Putting on muscle doesn't have to be complicated and certainly doesn't require you to search for banned or illegal substances. Following our simple beginner's guide to gaining muscle will help you build muscle and take you one step closer to looking like Mr Olympia!
Contrary to popular belief, it's not all about lifting the heaviest weight possible. Unfortunately there are many guys in gyms lifting the heaviest weight they can find just to impress their friends. You will make quicker progress and gain more muscle if you follow the above steps whilst maintaining technique.
For example, when performing a bicep curl, ensure you back stays perfectly still and your upper arm stays by your side, your elbow shouldn't really move. See our exercise library for the correct technique.
As well as the obvious benefit of having bigger muscles there are many other benefits of lifting weights. See our factsheet on the benefits of weight training for more details.
The simple tips above are more of a beginner's guide to gaining muscle. Once you have followed a beginner's programme for roughly 6-8 weeks you will need more of a tailored programme. At this stage it is recommended you speak with a personal trainer, who will tailor your programme to suit your goals as well as taking into account your progress at that point.