If you need to add muscle mass and tone your body while training, there are certain rules that you must be aware of and certain ways to do that effectively without fracturing your muscle fibers from lifting too much weight. To gain muscle build up, you need to put more stress on the weight which means lifting more weight and pushing your body out of the comfort zone.

However, you need to start slow so that you do not over stress you muscles from lifting too much weight too soon. Some common mistakes you need to avoid are; choosing the wrong weights for the wrong workouts, working out a specific set of muscle group for too long, having unnecessary frequent repetitions and not training long enough or training for too many days consecutively. One thing you must know is that to build muscle, you must use heavy weights and those are weights that challenge your body, not weights that you see other people lift because we all can lift different weights. While you do that, use low repetitions so that you can allow your body to handle the stress. However, you need to start with free weights.

By beginning with probably the barbell with no weights, you can gradually put on some weights so as to move out of your comfort zone with each weight. Using free weights helps the body adopt to free natural movements and motions than while on a machine that can easily force you to certain motions that might harm you if you are a beginner. Start by also doing compound exercises. These are exercises that are for training several random muscles and not particular groups of muscles such as biceps or triceps. Compound exercises help you gain strength and balance for a beginner.

Afterward you can start isolation exercises. Train your legs because you realize most of the time you are on your feet. By doing squats on dead weight, you get stronger arms and legs which will provide you with balance. Keep doing whole body workouts to train your full body muscles and condition them before isolation exercises. You also need to gain weight by eating whole meals. You can never gain muscle when you are very small, put on some weight and combine that with the squats about 300Ibs.

Drink a lot of water to keep your body well dehydrated and often rest for your body to heal and muscle recover from previous workouts. After several repetitions of the above, you can gradually go to heavier and more repetitions on more weight.

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