• Free weights can be effective muscle-building tools.steel dumbells1 image by Warren Millar from Fotolia.com
  
  Building muscle requires hard work, dedication and knowledge of correct weight lifting technique. You need to combine exercises specifically aimed at increasing muscle mass with correct nutrition. This will ensure you progress quickly and effectively without damaging your body. Always consult a doctor before starting a new exercise program.
  
  

Exercise Frequency

• It can be difficult to fit muscle building exercises into a busy day, but regular exercise is the best way to build muscle. Fortunately, doing several short periods of exercise throughout the day is as effective as a longer session, advises the American College of Sports Medicine. The most important thing is to make your muscle building exercise a part of your regular routine, similar to eating breakfast or brushing your teeth.
  
  

Exercise Variety

• Work your upper body, torso and legs when building muscle. Exercises good for the upper body include bicep curls and bench presses. Torso workouts include abdominal curls, and squats and lunges build leg muscles.
  
  In addition, squats, dead lifts and pull-ups are all exercises that work several muscle groups rather than just one. Such exercises effectively help you build new muscle and burn calories.
  
  

Muscle Exertion

• Place heavy demands on your muscles to increase their size. They will become bigger when they regularly perform at their maximum capacity, according to the U.S. Department of Veterans Affairs. This means you must constantly increase either the amount of weight you lift or the number of lifts you do.
  
  

Nutrition

• Eating well is one of the keys to growing muscle, according to the University of New Hampshire Health Services. Eat protein- and carbohydrate-based foods both before and after working out. Try energy bars, smoothies, low fat milk, yogurt, fish, lean meat, eggs and beans. To gain one pound of muscle mass you will need to consume an extra 2,500 to 3,000 calories. However, the experts at the university advise against consuming protein supplements because such supplements can tax your kidneys.
  
  

Posture

• It is extremely important to maintain the correct posture when exercising. In general, this means exerting as little stress as possible upon your spine during exercise. Also use care when simply picking weights up from the floor.
  
  

Safety

• The risk of injury when using free weights can be considerable if you don't use care. Have a good grip on any free weights before you lift them. In addition, check that all weights are correctly attached to their bars. Depending on the weight being lifted, and in particular when doing bench presses, you may need a spotter. A spotter supports the bar and prevents it from falling on you.