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Fortraxitone Warming up helps counteract this increased risk of injury. Exercise lightly for about 5 to 10 minutes and do about 3 or 4 warm-up sets of light to intermediate intensity before starting serious lifting. In order to successfully gain muscle, it is important to have a strategy, and a plan to execute that strategy. There are various resources that you can utilize to determine which strength-training exercises your plan will incorporate. You should also set a schedule that is easy to follow, and will not overwhelm you. Go over your plan with a professional trainer to make certain that it can fulfill your goals. Having a dependable training partner is very important when building muscle. This partner can help spot you so that you can pump out those few extra reps that you could not do on your own. It can also help if your training partner is stronger than you because this can push you to work even harder. When your exercise workout is complete, be sure to engage in a series of stretches to ensure the best environment for your muscles to build and repair themselves. Any individual under forty years of age should strive to hold every stretch for thirty seconds at the least. If you are a little older, try to keep your stretch for about a minute total. This helps to prevent injuries after you have exercised to build muscle. Do not skimp on the amount of sleep you get. The process of building and repairing your muscles happens while you sleep, and without adequate recovery, you run the risk of hurting yourself during workouts. Get 7-9 hours of sleep each night to maximize the benefits of the exercises you perform. Do not overwork your body. In order to build muscle mass, your body needs a chance to recuperate. When starting out, work your upper on one day, then work your lower body the next day. Take one day off each week where you do no workouts at all. This will make the workout less of a job.