Alpha Male Max Before you start trying to build muscle, determine which exercises are most likely to yield the desired results. Different exercise techniques have been found to work best on specific muscle groups, whether you are toning or building muscle. Use a variety of exercises and techniques to get the results you want for each of your muscle groups.Any individual under forty years of age should strive to hold every stretch for thirty seconds at the least. People who are over the age of 40 should hold stretches for a minimum of 60 seconds. This helps to prevent injuries after you have exercised to build muscle.