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One problem with muscle building is that some groups take longer to develop than others. To help speed up the slow-growing groups, try a fill set. This is a set that has about 25 reps a few days after the last workout. Try eating protein rich foods right before and after you exercise. A good measure is to take in 15 grams a half hour before you train and 15 grams after you are done. This is the amount of protein contained in a couple glasses of milk. Pay attention to the calories you consume to help you build muscles. There are good calories and bad ones, so it's important to know which ones promote muscle growth and which ones hinder it. At an extreme, a bad diet will lead to more fat instead of muscle. Adjust your diet to make sure you are getting what your muscles need. For building muscles, try to get enough protein and less fat. This means eating a better diet, not just loading up on food. Also, talk with your doctor or nutritionist about adding vitamin Primalx s and supplements to your regimen. Be careful when deciding which moves you will do with more weight; some moves are not favorable to extra weight. Excess weight during neck exercises, dips, or split squats could put your joints at risk of serious injury..