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PrimeX Testo Max You need to have a minimum of two protein-rich meals a day, with at least one high-protein snack. Don't attempt to build muscles when you are preparing for a marathon or tackling other extreme cardio workouts. While a good cardio workout is key to staying fit, trying to build muscle while doing a lot of cardio is counterproductive. An intensive cardio workout essentially cancels out your attempts to build muscle. If adding muscle is your primary goal, focus on strength training and reduce the amount of cardio your perform. When you are planning to build muscles on a certain day, eat good. You need to eat your calories about 60 minutes before you start your routine. That doesn't mean you can eat whatever you want, but that you need to eat a bit more on training days. Stretch for a few minutes after working out in order to facilitate muscle repair. People under the age of 40 should hold stretches for a minimum of 30 seconds. Someone over 40 should hold their stretches for at least 60 seconds. Post-workout stretching improves the effectiveness of muscle-building exercises and reduces the risk of injury. Eating proteins will help you build your muscles. Protein is a primary building block for muscle. Not consuming enough of it can actually cause your muscles to deteriorate, which ruins your purpose of trying to bulk up in the first place. Depending on your body weight, each day you may require 1 gram of protein. A common mistake people make is consuming too much protein when starting their muscle building routine. Doing so may lead to excessive calorie consumption, which might then cause you to gain weight in the form of body fat. Instead, gradually increase your protein intake by about a hundred calories every two days. Your body will then be able to use the protein to build muscle mass. If you want to build muscle mass, your body must be properly hydrated. If you're not drinking enough water, you could injure your muscles or yourself..