Hormone, after sixty minutes of working out TestX Core . Cortisol decreases your testosterone levels, which just wastes your efforts towards increasing your muscle mass. Restricting workouts to 60 minutes or less helps you get more out of each workout. Stretching after a workout will help to repair muscles and decrease any muscle soreness. Hold a stretch for about thirty seconds if you are under forty years old. Older people--those over the age of 40--should hold each stretch for a minute or longer. This will lessen the chances of your body getting injured while doing muscle building exercises. Look "bigger" than you really are. Focus on your upper chest, back and shoulders and train them specifically. It also creates more contrast with your waistline so that you look larger. Make sure you are eating enough calories in a day. You can find caloric calculators online which can help you plan out a diet which will meet your needs depending on how much muscle you're trying to build. Try using these tools and changing the way you eat to include a balance of nutrients to help you build muscle. Try out some plyometric exercises. These types of exercises will let your body develop some fast-twitch muscle fibers, and that will help stimulate any muscle growth. Since acceleration is required, plyometric exercises are not unlike ballistic moves. For example, if you were doing plyometric push-ups, you would propel your body upward by removing your hands from the floor as you complete the movement. When attempting to gain muscle, eat foods high in protein throughout the course of the day and immediately after your workout. Aim for 15 grams of protein both before and after you exercise. An 8-ounce glass of milk has between nine and 11 grams of protein, depending upon the type of milk (skim, whole, etc.). Watching your intake of calories is important, when trying to build muscle. There are good and bad calories, so you must learn which are the healthiest foods for building muscle. When you do not make smart food choices in the number of calories you consume, you will not build muscle; instead, you are more likely to gain fat. Mix up the back grip. Try utilizing mixed and staged grips for improved effectiveness during deadlifts and .