How to Build Muscle Fast for Teens Without Drugs

The competition in teenage sports has never been greater and more intense than it is today. With the lure of college scholarships for elite high school athletes combined with pressure to win from parents, peers and coaches, it is no surprise that some teens turn to steroids in an attempt to build muscle fast. Teenagers don't need drugs to build muscle. There is a proven method that that allows teens to build muscles without drugs, and the key components of this method are nutrition, training and recovery.

Things You'll Need

• Free weights, light to medium weight
• Resistance bands
• Gaming system with workout games

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Instructions

• 1

  Eat a variety of foods to meet caloric needs.

  Consume up to 5,000 calories per day. Many teens who are trying to build muscle fast make the mistake of not absorbing enough calories to grow muscle. A teenage male athlete who is building muscle could need as many as 5,000 calories a day, compared to his non-athlete classmates who only need 3,000 calories a day. Young athletes can make up the difference by eating extra servings of vegetables, fruits and whole grains. Eat peanut butter, soy, nuts, dairy and eggs to boost your protein consumption. Increasing your intake of these foods will help you meet your enhanced caloric requirements, including your need for protein.

• 2

  Train with resistance bands or weights.

  Exercise with free weights, machine weights and resistance tubing. Teenagers should build muscles with light resistance and controlled movements that don't strain tendons and growth plates. Pay attention to form and posture. Strength training builds muscle and endurance and improves your performance in virtually every sport. Play muscle-building games. At Overtime, a teen gym in Mountain View, California, members play virtual reality boxing games that build abdominal and upper body muscles. Use your home gaming system to play games where your body is the joystick, strengthening your core muscles.

• 3

  Finish exercising at least three hours before bedtime.

  Rest every second or third day of your training schedule. Time off from your strength training routine helps your muscles and bones recover from the strain of muscle building and decreases the chance of overuse injuries. Serious pain is a sign that your muscles are inflamed and need to rest and recover. Do not train if you have significant muscle or joint pain.