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phallyx Too many people botch their muscle building efforts by rushing them. Performing an exercise with care and deliberation, will give you far better results than quickly churning out sets in bad form. Go slow, and ensure that you are doing exercises in the correct manner. Focus on the squat, the deadlift, and the bench press. Those three make up the foundation of any good exercise routine. They are exercises that are proven to build strength, increase bulk, and improve your overall conditioning. Include these three in some way at each workout. Get enough sleep if you want to build muscle. Contrary to what you may think, sleeping is the perfect time for your muscles to begin to repair themselves and start increasing muscle mass. If you don't get the proper sleep and rest, you might not only hurt yourself, but you may ruin the training you have already completed. Once your workout is complete, you need to stretch thoroughly, so that your muscles repair themselves and continue to grow. Someone who is under forty should hold each stretch at least thirty seconds. However, if you are over 40, hold the stretch for a little longer, 60 seconds at least. This will help prevent injuries during your muscle building program. You need to know how many calories to eat per day in order to gain the muscle you want to gain. To determine your daily calorie intake you should multiple your weight by 15. The resulting number is the number of calories your body needs to build muscle and burn as much fat as possible. One of the best ways to get protein transformed into muscle effectively is to drink a protein shake about half an hour to an hour before your workout begins. This gives your body time to absorb the protein, and then it can use it immediately to start building new muscle. Squats are perhaps the most important exercise for building muscle mass. Beyond building the leg muscles, squats are an excellent whole-body workout. They work out the arms, chest, abdominal muscles and even the back.