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You need to watch your diet, especially on those days that you intend to work out. Approximately one hour prior to exercise, eat an additional amount of calories than you normally would. A sufficient calorie intake does not mean eating to excess. You just need to consume enough additional calories on the days you exercise to provide your muscles with nutrition. Compound exercises are essential to achieving optimal muscle growth. Multiple muscle groups are used in every lift, extending the workout across your body. A great example of a compound exercise is bench pressing. This exercise works your triceps, chest and shoulders all at the same time. When you are done with a workout, stretching is very important, so that your muscles can repair themselves and rebuild. Anyone that is under forty years old needs to make sure that each stretch is held for a minimum of thirty seconds. However, if you are older than forty, you should try to maintain a stretch for about sixty seconds. This way you'll be less likely to become injured as you complete your exercises. Consider plyometric exercises. When you complete these exercises you help stimulate muscle growth by developing muscle fibers that are fast-twitch. Plyometric exercises work like ballistic moves and must have acceleration. For example, when you do push-ups that are plyometric, your hands leave the floor, propelling your body upward. When you lift, it is OK to fudge a little. Using just a little of your body in order to pump out an extra couple of reps is an excellent method of increasing the volume of your workout. You don't want to cheat a lot, though. Your rep speed should be controlled. Do not compromise your form. It's importan nuvigor rx t to limit working out to three or four times weekly. That way, the body will have a chance to rejuvenate. Excessive workouts make you more vulnerable to injuries and can end up causing more harm than good. Pre-exhaust weak muscle groups to ensure that you hit all the areas you want to target. One example of this are your biceps becoming fatigued before lats on a row. Isolating your lats with an exercise like straight-arm pull-downs will help you to tire them out while allowing your biceps to relax...