Recognize that the requirements of serious muscle building and intense cardiovascular exercise (such as marathon training) are not compatible. Doing cardio is great for overall fitness, though if you do too much, your body will not be able to build a lot of muscles mass with strength training at the same time. The best way to build your muscles effectively is by concentrating on a strength-training routine.
Concentrate on deadlifts, squats and bench presses. These exercises are widely considered the base of a proper muscle building routine, and rightly so. They are the exercises that will improve your strength and muscle mass. Try to work these crucial exercises into your workout routine.
If you want to increase muscle mass, you need to warm up the right way. When your muscles get stronger, they will experience a lot of additional stress that can make them prone to injury. However, if you correctly warm up, injury can be prevented. To warm up correctly, stretch or walk for approximately ten minutes before your workout, then start with a few short, light sets.