Consume protein-rich foods, such as meat or dairy, both before and after you work out. A useful measure is taking 15 grams about thirty minutes prior to training, and then another 15 grams after training. To get an idea of how much 15 grams is, think a couple of glasses of milk. A great way to work around muscles that stop you from performing certain exercises is to pre-exhaust. For example, your biceps might be fatigued before your lats on rows. This can be remedied by doing an isolation exercise, such as pull-downs, that work your lats without emphasizing your biceps. This will ensure that your lats get a good workout, preventing your biceps from limiting you during your rows. Try to develop a better bicep curl. Usually, you fail to move the bar or dumbbell past a parallel point, which means you don't get the full benefit of the top half of the bicep curl. The topmost half is easily the most powerful part of these curls. This problem can be solved by simply performing barbell curls while sitting. Use your head to think things through when you are completing squats. Choose a point on the back that is centered between the traps and lower the bar there. Doing this puts more pressure on your glutes, hamstrings and hips, which means you can squat with weight amounts superior to what you might have done otherwise. Do not neglect to stretch before your workouts. Stretching is essential to warming up your muscles and preventing injury, and stretching exercises post-workout can help your muscles relax as they enter the recovery phase. Enduro Core Extreme In addition to stretching, make sure to get massages regularly to help you relax your muscles. Relaxed muscles rebuild faster after you damage them through working out. Know your body and it's limits. When you start from here, you can safely set targets for your workout. Body weight and composition are two important factors to consider during this kind of evaluation. Use variety in your gripping when focusing on the back. Use staged or mixed grips when doing rack pulls or deadlifts, so that you can build strength more easily. A staggered grip will help you turn the bar in one direction while the underhand grip turns the bar in another direction. That way, the bar won't roll around in your hands. Make sure you watch your diet will you build muscle. Staying hydrated is always important, but it is even more so in building muscle since up to 70% of muscle mass is water. Also limit alcohol consumption, which has been shown to reduce muscle fibers when used excessively. When performing your exercise routine, avoid the temptation to rush through the exercises. Going a a slower pace will wield better results, even though you may have to use lighter weight to accomplish it. A fine goal is to spend five to ten seconds on each movement half, for a total of twenty seconds per repetition. Building muscle can be difficult. Workouts must be intensive and regular. Your diet is just as important as your exercise routine.