For most people who want to gain muscle mass, the bulking process involves long hours of working out in the gym. But quantity does not necessarily mean quality. It is important that if you want to gain muscle mass naturally, you do targeted training to isolate specific muscles and maximize their growth.

If you’re one of those people who has had a hard time gaining muscle mass, then you’ve come to the right place. Here are some great exercise tips for you to apply to your next training session to help you gain muscle mass naturally.

Let’s start with the basics. To avoid injury, you should start with a 15-minute cardio session to warm up. Select some basic exercises to gain muscle mass below, and be sure to include exercises for the upper, lower, and mid-body. Choose two exercises for each part of the body. Complete 10 repetitions and 5 sets for each exercise. Be sure to focus throughout each rep, focusing your energy on the actual muscle group you’re trying to bombard. Finally, we recommend spending 10 minutes stretching after your routine to cool down.

Remember that whatever exercises you do, you should incorporate both isolation and compound movements. If you isolate yourself, then the muscles you’re not really concentrating on won’t really receive the same amount of energy as the parts of the body you are concentrating on. If you use compound movements, make sure that the exercises you are doing benefit both parties and that one is not on the losing end. You can learn more about isolation and compound movements by reading up on it.

Make use of free weights. By using free weights like dumbbells and barbells, you can stabilize your muscles and gain muscle mass in just a few weeks of starting to engage in this type of exercise routine. Using dumbbells allows you to achieve control and balance. When done correctly, you can work on your muscles and tone even those you didn’t intend to tone. This will give you the definition you’ve been wanting. Imagine having a bulge on top of another in the muscles you intended, as well as the ones you didn’t.

Another thing to avoid, which most bodybuilders tend to do, is train and do too much. If you overdo your training, you will not gain muscle mass as expected. Always remember that if you train properly, no matter how long it takes to do it, you will achieve your goal. This is very different from doing it halfway for higher reps or more hours. You are only wearing yourself out with the latter and you will be disappointed that you will not get the results you expected. The key point here is that you should consider training every day but working out different muscle groups, eating the right types of food to fuel your body and build muscle naturally, but also getting plenty of rest in between.