Alpha Male Max Always stretch before you work out. 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. Massages will help in relaxation and post-workout recovery.Eat foods rich in protein before you workout and afterwards if you want to grow muscle. Try taking in 15 grams within a half hour preceding training and 15 grams following the workout. This is about a glass or two of milk.

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