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Exercises like bench pressing and squats are especially good for bulking up your muscles. Dead-weight lifting is also an excellent option. By doing these exercises, you will build muscles and get in shape fast. These certainly shouldn't be the only exercises you do, but they are truly essential to muscle building success. You can tell your muscle building routine is effective if you are becoming stronger from week to week. You can tell if you are stronger by keeping track of the weights and reps you do each workout. If you are new to weight lifting, you should see an increase of approximately 5% in the weight you can lift every other workout session. If you feel you are not progressing enough, find out what is wrong with your routines. If you still feel weak from you last workout, you may not have given yourself enough time to recover. Do not workout more than four times per week. This allows your muscles to repair and rebuild themselves with a bit of rest. Over-training is a serious problem that can actually prevent you from getting effective results in the long run. Make sure you are eating food that supports your workout schedule. You need to increase protein and carbohydrates while reducing your fat intake. Do not assume that you should do this by simply eating more. Instead, you should make it a point to consume a balanced diet. You may also need to take vitamins or a protein supplement for best results. The supplement PerformX Testo creatine could help you. Creatine increases training endurance when paired with a protein- and carb-rich diet. Discuss taking Creatine with your doctor to see if it is the right thing to do. Your diet should include whole foods such as grains and produce, if you wish to build muscle mass. Prepackaged foods are normally full of preservatives and chemicals which harm your immunity. Eating well will boost your body's immune system, as well as helping your muscles grow. Watch what you eat when you're working to build muscle...