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pro test 180 Protein is a basic ingredient from which muscles are constructed. It will be especially difficult for your body to produce additional muscle mass if you don't give it the protein it needs. You'll want to choose low-fat protein options for two of your main meals as well as one of your snacks each day. Try to change your routine. Like anything else, if your routine becomes boring, you will be less likely to make time for it. Vary your workouts so you have different exercises and muscle groups worked every time. Having a new workout to look forward to each time you go to the gym makes it more likely that you will stick with your bodybuilding program. If you are going to train to be in a marathon or other event, don't try to increase muscles as well. Cardiovascular exercises are necessary for fitness but may interfere with your attempts to bulk up by strength training. For building muscle, focus on your strength-training efforts. You should eat a healthy meal before you workout. An hour or so before your workout, eat more calories than you would on a typical day. That is not to say that you should overindulge on exercise days, only that you ought to eat a bit more than usual, if you intend to go to the gym for a workout. Try to get in as many reps and sets as you can during each muscle building session. You should include a minimum of 15 lifts with breaks that are no longer than one minute. When you do this your lactic acids keep flowing and help stimulate muscle growth. Repeating this again and again will build your muscles to their fullest extent. When you are done with a workout, stretching is very important, so that your muscles can repair themselves and rebuild. If you are under 40, hold your stretches for a minimum of 30 seconds. Stretches of no less than 60 seconds are recommended for those over 40 years. This prevents injuries from occurring when exercising. It may be possible to make yourself appear larger than you do already. Focus on your upper chest, back and shoulders and train them specifically.