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They are also great alpha size fuel sources of fiber. Fiber allows your body to use the protein you consume more efficiently. Too many people botch their muscle building efforts by rushing them. You'll always get better results if you complete repetitions slowly and correctly, rather than if you try to get your reps done too fast. Go slow, and ensure that you are doing exercises in the correct manner. Read up on the subject, so that you are performing the right kind of exercises to achieve the muscles you desire. Not all techniques accomplish the same thing. For example, some exercises help with toning your muscles while others may help build specific muscles. Make sure you are using muscle building techniques and have a wide variety of exercises to work on the different muscle groups. Don't attempt to build muscles when you are preparing for a marathon or tackling other extreme cardio workouts. While doing cardio is great for fitness, too much of it may negate your attempts to build muscle through strength training. Focus on a healthy balance between cardio exercise and weight training. Train opposite muscles, such as chest and back or the quads and hamstrings, in the same session. By focusing on opposing muscles in different exercises, the non-working muscle has an opportunity to rest while the working one is performing all the work. The result is increasing your workout intensity by limiting the time you need to spend at the gym. Ensure that your overall caloric intake is high enough. There are many calculators available, some even online. They can help you to determine what your intake should be based on your muscle mass goals. Utilize one of them, and then change your diet around to include enough protein, carbohydrates, and various other nutrients that your body needs to increase muscle mass. Plyometric exercises are something you want to do. Plyometric exercises target fast-twitch muscle tissue, encouraging faster muscle growth. Like ballistic exercises, plyometrics require explosive movements. So when you do something like plyometric push-ups, you would pull your hands up off the floor, allowing your body to explode into the air as high as possible. If bulking up is appealing to you, then concentrate on squatting, dead lifting and bench presses.