Best Way To Gain Muscle - Tips on building muscle naturally

Once you are cleared, you will want to begin with proper warm up exercises and stretching. Now there is considerable debate about which one to do first. However, the general belief among experts is that the warm up should definitely be done before the stretch. The thinking being that it is not healthy to try and stretch a cold muscle, which makes a lot of sense.

Weight Training Exercises

Now, as for the weight training exercises for your muscle building program, there are some things you need to know before beginning. We are now going to reveal in a series of steps the best way to gain muscle. First of all, you need to “walk before you can run” so to speak. In other words, start with just the basic foundational exercises for each body part.  Then once you are up to speed and need more diversification then you can switch to other variations. But for starters, just stick to one exercise per body part.

On these weight training exercises you will have the option of using either a barbell or a pair of dumbbells.  The one advantage of using dumbbells is that they offer greater range of motion, a much better stretch and more different moves.  However, some people do choose to start with the barbell because it seems simpler in the beginning.  They then progress to dumbbells once they are used to the exercises.

Okay, we have recommended, for beginners, one exercise per body part. And those body parts are as follows: chest (pecs), back (lats), trapezius (traps), shoulders (delts), biceps (bi’s), triceps (tri’s), thighs (quads) and calves. And when first starting out, three sets of 8-12 reps with 1 to 2 minutes rest between the sets. Here are the beginner weight training exercises recommended.

Chest: For this one you will lie prone and flat on a weight lifting bench. You will use either a barbell or dumbbell, it’s your choice.  If using the barbell, when bringing it off the rack you will lock your arms out. Then lower the weight while inhaling deeply. Once you reach your chest then push the weight back up while exhaling deeply. If you are using dumbbells, then you will begin with them on your chest and exhale while pushing them up and inhale on the way down.

Back: For these you also have the option of barbell or dumbbell, with one word of advice. If you choose to use dumbbells you will be using one hand at a time with one leg resting on a weight bench. You will get a much better stretch this way though.  However, for the barbell you will do it as follows. Stand with your back straight and your legs very slightly bent.

From this position you will grip the barbell at slightly wider than shoulder width. Inhale deeply and bring the bar up to your chest, squeezing your elbows into your body tightly. Then exhale deeply and lower the bar to fully extended arm’s length. And remember, if you choose the dumbbell route, you will have one knee and one hand resting on a weight bench.

Shoulders: Barbells or dumbbells. If you choose dumbbells then it is recommended that you alternate hands – left right left right – while counting your reps. If you choose a barbell then what you do is bring the bar up to the top of your chest, right near the bottom of the shoulders. From this position, have your palms facing away from you and at around shoulder width. Then you push the bar up straight while exhaling deeply. Inhale deeply as you lower the bar back down.

Biceps: As with the shoulder exercise, if you choose dumbbells then alternate left to right while counting reps. With a barbell, you hold it at arm’s length and palms just outside the thighs facing outward. Bring the barbell up all the way while exhaling deeply. Make sure the upper arms do not move at all. Then lower the bar back down while inhaling deeply.

Triceps: These can be done standing or sitting, however, when first beginning it is recommended to do them from the standing position. And if you choose to use dumbbells, it is suggested that you do one arm all by itself before doing the other. On this exercise, if using the barbell then what you will do is, with an overhand grip and hands at shoulder width, drop the bar to the back of your neck.

Then while exhaling deeply push the bar up until it is at arm’s length. You will then inhale deeply while bringing the bar back to its beginning position.

Legs: For this exercise, it is highly recommended that in the beginning, you do them with the barbell only. You can, if you choose to do so, use a lifting belt for stability of your back. Place the barbell across the shoulders with an overhand grip at slightly wider than shoulder width. Inhale very deeply and lower your body until your butt is parallel with the ground.

It is important that you keep the back from rounding or arching too much. Once you are at the bottom position then exhale very deeply and return to the starting position. Of all your exercises this is the one that you want to place a lot of emphasis on deep breathing as this tends to really fire up the rest of your body and really expands the rib cage.

Calves:  These can be done with barbell or dumbbell. If you use the dumbbells, hold them against the outside of your thighs with palms facing inwards. With the barbell, you place the bar across your shoulders, overhand grip at slightly shoulder width. Then simply push your calves up as far as possible and then return to the starting position. There is no set breathing recommendations for this exercise.

So there you have it. Basic beginner weight training exercises. This is all you need when first starting. Do not try to do too many different exercises too soon. All this will do is lead to confusion and a feeling of being overwhelmed and discourage you. Easy does it, at least until you are accustomed to the basics.

Eating Correctly

Another vital piece of the puzzle in your quest for the best way to gain muscle is to eat correctly and often. Most people in the bodybuilding or strength training game tend to eat small or medium sized natural meals six times a day. Often this will consist of the breakfast, lunch and dinner meals being a healthy balance of protein, carbohydrates and healthy fats. The meals in between and perhaps after dinner may be protein drinks and shakes or light, easy to digest snacks. See the article what to eat to gain muscle for more detailed information.

System for Muscle Growth

And now, we have saved what we believe to possibly be the best for last. One of the best ways to gain muscle and do it right is through an extremely popular program aptly named No Nonsense Muscle Building. This program will separate the truths from the myths, and shatter some of the long-held, sometimes well-meaning but incorrect beliefs when it comes to gaining muscle.

It is a system created by the strength and conditioning specialist for one of the foremost men’s fitness publications around. You certainly owe it to yourself to at least check out Vince Delmonte’s No Nonsense Muscle Building system. We think your body will thank you for it and you will agree it is the best way to gain muscle that is safe, natural, proven and used by tens of thousands of people in several countries.