Simple fundamental of weight lifting and strength training can help you load on quick muscle mass and lose fat from the body. The basic logic behind using heavy weights is that it provides resistance to muscle which in return makes it bigger and stronger. But  simply pumping iron is not going to get you the muscle mass. Right nutrition is equally important for the muscle gain and development.

What happens when you lift weights? The tiny muscle fibers tear accelerating the process called muscle protein synthesis. This basically means the body uses available amino acids to repair muscles and avoid further damage. This is an on going process but every exercise session takes about 48 hours to actually show. So instead of pumping weights 7 days a week you can actually minimize it to about 3-4 days a week to see good results without over-working out your body.

Let us further explain what happens how energy is consumed during a workout session. While exercising our body takes energy from the glycogen reserves during the workouts. So more you workout your body ,the body is burning calories and using the energy reserve. After the workout the body naturally craves nutrition to replenish the used resources. So when you over train yourself then the reserves sometimes runs out of glycogen reserves. The body breaks down the protein in the muscles to get the glucose levels to normal affecting the muscle growth. This means over-working out might give you no muscle in return.

Proper diet with your exercise otherwise you might not gain the desired muscle mass. Everyone focuses on  protein, we agree they are important  but the body also requires carbohydrates to keep the glycogen levels intact, followed by fats for hormone functions. Muscle repair is not just for a few hours but continues for a longer period. Eat protein , carbohydrates and fats in through out the day to not get deficit of any nutrition.

Rest is important for the body as muscles recover during rest and require adequate time to recover and make up for the muscle wear and tear. If there is continuous muscle exertion and no rest given to the muscle then the muscle eats up its own reserves and the reverse happens. Instead of gaining muscle mass the body loses the muscle mass which is known as  catabolic state. This state also happens when you are fasting or eating very less and go without food for long time.

Managing a proper nutrition before a workout, after a workout and balancing the nutrition of the day can help you avoid the catabolic state.To gain maximum muscle mass it is necessary to keep the body in anabolic state. If you look forward to adding muscles after each workout then it is important to keep the body in anabolic state and prevent it from going into catobolic stage.

Five Muscle Building Exercises for Upper Body:


  • Bench Press
  • Dumbbell Fly
  • Diamond Press Ups
  • Around the world
  • Straight Arm Dumbbell Pullover


  • Front Dumbbell Raise
  • Dumbbell Shoulder Press
  • Dumbbell One Arm Upright Row
  • Reverse Fly's
  • Alternating Shoulder Press


  • Shrug
  • Close Grip Pull Down
  • Bent Over Two Dumbbell Row
  • Dumbbell Row


  • Crunches
  • Air Bike


  • Oblique Crunch
  • Leg Pull In