How to Build Muscle Naturally? |
Posted: March 4, 2018 |
Every day we are bombarded with messages about how easy it is to use various bodybuilding supplements to shape your body as you please, so you hardly make the distinction between truth and lie. In fact, how much muscle can we gain naturally and, more importantly how to build muscle naturally should be your main concern. Forget about your gym room partners who praise that they have managed to increase their muscle mass by 13 or 18kg in a few months. They have used steroids or other supplements, maybe. Or simply they forget to tell you how hard it was for them when they've started. It is physically impossible to put muscle mass greater than 13 kg in a few months, or even in a year. The only ones who can increase their muscle mass with 8 or 9 kilos are those who have never done any sport, not trained and never raised any weight in their lives, and only because their genetic potential for muscle mass has not yet been activated. Instead, most of the guys who train constantly, have already managed to reach that maximum threshold of their muscles and will not have the same amazing results.
How much muscle can you gain naturally?Alan Aragon, expert fitness coach and author of many books regarding muscle mass development and nutrition, presented a model plan regarding how much muscle can people gain naturally depending on their experience in sports.
Another model presenting how much muscle mass can be gained is the McDonald's model:
How to Build Muscle Naturally?Next, you can read my 6 tips on how to build muscle naturally, without using any supplements for muscle growth. 1. Train less than 1 hourRegardless of the training program you are following, you should not stay in the gym room more than an hour. Make sure you focus on maintaining high intensity, not on time. To do this, keep your time-out between exercises under 1 minute and try to limit the time spent talking with your friends at the gym. This will give you a muscular pump that will lead to a hypertrophic stimulus that will make your muscles grow. 2. Make a habit of eatingYou have to make your meals a habit. That means you will have to eat large meals regularly. Your body is genetically programmed to have a very fast metabolism that burns calories incredibly easy. The only way you can put a few pounds on you is turning meals into a routine. You need around 5 or 6 big meals a day. They must be rich in calories, carbohydrates, fats, and proteins. Try to have each meal at intervals of 2-3 hours to give your body constant fuel that will increase muscle mass. 3. Do not rely on miracle supplementsYou do not need the weirdest supplements to put on muscle mass. You do not need creatine, BCAA, or steroids. These are indicated only as supplementation, as their name says -supplements-. All you need is a protein powder and maybe a gainer, and only in the case you can't have 5-6 meals a day. If you still want to spend some money, focus on things that will help you recover your muscles after a hard workout session, such as multivitamins and fish oil (omega-3 and omega-6). 4. Understand the caloric surplusMany people think they eat a lot, but they do not know what a lot means. A lot does not just mean volume, but it has to mean a caloric surplus. If you want to lose weight, you have to burn more calories than you consume. Also, if you want to put weight or muscle mass, you need to consume more calories than you burn. You have to be in a caloric surplus. To get into a caloric surplus, you need foods rich in nutrients and calories. You can not just rely on fast food and cakes. You need healthy foods that contain many calories. Here are some examples:
However, how many calories are ideal? It depends on your daily activity, including your workout sessions.
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