If you want to build muscle you need regular exercise and proper nutrition. Muscles are composed of bundles of contracting fibres, and the aim of weight training is to tire them to the point where they can lift no more. Muscle fatigue, or overload, causes small tears in the fibres. The body’s response is to repair them and increase their size, leading to stronger muscles.

The precise exercise schedule that you should employ depends on you first getting clear on what your goals are for your muscles. Do you want them to be bigger or do you want them to be toned. You also need to consider how much time you have, how busy you are, your age and your general fitness levels. If you want to develop bigger muscles, then you need to break the muscle fibres with heavy weights. You don’t need (or won’t be able) to do lots of repetitions. If you want to create a more toneds look, then go for a lower weight, but increase your repetitions.

Don’t be proud. If you haven’t done much in terms of weight training before, ask a professional trainer. Improve your general health and fitness levels before hitting the gym. That way you can prepare your body and, more importantly, your will before you stress your wallet. Resist going for anabolic steroids as these wont really help your cause. You may want to improve your capacity to exercise, by using natural herbal ECA Stack, which will allow you to train for longer and build your muscles more naturally.

The key steps to a good beginner workout is regularity, length and variation. You need to commit to going regularly to a gym for a period of at least 6 weeks. Aim for 2-3 workouts every week. Don’t make the sessions too long. I would recommend no longer than 45 minutes, but make those a focussed 45 minutes. Also vary your routine, so that you build balance and maintain interest in your workout.

You will need to fuel your workouts with a complex carbohydrate rich meal, about an hour prior to your workout. This will allow you to maintain your energy throughout your schedule. You do need high quality protein, but not as much as you may think.

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