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Muscle-Building 101

You need to be willing to put on some body fat.  If your goal is to gain mass, you need to realize that you are going to put on some body fat.  I say this because people always want to get bigger, but they are always so afraid to 'bulk up".  If you aren't willing to do this, you probably won't ever grow as much as you could or should.

Lift as heavy as possible while keeping your form fairly strict.  Just lifting heavy weights isn't enough.  I see all sorts of people lifting heavy with terrible form.  As a result, they aren't working the muscles they think they are.

Use the basic mass-building exercises.  I feel the best basic exercises for each muscle group are:

	Chest: Flat bench (dumbbells or barbell)
	Back: Deadlift and bent over rows
	Legs: Squat
	Shoulders: Military press to front (dumbbells or barbell)
	Triceps: Close grip bench
	Biceps: Barbell curls
	Calves: Standing calve raises
	Abs: Crunches

Keep activity outside of the gym to a minimum. Putting on muscle or weight can be difficult if you are using up all of your extra calories by doing too much physical activity other than weight training.

Never quit. Results don't happen overnight. Being consistent with your workouts is the key to future success.

Be intense. If you are honestly in the gym to get bigger, talking to your friends and joking around is not going to get you there. There is plenty of time to socialize after you are finished working out.

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.