squat until your glutes nearly touch your heels grab the edge of your desk for balance if you need to hold that position for 45 seconds and then stand back up repeat three times quicklist 11category how to build muscle all daytitle 4 pm grab another coffeeurltext drinking the equivalent of two cups of coffee 16 ounces about an hour before you work out can help you lift more weight a study in the journal of strength and conditioning research found the reason caffeine blocks the signals of pain and fatigue that your muscles send to your brain boosting your performance as a result quicklist 12category how to build muscle all daytitle 5 pm skip the painkillerurltext its time to work out but dont pop an ibuprofen to alleviate lingering soreness from yesterdays workout youll not only stall muscle growth by disrupting collagen production but also leave yourself vulnerable to gastrointestinal irritationcramps diarrhea intestinal bleeding and nausea the better remedy a postworkout massage quicklist 13category how to build muscle all daytitle 6 pm hop onto the tableurltext try to fit in a professional rubdown just 10 minutes can ease postexercise soreness and may speed recovery say researchers in canada too busy grab a foam roller and hit the floor as little as two minutes of rolling can increase your range of motion by 13 percent another canadian study found work your way up your body giving each muscle group at least three or four rolls quicklist 14category how to build muscle all daytitle 7 pm chew longerurltext fill your plate with lean meats vegetables and glutenfree starches like rice and potatoes says nate miyaki cssn the author of intermittent feast its a simple way to feed your muscles without packing on fat and chewing each bite for 30 seconds can help reduce food cravings later on a recent study in the journal appetite found quicklist 15category how to build muscle all daytitle 8 pm take in more vitamin durltext men with higher blood levels of vitamin d tend to have stronger upperand lowerbody muscles than those with low levels according to a study published in medicine science in sports exercise thats because vitamin d acts as a hormone and may increase testosterone levels the researchers say shoot for 600 iu of vitamin d a day the best multivitamin for men quicklist 16category how to build muscle all daytitle 9 pm record your progressurltext men who keep a weightloss journal on paper or with an app at least 60 percent of the time are more likely to keep the weight off according to researchers at the university of pittsburgh and by keeping track of your workouts youre also better able to gauge both your progress and the effectiveness of your exercise program says tumminello quicklist 17category how to build muscle all daytitle 10 pm drink a protein shakeurltext knocking back 40 grams of protein before bed can boost muscle growth while you