Everyone wants to build muscle and be lean and healthy. There are many ways for you to build muscle, and then there is the permanent way of how to build muscle safely.

I find it a great opportunity when males in their 20’s or 50’s want to build muscle.

The only concern I have particularly for males is that they can be intense. Too intense in the beginning and perhaps not in tune with their strength.

Intensity isn’t an issue but what can be an issue is trying to build muscle quickly and then ending up with a load of injuries.

Particularly, as a lot of guys focus primarily on building mirror muscles, for example the chest and the arms, body wise and from a view of testosterone these aren’t actually are primary movers or biggest muscles.

That being said, the best, safest and most effective way to build muscle and a complete balanced functioning body is to actually build your base. Not only that, but also build a foundation of the areas they help you grow muscles most effectively without injuring shoulders and arms due to postural issues from overworking the chest and arms.


The solution.

Build your platform, your foundation, your base of strength and structure first from building the major functional muscles that coordinate and drive the whole body.

The glutes, the spine, and the back of the shoulders by building this strength and this posture safely you can build a healthy strong muscular body up and then build the mirror muscles up.

Here are some must do exercises:

  1. Hex bar deadlifts 4 sets of 12 reps
  2. Seated rows 4 sets of 15 reps jump squats 4 sets of 10 reps jumping for height.


Pay attention so you will do it properly. Meaning the back is fully loaded aligned and tense with the torso parallel to the floor.

Do not do this exercise if there is any hunch or hump in your back. For this to be a healthy exercise the spine has to be curved and tensed.

Then add 3 sets of 8-10 for a few chest and arm exercises. 
As a beginner, I would alternate doing upper and lower body workout days!

If you feel like you need my help, I would be more than happy to assist you, so contact me for a free consultation today!

Happy training,

Adam White