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you want to start muscle building, you may think you need to commit to months, or even years, of hard work at the gym. Muscle building takes more than just exercise, though. You need to know how muscle is built so that you will make the right decisions and use the best methods to get your results. Keep reading to learn how you can build muscle. When attempting to build muscle mass, it is important to ingest the right foods. If your efforts to add bulk are stagnating, it could be because you have an insufficient nutritional intake. To add bulk, you need to consume at least 4000-6000 calories each day from foods, which are calorie dense. Some examples of calorie-dense foods are pasta, nuts, eggs, bagels, trail mix and steaks. Since vegetables have low calorie-density, keep their intake to a minimum. If you have been weight training for a period of time and want to see results a bit more quickly, work on your large groups of muscles, such as those in your legs, back and chest. Some great exercises for those groups are deadlifts, squats, bench presses, dips and military presses. Consider drinking a protein shake before starting your weight-training workouts. Liquid minerals tend to be absorbed quicker in the body than solid food, so think about having a shake filled with protein, about 10 to 20 grams. The protein shake will help give you a boost of protein to encourage protein synthesis, which is the way to building muscles. It is important to get a sufficient amount of sleep and rest after your workout sessions. A significant amount  phallyx of muscle recovery and repair occurs while you are sleeping. Not getting an adequate amount of sleep can delay your results, and also be dangerous. Working out again without proper recuperation can cause injury or illness. Include the "big three" into your routine every time. These mass building exercises include dead lifts, bench presses and squats. These types of exercises help add bulk in addition to strengthening and conditioning your body. Incorporate a variation of exercises like this in .
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