Hold a stretch for about thirty seconds if you are under forty years old. Stretches of no less than 60 seconds are recommended for those over 40 years. Post-workout stretching improves the effectiveness of muscle-building exercises and reduces the risk of injury.Elevate IGF Planning out and keeping a wise schedule for your workout regimen means you can grow your muscles while minimizing your risk of injury. Anyone new to building muscle should probably work out only twice weekly, while veteran exercisers can move up to three, and even four, times a week.Elevate IGF Eating enough carbohydrates is crucial for building muscle.

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