Most men or teenage boys want to build muscles to look good and improve self-esteem. Building muscles has always been a fascination for young men, teenage boys and to some extent some old men too. Muscle building is a old tradition that has been passed by legends to their younger generations. There is always the hard and slow way of building muscles to modern eras with the help of medicines. I will not go into deep with using medicines or steroids as I personally like to work hard instead of quick gains which will never last as soon you stop taking this harmful medicines.

The most important thing everyone should keep in mind while building muscles is that workout is only 20% of your effort and the rest 80% is about the quality of your food intake and taking adequate rest. When we exercise we infact lose muscle tissue during strenuous workouts.

So, then why we should exercise to build muscles if we really lose them. The answer is you need to make your body work to make old tissue repair and build new tissue, this way when new tissues build up it adds to muscle and your overall look.

Muscle building exercise should only be done for 3 days in a week with a days rest in between each workout session. This will give you body to recover from the strenuous workout the previous day and make your body ready for the next workout. Also it is recommended that you workout your fully body on each training day. Always start with proper warms of stretching and flexing exercises for at least 5-10 minutes before your body gets ready for the biggest workout of the day. This will prepare your muscles to absorb the workout torture your body is going to follow. Always start with light weights and then move on to heavy weights.

Start your workout with 2 light warmup sets with following 3 heavy sets for all the big muscle groups of your body like thighs, chest, back, biceps and triceps. For deltoids it is recommended to perform only 3 sets of exercise with 1 light and 2 heavy sets as your deltoids are already pumped up if you do them after chest and back and they do not need more workouts. For calves it is recommended to do 5 heavy sets of exercise as they are the most neglected body parts. To make six-pack abs all you need to do is 3 sets of 3 exercise each day, situps, crunches and leg raises.

Remember for large muscle groups your repetition for each set should be between 6-8 and for abs anything between 20-30 repetitions. If you do this sets and repetitions of exercise with dedication without missing a single training day then you are bound to see proper results in less than 4 weeks. One important thing is to cool down your body after heavy exercise with stretching as this will make your muscles relax and rejuvenate.

Also you must drink at least a liter of water during your full workout of 45 minutes to 60 minutes. Remember never exceed your workout session to more than 60 minutes or if it goes higher then you will not gain any muscle fast and you will over train your body which in turn restrict your growth. This is all your 20% of building your muscle.

The 80% focus of your fast muscle building should be on the quantity and quality of food you take. You must take good amount of protein and carbs to build your muscles. Protein is the muscle building food and carbs are your energy giving food. You cannot miss one another for good. You must take adequate amount of protein and carbs to build muscles fast. Also the quantity of food should be in high quantity as this will make your body to grow as you wished for.

Remember if you eat small then you will be able to become big or make muscles fast. Take examples from animal world. The larger animals eat huge why cause they are huge and the tiny animals eat less same is the with your body too. If you eat huge and big meals then your body is bound to grow and with heavy workouts you will grow fast muscles. If you cannot afford good amount of protein then you should take adequate and huge amount of carbs to make up for the loss of protein.

Remember it is very essential to have protein to build your muscles but if for some reason if you cannot afford then large amount of carbs will do. As you must have noticed that in wild animals do eat whatever they can from their food sources. Some contains proteins and some high carbs but that does not hinder their bodys growth. So eating huge is the key here.

Last but not the least you need to take adequate amount of sleep from anything 7-9 hours each day to make your body grow while you sleep. Remember your body only grows not when you workout or when you eat but only when you sleep adequately. So this is one very vital thing to build your muscles.

This is the best you can do to build your muscles fast with any help of steroids or harmful medicines.