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zygenx warming up, these injuries can be prevented. Always warm up before your lifting with 5 to 10 minutes of light exercise and some lighter than normal sets. You have to add protein to your diet so that your body does not cannibalize itself. Protein is the building block that muscles are made of. Lack of protein makes increasing muscle mass difficult. Try to eat low-fat lean proteins with two out of three meals and at least one of your daily snacks. Set small short-term goals that are easy to achieve to help you reach the long-term results. Motivation is key to getting muscles, since it can be a long process. The rewards that you set for attaining your short-term goals can be used to assist in the success of your long-term goals. As an example, obtaining a massage can not only improve the blood flow to your muscles, it can also aid in recovery on days you take off from working out. Don't try to bulk up when doing extensive cardio training or preparing for a marathon. 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. You need to watch your diet, especially on those days that you intend to work out. Consume more calories about an hour before you are going to exercise. This is not a license to overeat on the days that you workout, but just to eat more in comparison to the days that you are not planning to hit the gym for weight training. Compound exercises will help you obtain the best possible muscle growth. These exercises use various muscles at once. Bench presses, for example, work the chest, shoulders and triceps at once. Engage in many repetitions within many sets to increase muscle mass. You should include a minimum of 15 lifts with breaks that are no longer than one minute. This will enable the lactic acids to flow and stimulate the growth of muscles. Increase the weight without decreasing reps to maximize muscle growth. Try to make sure you stretch out your muscles while you work out. If you are under age 40, hold your stretches for at least 30 seconds. If you are past 40, you should hold it for twice as long. This prevents injuries from occurring when exercising. Create illusions that you appear to be larger than what you actually are. This is accomplished by focusing your attention on developing your upper chest, shoulders and upper back.