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Eating protein rich pro test 180 foods both before and after exercising has got to be one of the most important things as you're trying to build up your muscle mass. Fifteen grams of protein about an hour prior to training and after you train is recommended. 15 grams of protein is equal to about two cups of milk. Don't set goals that are impossible to reach. Make sure your muscle building goals are reachable. Good results come incrementally over months of working out. Cheating by using steroids, stimulants, and other substances can harm your body in both the short term and the long term, and may lead to chronic health problems. In weight lifting, technique is more important than the amount of weight being used, the speed of exercise or the frequency of workouts. The entire routine should be practiced and mastered before increasing weight. Make sure to get practice with lighter weight so that maximum results are possible later. Be sure to always stretch for at least 10 minutes prior to weight lifting. Adding this warm-up period makes it less likely that you will injure your muscles as a result of your workout. Also, if you stretch often, you are less likely to be injured, which allows you to continue working out. Start your muscle building program by perfecting your form rather than going for power. You can add weight as time passes, but if you have bad form initially, things are unlikely to improve in the future. If you lift heavy weights with bad form, you could do more harm than good to your body, and you could even end up with some serious injuries. Every few days, take pictures of your body while naked. If you're looking for changes in your mirror every day, your progress may be hard to notice. When you compare photos over a few weeks, you can see just how much your muscles have increased. Stretching should be an important part of your muscle building regimen. There are two primary benefits to stretching. Stretching means you can prevent a lot of the soreness that develops which keeps you away from the gym. Stretching exercises improve the range of motion, and increase the effectiveness of the muscle building exercise.