Want to  build   muscle  effectively? Are you progressing no-where with strength in the gym? If you feel frustrated, why not take a few steps back, and start with some simple basic guidelines that many people overlook, but have stood the test of time.

1)  Build   Muscle  With Less Training

Over-training is your number one enemy.

Excessive weight training without sufficient recovery time between workouts will not assist in

 muscle  growth. The key thing to  building   muscle  is, infrequent, short, high intensity workout

sessions will jolt your  muscle  growth process, and body adapts to  build   muscle  with size and strength.

Research has shown that to  build   muscle  effectively, up to a week’s rest is required

after the previous workout of high intensity weight training.

Remember the most effective way to  build   muscle  is to combine the intensity of the exercise and the recuperation after the exercise!

Therefore, limit the number of days and the amount of time at the gym each week.

No more than 3 weight sessions a week, and each workout should not be more than 1 hour.

2) Push Your Body To The Limit Safely

For outstanding gains, be prepared to train hard and shock your body signals with an intense

workout. Your body will respond by increasing the size and strength of the  muscle .

If you are serious in the pursuit to  build   muscle  and change the physique of your body quickly

and efficiently, be prepared to train your  muscles  to failure.

3) Push to Failure With One Set

Research has shown that the single set training is more beneficial for  building   muscle  and more effective than multiple set training.

Therefore, pour 100% effort into the first set and exercise hard till the bar cannot be moved after

the last rep. If that happens, there will be no need for another set on that specific exercise.

Consequently, more energy and effort can be used for another focused exercise during the workout.

4) Number of Repetitions Per Set

Vary the intensity in repetitions and weight training throughout a given period of

time. It is an effective way to  build   muscle  and avoid slumps in strength.

Higher repetitions will promote endurance, whilst lower repetitions will result in  muscle  gain.

By varying the repetitions and weight through out a ten week period, you will  build   muscle .

Not only that, it will stop your workouts from getting boring!

5) Limit The Training Frequency For Each  Muscle  Group

In order to allow an appropriate recovery time, each  muscle  group should only be focused on

once per week, and perform only what is necessary. So avoid the temptation to  build   muscle  with

increase in frequency.

6) Drink Water To  Build   Muscle 

80% of the human body is made up of water, and drinking water to hydrate yourself is an absolute

must.

Not only is water beneficial to your health, it aids in  building   muscle  by carrying healthy

nutrients throughout the body and flushing out excess protein from the kidneys. AS well,

water plays a large role in injury prevention.

Again research conducted has shown that a slight dehydration will result in decrease in strength and physical performance significantly.

7)  Build   Muscle  With No Ego

To put it simply, heavy weights are not necessary to  build   muscle .

Why not take off a significant load off the weight, and concentrate on slower movements to stimulate the  muscle  group.  Build   muscle  with the feel of the strain of the  muscle  and not the weight.

Poor technique and form with too much weight will take the stress off the target  muscle ! The momentum moves the weight, not the  muscles . To  build   muscle , focus on strict form with controlled movement, temp tension.

So don’t be shy to use lighter weight for a better performance. Remember, your objective is

to  build   muscle  and strength, not to show off!

Therefore, depending on the goals you have personally set to  build   muscle  and the time needed to achieve it, start with the above basic principles and focus on quality not quantity.

Doing the right amount of sets and repetitions combined with strict form and exercises to  build   muscle  is far more important than how often and how long you need to  build   muscle .