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Enduro Core Extreme For best results, keep your workouts under sixty minutes so that y** don't produce excessive amounts of cortisol. Eat lots of protein when y** are trying to gain muscle. If y** are not getting enough proteins, your body will have to use your muscle tissue to sustain itself while y** are working out and prevent y** from bulking up. Y** should consume up to one protein gram per pound that y** weigh. K*** your limitations, and don't stop short of exhausting them. Push your body during each set, working until y** just cannot lift that weight again. If needed, reduce the time y** spend on your sets when y** get tired. Plyometric exercises are something y** w*** to do. This work smaller, "fast-twitch" muscle fibers, stimulating muscle growth. Since acceleration is required, plyometric exercises are not unlike ballistic moves. For instance, when doing plyometric push-ups, y** let your hands jump off the floor and explode as high as y** c**. Y** c** cut corners a bit when y** lift, although always be safe. Slightly using your body for pumping out a few final reps is a great way to increase your workout volume. However, y** do not w*** to cheat too much. Make sure that y** keep your rep speed controlled. Never compromise your form. Stick to a realistic schedule when y** are trying to build muscle to reduce the risk of injury. Individuals who are just starting out with building muscle should curtail their tough workout to just two times a week, while someone with m*** experience should workout roughly three times each week. One problem with muscle building is that some groups take longer to develop than others. Bodybuilders often use fill sets to correct this problem. A fill set is a short set of 25 to 30 reps of moves that specifically targets a problem area. Incorporate fill sets two to three days after a workout that focused on the muscle group.