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Warm-ups consist of light exercise followed by warm-up sets of exercise. Don't lift weights until you've completed your warm-up routine. Put all of the "big three" in each routine you perform. These are large muscle group exercises like dead lifts, squats and presses. Along with adding muscle, these exercises help you improve your strength and condition your body. Make sure you try to include a variation of these types of exercises during your workouts regularly. Creatine supplements should be used carefully, especially if they are used for several months or more. Stay away from these supplements if your kidney is not healthy. There are other side effects from creatine, including heart arrhythmias and muscle disorders like cramping. Using these sorts of supplements is especially dangerous for adolescents. Always take nutritional supplements cautiously and only as directed. Ramp up your food intake on days when you will be doing your muscle-building workouts. Consume a few extra calories about 60 minutes before you begin your workout. While working out doesn't give you a free pass to overeat, your body will need and burn more calories on days that you exercise. 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. If you are under 40 years old, maintain the stretch for at least 30 seconds. If you are past 40, you should hold it for twice as long. This way you'll be less likely to become injured as you complete your exercises. Staying hydrated is important to proper muscle development. When you are poorly hydrated, you increase your chances of getting injured. In addition, your muscle mass depends on adequate hydration.

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