Muscle Building

Adding muscle mass to your body requires some basic understanding of how your muscles work. Just knowing how a certain muscle can behave can tremendously help with the muscle building process.

Muscle Training

Starting with simple resistance training such as curls and simple workouts to cause your muscles to create microtears in the fibres of the tissue is a perfect starting point. Here are some other examples of starting workouts for different parts of the body.

Arms

Curls
Tricep Rope Extensions
Hammer Curls
Tricep Kickbacks

Chest

Flat Bench Press
Incline Dumbell Press
Decline Bench Press
Chest Fly
Dips
Push Ups

Back

Lat Pulldowns
Pull-Ups
Low-Row
Deadlift
T-Bar Rows

Shoulders

Lateral Raises
Overhead Press
Arnold Press
Rear Delt Fly

Legs

Back Squat
Leg Press
Goblet Squats
Leg Extensions
Leg Curls
Calf Raises

Abs

Crunches
Leg Raises
Russian Twists
Planks

Protein

Protein is a fundamental part of muscle gain. As recommended by proffessionals (body builders and doctors alike), you will need to consume 1g per 454g of body-weight. That is 200g/day if you weigh 91kg. This can be acheived in many ways, but the easiest would be to include a protein souce with every meal.

Acheiving Muscle Hypertrophy

Muscle Hypertrophy is the term for the growth and increase in size of muscle cells. The best ways to achieve Hypertrophy is to do physical activity such as weightlifting.

Benefits of Muscle Building

Self-Esteem and Confidence
Endorphins of Happiness are Realeased
Learn Better Dedication
More Social Skills
Improved Metabolic and Vascular Health