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Warming up well is imperative when testovate building muscle mass. As your muscles increase in strength, they will begin to suffer further stress and be more likely to be injured. If you warm up, you avoid injuries like these. Always warm up before your lifting with 5 to 10 minutes of light exercise and some lighter than normal sets. Always include the "big three" exercises in your training schedule. This refers to bench presses, dead lifts and squats, all of which are common exercises for building bulk. These particular exercises not only increase your bulk, but they also ensure your body is well conditioned and help improve your overall strength as well. Use a variety of each exercise each time you workout. Setting up sort-term goals and a reward system for meeting those goals can go a long way for improving your motivation. Motivation plays a key role in any long-term commitment. You may even give yourself rewards that are directly related to muscle building. For instance, you may get a massage since they can boost your blood flow and further your recovery on days off. Building muscle cannot happen if you're not getting a good amount of protein. Protein supplements and protein shakes are excellent ways to boost your body's supply of this vital nutrient. These are wonderful to have after a workout, as well as right before you go to sleep. If you wish to lose weight as you build muscle, consume about one a day. If you want to bulk up in mass as well as muscle, then you can consume as many as three daily. Always stretch thoroughly after working out to give your muscles the best chance to repair and grow properly. Someone under the age of forty should stretch for at least 30 seconds. Older people--those over the age of 40--should hold each stretch for a minute or longer. Post-workout stretching improves the effectiveness of muscle-building exercises and reduces the risk of injury. Focus on building the major muscle groups first.