Its common knowledge that in order to build your muscles, you need to lift weights. However, many of us go about this in an ineffective way or the "long" way. Here are some common mistakes and types that will help you achieve your goals.
1. Get off the machine and concentrate on free weights.
There's a reason why almost all professional body builders use free weights to get their results. Machines have their uses, but free weights have many advantages over them. Free weights require the cooperation of additional muscle groups in order to gain balance and control. This means that an exercise with dumbbells meant to build your triceps will also work those muscles around it as well.
2. Train intensively, but don't over train.
You don't need to go to the gym every day. Your muscles grow when you are resting (primarily when you sleep). Make sure your workout is intensive every time you go to the gym. When you muscles get used to the number of reps and weights, it will not work harder, hence grow.
3. Don't neglect your lower body!
Your lower body makes up 60-70% of your body. Not only will you look funny with skinny legs and giant arms, but you are slowing down your gains in muscle mass overall. Exercises such as squats, lunges, and dead weights will increase the intensity of your workouts, producing more growth hormones that will in turn stimulate overall muscle development.
4. Keep your technique and form as much as possible.
Doing an exercise wrong can make you more susceptible to injury. Keep your control at all times with the movements. Thinking about the muscles you are working can help keep you focused on the task at hand. If the weight is too heavy, swallow your pride and lower it.
5. Train with compound exercises.
These exercises involve two or more joint movements. These encourage more greater muscle stimulation and growth. Some great ones to do are deadlifts, squats, bent over barbell row, lunges, barbell press, bench press, dips, and chin ups.
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