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Primal Growth Testosterone Booster Once your workout is complete, you need to stretch thoroughly, so that your muscles repair themselves and continue to grow. An individual who is less than 40 years old should hold their stretch for 30 seconds or more. However, if you are older than forty, you should try to maintain a stretch for about sixty seconds. A good stretch helps to protect your muscle against injury during your workout. If you are planning to increase your protein consumption because you want to lift weights, do so cautiously. Extra protein might mean extra calories added in to your daily diet. This can result in weight gain if you aren't careful. Ease your way into a high-protein diet so that your body has a chance to adjust. Gradually raising your intake by two or three hundred calories at two- or three-day intervals is wise. Make a smart workout schedule. This can help you build muscle while avoiding injury. If you are working on your muscles for the first time, only do strenuous workouts two times a week. Those that have more experience and have already been conditioning their muscles can safely work out this way three times in a week. If you want to add bulk, it is important to do bench presses, squats and dead lifts. By doing these exercises, you will build muscles and get in shape fast. Try adding other exercises to a routine with these three at the core. A great idea when trying to build muscle mass is to eat protein rich foods before and after your exercise routine. A good measure is to take in 15 grams a half hour before you train and 15 grams after you are done. You can get this quickly and easily by drinking a tall glass of milk. If you workout your muscles, you will be adding a lot of benefits to your life, even though.