If you want to build bigger and stronger muscles the key is to keep progressively lifting heavier and heavier weight over time. Building muscle mass is about regular training, proper eating habits, getting plenty of rest, and lifting heavy weight with low repetitions.

As with any new exercise program, is important first check with your physician before starting a bodybuilding program. When you first start it's important to start slow and learn proper techniques.  Most professional body builders will tell you that technique is one of the most important aspects of getting good workout. You might want schedule a session with a professional trainer when you first get started so you know you're on the right track. If this is not an option then there are a lot of books on the subject as well. Most importantly take the time to learn proper technique.

When you lift heavy weight your muscle fibers get damaged. When your muscle fibers repair themselves they grow bigger and stronger. That is why it's important to have plenty of rest following a workout. This is also why most body builders alternate muscle groups on various dates of the week. For example, you may work out your chest on Monday, your legs on Tuesday, and your back on Wednesday. It is not recommended that you work a muscle group more than twice per week.

The question may come up of whether it is best to use weight machines or free weights. The general consensus is that free weights are your best option for increasing muscle mass. Machines are typically used for isolating muscles and this is something that only professional body builders need to do before contest.

Remember to increase muscle size you will need to progressively increase poundage. Be patient.  Overworking your muscles can actually have adverse effects. If you maintain a consistent regular workout routine coupled with proper nutrition and rest you will begin to see results in no time. Keep in mind it is common to see more obvious results initially and in overtime your gains will seem less apparent. This is because your body becomes used to your work out routine and in a sense knows what to expect. It is helpful to keep your body guessing by changing your workout routine on a regular basis.

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