sets per muscle group. Each set should be concluded in exhaustion, in this way, you can maximize the benefit of your weight lifting routine. Avoid training more than 2 body parts in a single day or you will end up over working your body. This might cause your muscles to stop growing.

Another important thing for building muscle mass is your diet. You need to watch what you eat all the time to get better results not to mention healthier. Include lean read meat in your diet – this can be beef or pork. Chicken, turkey and fish are also good sources of protein. You just have to make sure it’s 98% fat free. Proper diet incorporated with the right workout is proven effective to gain muscle mass and to achieve the body that you always wanted.

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