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Primalx All of these exercises are thought to be the basis of effective bodybuilding routines, which is true. It's proven to increase muscle bulk, build muscle strength, and improve the overall condition of your muscles. Make sure to incorporate all three of these into your routine. Remember the main three exercises and include them in your routine. These mass-building exercises include dead lifts, squats and bench presses. These exercises will not only add bulk, but they'll also strengthen and condition your body. Do some variation of the "big three" exercises regularly. While using creatine supplements is beneficial, exercise caution during use, especially if using for longer durations. Avoid these all together when you face issues with your kidneys. Other negative reactions could include muscle compartment syndrome, cramps and arrhythmia. People who are still growing are at the greatest risk of potential harm. Be sure you keep your creatine intake at or below suggested safety levels. When training, try to do as many sets and reps as possible. Do fifteen lifts at the minimum with a break of a minute or less in between. This will enable the lactic acids to flow and stimulate the growth of muscles. Increase the weight without decreasing reps to maximize muscle growth. You workouts should last around 60 minutes, each. After more than an hour of intense exercise, your body will start producing unwanted levels of the stress hormone, cortisol. Cortisol neutralizes testosterone, making it hard for you to build muscle mass.