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Bigger exercises like, rows, deads, presses and squats are more appropriate for the heavier loads.Muscle NitXT Short term goals are a good motivator, especially if you give yourself rewards for achieving them. It takes a long time to build muscle so do not get discouraged and do not give up. Why not pick rewards that will help your muscle building efforts? You could get a deep tissue massage, for example; it will increase your blood flow, help to boost your mood and even aid in rebuilding damaged muscles.Muscle NitXT Preceding and following up your workouts with foods that contain plenty of protein is a good practice when you want to maximize muscle growth.