To build muscle mass is not so easy to do.
You will need to persevere and stick to your routine without skipping.
For starters, you will need to perform light weight work before you get to the big weights.
You will need to take it step by step, unfortunately what you've probably read about building muscle fast, is not true.
To make your strength training exercises effective to build muscle mass, you will need to compose your diet with lots of high- protein foods such as eggs, chicken and lean meat.
High caloric foods should also be included in your diet such as wheat bread, pasta and brown rice.
Of course, you do not have to exclude the other nutrients you need for the body.
Eat the needed amount of food to supply your daily recommended needs.
Take in Vitamin supplements as well.
It is also important to have enough rest and sleep.
Remember your body gets beaten up when you over exercise.
The key to increase your stamina is to perform routines in a short period of time, then increase it every 2 to 3 months.
The strength exercises that need to be included in every session are: pull- ups, rows, dips, squats, free weight lifting, overhead and bench presses.
Pull- ups are compound exercises that build your lateral muscles along with the middle back muscles and biceps.
You should remember to go all the way up and down for a pull - up to be counted.
You should also keep your legs straight.
Avoid bending your knees as you go up.
A row does not mean you have to perform on the rowing machine.
You get to use a barbell.
This weight lifting exercise strengthens your middle back muscles and biceps.
You need to arch your back forward but remember to lift using your back muscles and not your spine.
Maintain a good posture as you lift the barbell.
Dip exercises emphasizes on building your chest muscles and your triceps.
When performing this, you should not rock back and forth.
You should lean forward to work your chest.
Keep a straight position to build your triceps.
You will also need to use the barbell with squat exercises.
You build muscle mass directly on your quadriceps with little effect on your other leg muscles, thigh muscles and abdominal muscles.
You should not rest the bar on your neck.
Ask for assistance when you can't lift it properly.
You should also stay parallel to the floor, without adducting your knees and leaning forward.
You'll also use a barbell in free weight lifting.
This exercise builds your lower back, hamstrings, quadriceps, calf muscles and gluteus muscles.
Remember to maintain a straight back.
Bend and lift with the use of your legs and not your back.
Overhead presses build your deltoid muscles and your triceps.
To lift the barbell, avoid bending your back.
You should lift the barbell using you arms.
For the bench presses, your chest muscles will develop mass.
You need to lie on a bench and lift weights straight up from your chest.
You should keep your buttocks on the bench to avoid injury and to isolate the chest muscles.
To be able to build muscle mass, you will need to include all of these aspects.
In addition you can ask for the assistance of a personal trainer.
They can provide you with the information you will need to build muscle.