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As your muscles zygenx gain strength, they can become prone to injuries. If you spend an adequate amount of time warming up, your risk of injury will decrease. Before you lift anything heavy, do 5-10 minutes of light cardio, followed by a few light or intermediate sets of your regular exercises. Protein is essential in building up muscle mass. Muscles are made from protein, meaning you need to keep levels high so they can rebuild. If your body isn't properly fueled with protein, then you can't build muscle mass. Eat lean proteins no less than twice a day with meals, and at least once in the form of a snack. When you are formulating a diet to aid in your muscle-building efforts, do not neglect carbohydrates. Carbs are absolutely critical to provide you the energy you require for working out, and if you are short on them, you will waste your protein on energy instead of building muscle. Consume enough carbs so that your body is able to function, and you find that you will have an easier time completing your workouts. Carbohydrates are key for muscle building. Carbohydrates fuel your body to allow it to perform the exercises that you need to do each day. If you're seriously training, every day you have to eat about two to three grams of carbohydrates for every pound you weigh. Eat well enough on days that you want to build muscle. It is always a good idea to increase calorie consumption approximately an hour before working out. That doesn't mean you can overeat when you are scheduled for a workout, but just be sure to eat a bit more on those days and less on the days you aren't going to be weight training. Always do compound exercises so you can have the most muscle growth possible. These exercises use multiple muscle groups in a single lift exercise. A great example of a compound move is a shoulder press from a squat position, which works the legs and shoulders simultaneously. Don't allow your workouts to exceed one hour in duration. If you work out for longer than an hour, your body will start producing large amounts of cortisol, an unhealthy stress hormone.