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Do some variation of the "big Invigorate RX three" exercises regularly. Do not neglect carbohydrates in your muscle-building diet. They are essential for more energy during workouts and they supplement protein for muscle mass. Eat enough carbohydrates so that your body can function, and you will be able to make it through your workouts. Though they get a bad rap, carbohydrates are an essential part of exercise nutrition. Carbs are the fuel that your body uses to power itself through exercise routines. As a general rule, if you work out regularly, then you should consume a couple grams of carbohydrates for every pound of your weight. Don't allow your workouts to exceed one hour in duration. When exceeding 60 minutes, your body will begin to increase its amount of cortisol, which is a stress hormone. Cortisol will block the production of testosterone and will make your efforts wasted and not build muscle. Keeping your workouts under an hour should provide optimal results. Stretch well after each workout, so your muscles can repair and grow. Holding stretches for thirty seconds will be sufficient for younger exercisers under the age of forty. Those over forty ought to hold onto their stretches for about a minute. This will help to insure that you do not get injured after doing exercise to build muscle. It is possible to create the impression that you are larger than you may actually be. Concentrate on training your upper back, chest and shoulders to get this effect. That way, your waist will seem smaller than it is, which can make you seem larger. If you are planning to increase your protein consumption because you want to lift weights, do so cautiously. This calorie increase can lead to weight gain if there is not enough exercise. Instead of adding in a large amount of protein all at once, try substituting other foods in your diet for protein, or adding it in small increments. This is the best way to give your body a chance to use the protein that you are consuming in the proper way. Ensure that your overall caloric intake is high enough. There are a number of online calculators that you can use to determine caloric needs dependent on your goals.