There is nothing more irritating then people telling you all the ways in which you can build muscle, right?  Do you like the way you look or are you depressed because your muscles are not building up as fast as they should?  If so, then maybe it’s time you understood that there are just four steps, which are not harmful but effective, for muscle building

It is possible that you are going about the four steps properly.  So be sure to get it right and start on getting the trim and hunky look you so want.

So without any drugs and fake supplements, just start following the four steps which would really help to build muscles.Throw the drugs and supplements out of the window and start working on the four easy steps to muscle building.

For more ways on how to build chest muscle, See Build Chest Muscle

Lift weights a minimum of three to four times weekly. Every time you lift weights it induces stress in your muscles. Muscles tend to grow bigger to overcome this stress from recurring. Rest and nutrition will heal the stressed muscle and help it to grow bigger. This is why rest and proper nutrition is so important. The right way is to exercise your muscles once in 3 days so that you can do both your upper and lower body workout twice a week.

Eat five to seven balanced meals a day that includes proteins, carbohydrates and fats. An average person would eat three meals a day but not if you are a bodybuilder. If you are serious about building muscle then eat five to seven balanced meals. The caloric value of what you eat should be 15-18 times your current body weight. The food should have 45% carbohydrates, 35% protein and 20% fat. 50% of the meals should be in solid form and the balance may include a substitute liquid meal supplement.

Spend 50 per cent of the time on stretching. Weight training without any stretching exercises is a big mistake. Very often, people concentrate only on lifting weights as if this would help them build muscle faster. This is wrong. Constant lifting of the weights would tend to shorten the muscle tissues, making it weaker. It would also tend to slow down the process of muscle building and lead to muscle injuries. When you stretch, the muscles get restored to its normal length. Ideally, if you are lifting weights for four hours in the week, you must also spend at least two hours on stretching exercises. Therefore, when your muscle tissue shortens due to the weight lifting, you must stretch to restore the tissue to its normal length otherwise, you could end up with serious injuries.

Take supplement which have a proven track record of at least three years.  A popular Australian strength training coach has gone on record to say that you should take supplements which have been in the market for three year.  These supplements should be time tested and will save the bother of wading through all the advertising hype in the magazines.  This rule will knock out most of the supplements.  Make sure you take your dose of multi vitamins, fish oil capsules, powdered creatine and protein powders.  All the right ingredients to build up your muscle mass. 

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