Alpha Complex Extreme Remember to warm up your muscles correctly if you want to increase muscle mass. As your muscle work, heal and expand, they become more prone to injuries. You can avoid this injury by warming up properly. Warm-ups consist of light exercise followed by warm-up sets of exercise. Don't lift weights until you've completed your warm-up routine.Alpha Complex Extreme Setting up sort-term goals and a reward system for meeting those goals can go a long way for improving your motivation.