If you want to tone and increase muscle mass, you can follow a few muscle building tips that will help you devise an effective exercise and workout program.

The first step to developing a strong, sculpted, and healthy body is to create a fitness plan that you can stick to without becoming overwhelmed or discouraged. And, understanding what your muscles need and what steps you can take to promote muscle building is important in helping you achieve quicker results.

1. Choose a workout routine that focuses on higher volume with medium intensity. Volume is defined by the number of sets and repetitions you perform, while intensity refers to the amount of weight you lift. It is recommended that you choose a weight that allows you to perform several sets of 10-20 repetitions for each exercise. If you are able to complete only 8 repetitions, then decrease the amount of weight you are using. However, it you are able to perform 30 repetitions, then you should increase the amount of weight you are lifting. For maximum benefits, it is important to make sure that you 'train to failure' or work your muscles until they are fatigued, and you are barely able to finish your repetitions. Since your muscles will tire during the workout, you may also want to decrease the number of repetitions by two per set so that you complete 15 reps for the first set, 13 for the second set, and 11 for the third set.

2. Stretching should be an important part of any workout routine. Proper stretching releases tension and helps with muscle recovery. Weight training can be very stressful on your muscles, so stretching before and after a workout will help strengthen, lengthen, and warm-up your muscles, reducing the risk of injury and allowing them to repair more quickly.

3. Eat enough protein. Muscles are made from protein, so if you want to build larger, stronger muscles, you need to make sure that you provide your body with enough of this important nutrient. Protein will help with faster recovery and give your muscles what they need to repair and rebuild after a workout. Insufficient protein may limit your results and cause you to feel fatigued during and after a training session.

4. Drink enough water. Water is vital to maintaining good health and is an important key to digestion, temperature regulation, joint lubrication, and the transportation of nutrients throughout the body. Water is also directly related to your endurance and energy level, which can effect your ability to complete a workout or perform exercises properly. It is important to not only make sure that you replenish fluids during and after a workout, but you should also be drinking enough water several hours prior to an exercise routine since it protects your joints from the stresses of heavy lifting and helps your muscles work more efficiently. If you want to build muscle mass, you need to stay hydrated by drinking plenty of pure water.

Knowing how your muscles work and understanding what you need to sculpt and tone will help you get the most from your fitness programs. Following a few muscle building tips can help you create a training program that fits your lifestyle and will allow you to increase muscle mass and develop a strong, toned body.