A lot of teenagers are looking for the BEST way to gain muscle fast and healthily. It's very important to stick the following instructions:

• Never use Steroids to build your muscles
• Eating healthy foods - fruits, vegetables, proteins carbohydrates and fats
• Supplements - You can take a high-quality multi-vitamin, protein powder and Omega3 fish oil
• Sleeping - you must sleep for 8 hour each night

The teen muscle building program:

• Must include a full body workout Not one muscle group alone
• Should contain weight training exercises, cardio work and short rest periods
• Don't over training - Your workouts should be for an intense 20 - 30 minute and the all session should be under one hour.
• Work 3-5 times in the week as a routine
• Running is a very good for warm up
• Good exercises for gaining muscle mass and building strength are squats, bench press, rows, deadlifts and shoulder press