Always use different techniques Doing the same work out will prevent fewer gains and could lead to burning out your muscles. By changing your exercise routine you will be able to keep on top of your training by using different muscle groups. Failing to impose any new techniques such as increasing number of reps preformed or weight increase will simply lead to keeping them the same size. The only benefit will you gain will be increasing cardio fitness in your muscles which is the wrong training for building muscle and you will not promote any muscular growth benefits. Stretching is important Speed up the recovery and increasing the muscles range of motion, making more room for muscular growth is essential. You are able to benefit on visual toning of your body, when stretching you will unlock more muscular fibres, the more fibres you unlock the more muscle you gain. You should always use flexibility training with every fitness session as this will prevent injury in the muscular body tissues. Always drink protein shakes Knowing when to drink your protein is essential. Normally an hour post exercise, protein-carb mixture after training starts the recovery process immediately, replenishing lost glycogen stores and helps by providing the nutrients your body needs to repair muscle tissue. Skipping a shake post workout and waiting for your next protein fix an hour or more after training is no good, have your shake ready and feed your muscles.