This is something which is really important which I'm sure you already no, but i bet a lot of you don't do, warming up it is a must, even if you think you don't need to it is important as it can help you to do a better workout and help prevent injury. i recommend you do full body stretching starting from head working down to the toes holding each stretch for at least 8 seconds this should only last 5 minutes after which i would consider jogging on the spot,running on treadmill,punching on punch bags are any other cardiovascular exercise for at least 3 minutes to get the blood oxygenated and circulation pumping ready to feed the muscles so they can preform to there maximum.
Another important thing is to stretch out after exercise this will again help and relax the muscle after heavy lifting, what i recommened is before you do this tence the bodypart/parts you have been training and hold for 30 seconds fully tenceing repeat this three time for each bodypart you have exercised this will help stretch the muscle and give better defidnition wich means bigger and added shape. Try this and you will see an increase in size and shape with in 2 weeks
warm up and stretch it out for the sake of 10 to 15 minutes try it and see how you feel.
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