Muscle building tips for the novice athlete can come in handy when the aspiring sports person is looking for a way to add some ability or increase in performance regardless of the sport being participated in. For a fact, most exercise physiologists and fitness experts say that a person can gain much in terms of fitness through a bit of weight training and muscle building.

What is surprising is that the time investment needed in building up muscles and capture some fitness really isn’t all that much, relatively speaking. In the old days of weight lifting or bodybuilding, it was thought that the more time that could be spent, the better. This is actually not the case for most aspiring athletes, outside of those who really intend to become champion bodybuilders or weightlifters.

Normally, most enthusiast athletes will benefit best from at least three short sessions of weight training a week that are at least 20 to 30 minutes in duration. Most fitness experts also recommend that the weight training that is being done always starts with the larger muscles of the body and then work its way down to the smaller muscles.

As an example, imagine building up the chest or pectoral muscles. The classic exercise that should be done is the bench press. Once that has been accomplished, a weight trainer can then work on the obliques through the use of hand weights are barbells. Address the arms by starting on the bicep muscles and then the deltoids and triceps, for example. The quadriceps muscles in the legs are taking care of, generally, through leg extensions.

After the quads are done, the aspiring athlete should perform a few sets of leg curls in order to address the hamstring muscles and also the gluteals. From there, calf muscles (known as the gastrocs or gastrocnemius muscles) can be exercised. The basic principles involved in muscle building are very simple; large muscle to small muscle and consistency in the performance of exercise.

As to the matter of whether or not high weight and low repetitions or low weight and high repetitions are more effective, most fitness experts and scientists seem to be divided on that point. Regardless, the aim of just about any beginning athlete should be that he or she gets to the point where his or her own body weight can be bench pressed successfully. Take care to use variations of each exercise to get at the muscle from different angles, too.

Scientific understanding as to the benefits of sleep have revealed that those wishing to give themselves the best chance of not only losing weight but of putting on real muscle should try to get at least 7 to 8 hours of quality sleep each night or as often as possible. Following these simple muscle building tips can go a long way towards the goal of adding a bit of muscle mass.

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