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Try eating protein rich foods right before and after you exercise. A good idea is to consume 15 grams of protein before your workout and another 15 grams of protein after your workout is completed. To get an idea of how much 15 grams is, think a couple of glasses of milk. Choose your barbell weights carefully to ensure complete safety. Some moves that can cause injury include neck work, split squats, and dips. More weight should be reserved for bigger exercises such as rows, presses, My Beast Power dead lifts and squats. While becoming huge and muscly isn't for everyone, building muscle tone and strength has many benefits everyone could enjoy. It can improve your self-esteem, give you more strength and help with your joints. Get better at bicep curling. You only get half the benefit you could get from a normal bicep curl, as you likely don't move the bar beyond the parallel point during the "up" part of the exercise. However, the bicep curl is the strongest at the top half. Perform seated barbell curls to correct this. Make reasonable goals when you are trying to build up muscle mass. Building strong healthy muscles takes time so be patient. Attempting to quickly build muscle by using steroids, stimulants, or other bad substances can harm your body and possibly cause serious health consequences. Make sure that you are using your brain when performing squats. The bar should rest across your back near the center of your trapezoidal muscles. This will put a lot higher demand on your hamstrings, hips and glutes, which allows you to lift more. Watch your diet and what you eat when you want to build muscle. Drink plenty of water because your body will lose a lot of fluids when you are exercising vigorously. In addition, your muscles are made up of 70% water. Avoid drinking too much alcohol, as it can degrade muscle tissue a lot. When focusing on building muscle, eliminate alcohol from your life. You should put extreme limits on your intake or cut it completely. The occasional glass of wine will not ruin your plan, but focus on moderation. There are unhealthy ingredients in alcohol, plus it does not promote muscle growth in any way. When starting a muscle building regimen, it is important to make sure you have a proper form before trying for power. Work on your form first. Training yourself to use good form will help you as you add more weight. Therefore, you are just increasing your chances of injuring yourself, which is not what you want to do. Always take in plenty of protein before and after working out. .