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You need to take in more calories when trying to grow muscle. Muscle weighs more than fat, and you need to be able to feed your muscles. Eat what you need to in order to gain that pound per week. Think about different ways to increase your intake of calories. Do this for two weeks, and if you still don't see a weight change, you might want to increase the intake even more. Include the "big three" into Enduro Core Extreme your routine every time. Squats, dead lifts and bench presses are the main muscle building exercises. These exercises make you bulkier as well as helping to condition your body and increase strength. Include variations of them in your regular workout routines. Change your routine around. As you repeat any particular workout routine, it could become boring, which can prevent you from working out. Make it a little difference by switching the exercise that you do each time that you head to the gym. This not only keeps your workout challenging, it keeps it interesting and exciting. You need to watch your diet, especially on those days that you intend to work out. Fuel up for your exercise session by taking in some calories an hour before heading to the gym. This does not mean that you should eat too much, but eat more than you would on a day that you would not work out. If you want to make sure that you have the very best muscle growth you can, it is vital you perform compound exercises. These exercises use many muscle groups in the same lift. One example is the bench press, that works your chest, triceps and shoulders, all in one exercise. Include an effective number of repetitions in your training session sets. Do fifteen lifts before taking a one minute break. This keeps your lactic acid moving, and your muscles building. Repeating this again and again will build your muscles to their fullest extent. Know where your limit is, and push yourself to it. For every set that you do, you need to push yourself until you're physically unable to lift. Try to force yourself to your limits. You can reduce the number of reps in each set to allow yourself to truly push to your maximum. It is acceptable to cheat a little when lifting. Slightly using your body for pumping out a few final reps is a great way to increase your workout volume. However, be careful not to over-use this technique. Work hard so that your rep speed is controlled. Do not compromise your form. You do not need to build yourself up into a mountain of muscle to realize the significant benefits of better muscular development..