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verutum rx If you see no results within two weeks, try to pack in more calories. You must warm up properly before starting any exercise. The stronger your muscles become, the more stress you place on them and the more important it is to warm up to avoid strains and tears. If you warm up, injuries can be prevented. Do five or ten minutes of light exercise before lifting, followed by a few light to intermediate sets of warm-up lifts. Keep in mind the "big three" and make sure they're in your routine. This refers to bench presses, dead lifts and squats, all of which are common exercises for building bulk. These exercises will condition your body, build strength, and add muscle mass. It's important to tailor your exercises to include variations of these regularly. When trying to add muscle, eat an adequate amount of protein each day. Protein is the building block that muscles are made of. It will be especially difficult for your body to produce additional muscle mass if you don't give it the protein it needs. Try to eat healthy, lean proteins in two of the three major meals and one or two of your snacks every day. Switch up your routine often. As you get into any workout routine, it can become boring and that will dissuade you from doing it. Use different exercises every couple workouts to ensure that you are targeting all of your muscle groups. A new workout will help you stay motivated and enjoy exercising. Include an effective number of repetitions in your training session sets. Do at least 15 repetitions of each exercise, and do not take a long break between sets. The lactic acid in your muscles will continue to flow and as a result, muscle growth will be stimulated. Repeating this many times in each session will maximize muscle-building. If you are attempting to add some muscle to your body, you should ensure you're consuming an adequate amount of protein. Muscle requires protein to rebuild after a workout, and a protein deficiency will actually reduce your muscle mass. It's likely that you'll have to consume around one gram of it for every single pound that you weigh every day. Hydration is an important key to proper muscle building. When you are poorly hydrated, you increase your chances of getting injured. Hydration.