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Force Fit XL Repeat this during your regular number of sets for optimum results in your muscle building routine. When you think of building muscle, understand that this does not necessarily translate to becoming a body builder. Since there are so many kinds of muscle building routines, you have to figure out which is one is the best for you. If you desire extremely large muscles than you will eventually probably need some supplements in addition to your diet and workouts. The holy trinity of exercises for adding muscle mass are the squat, the bench press, and the dead lift. These exercises will whip you into shape quickly. Try adding other exercises to a routine with these three at the core. Pre-exhaust any necessary muscles to get around limitations. It is common for one frequently used muscle group to get exhausted before you work through all your exercises. You can rest your biceps and work on your lats with an exercise that provides the appropriate isolation, like the straight-arm pulldown. This causes the lats to be exhausted prior and when doing rows, the biceps should not limit you. Use your head to think things through when you are completing squats. Move the bar down toward your back, making sure to hit the area near the middle of the traps. Doing this puts more pressure on your glutes, hamstrings and hips, which means you can squat with weight amounts superior to what you might have done otherwise. It is very important that you begin your workout by stretching. Stretching is essential to warming up your muscles and preventing injury, and stretching exercises post-workout can help your muscles relax as they enter the recovery phase. Massages help to relax and also encourage muscles to grow more quickly. Whole grains and other fresh foods are essential to a weightlifter's diet. Avoid processed and prepackaged foods that contain chemicals and preservatives. These can damage your immune system and make you sick. Healthy foods are good for immune systems and help to build muscle. Stay on top of your overall diet and your water consumption when trying to add muscle to your frame. Drink plenty of water because your body will lose a lot of fluids when you are exercising vigorously. In addition, your muscles are made up of 70% water. Alcohol can actually hurt your muscle tissue if you drink it in large amounts, so avoid it if you can. You need the right diet to get the best muscle-building results.