Ultimate Alpha Extreme Keep an eye on your calorie consumption when trying to build good muscle. You want to only consume food that provides healthy calories for muscle building while avoiding foods that are bad for you. Eating poorly can dissuade muscle development and make you fat.Perform squats wisely. Choose a point on the back that is centered between the traps and lower the bar there. This will require more use of glutes, hamstrings, and hips, which will help you squat more weight than you previously were able to.