What did you envisage when you enrolled into your muscle building program? Did you want to build your muscles for fulfilling your ultimate goal of becoming a heavy weightlifting champion? Or did you want to add loads of layers of muscles to your body and appear huge? Or did you simply want to tone down your body and add a bit of lean muscle mass to your flabby body to make it appear lean, tough and athletic?

Discuss about your fitness and bodybuilding goals with your personal trainer at the gym or a fitness expert and ask them to help you design a customized muscle building program for yourself, taking into consideration your age, health condition and your fitness requirements.

Most people are vexed with their current flabby bodies (or unattractively thin drooping bodies) and yearn to transform their body into a well toned muscular body with a lot of lean muscular mass. For this, they must opt for such a weight lifting plan, which requires them to use heavier weights for conspicuous areas of the body like their biceps, chest, back and the shoulders while lighter weights can be used to tone up the rest of the body parts.

However, in case you aspire to grow huge, and add thick layers of muscular mass to your body, then you must adopt such a weight lifting routine, which involves the use of high intensity techniques. Additionally, you will also need to take lot of rest. This will stimulate the muscles in your body to respond, repair, recover and grow into strong, healthy muscles.

Muscle building is a very strenuous task and to hope that you can give your 100 percent in each and every workout session is a very unrealistic expectation. However, the real challenge lies in staying upbeat and motivated through all your workout sessions no-matter how painful it is. Remember the 3 crucial steps to a muscle building program - strength training and weightlifting, eating right and allowing ample rest between successive workouts.

Step 1 - Strength Training and Weightlifting: Apart from the 4 compulsory exercises for effective muscle building (bench press, squats, deadlifts, or military press), your workout can also include dumbbell flyes for the chest, leg extensions, lat pull-downs for you back and lateral raises for your shoulders.

Step 2 - Eating Right: You must modify your diet regime to consume more number of healthy calories. You should increase your protein intake to at least 2 gm/kg of your body weight. Ideally, you must consume a mixture of proteins and carbohydrates within two hours of completion of a rigorous workout session in order to provide the body with sufficient energy as well as to facilitate maximum muscle repair.

Step 3 - Sufficient Rest: Muscles will grow faster if you take sufficient rest between 2 successive workouts because rest period allows your muscles to recover from the stress and exertion of the workouts. Ideally, you must workout for 3 days in a week and allow two days of rest between successive workouts.

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