1.Stretch before and after workout, to increase your flexibility and to avoid injuries, Most of us know, to stretch in your workout routines to build muscle.

2.Now hold your stretching position for more than 60 seconds that is what will increase your flexibility. Then Hold your position for 20 seconds that’s enough for warm ups keep each position for at least 60 seconds.

3. fun part of the workout routines to build muscle is to focus on lifting weights at least three to four times per week. The purpose here is to stimulate your muscles with stress which results in your muscles growing bigger.

4.You have to rest. This is quite important task for your workout routines to build muscle. You need to rest in between sets and stations to make sure that the body has enough time to remain its energy. It is also advice that you don’t work the same muscle groups continuously for two days. The muscles grow during the period when you rest and not when you are working out.

5.Now, let’s get into the nutritional part, this is very important for your workout routines to build muscle. Eat at least 5-7x a day balanced meals from carbohydrates, to proteins and fats. If your ambition is to build muscle than just be eating at least 15-18 x your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat is the remaining 20% of yourconsumption. The goal is that over half of those meals are solid whole food meals and the remainder can be liquid meal replacement shakes.

6.Avoid supplements that have not been around for more than 3 years, to pass the test of time. Stick with this and you will find out that only a small handful of supplements are still standing. What you need to take is: a high quality multi-vitamin, fish oil capsules, powdered creatine and a protein powder. These products will cover your nutritional basis for health, healthy body composition, strength and muscle mass.

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