There are many different training techniques and styles out there that can help you build muscle, from kettle ball training, to bodyweight-only training, 100 rep training, P90x and the list goes on an on. However, the number one and most effective way to pack on muscle fast is to train bodybuilding style.
Now, I’m not saying that you can’t build muscle using different training techniques like some of the ones that I’ve outlined above, but rather, if your goal is to increase the size of your muscles and attain a lean, strong, hard and muscular body quickly, then the best way to get there is to train like a bodybuilder.
And by train like a “bodybuilder”, I’m not referring to flipping open a bodybuilding magazine and copying the training routines that professional bodybuilders do. Assuming that you weight train without the assistance from anabolic steroids, you’ll do nothing more than over-train and injure yourself and even worse, you can actually lose muscle mass by following a pro bodybuilders training routine.
To build muscle naturally, or without the assistance form anabolic steroids, you still need to train like a bodybuilder, but with some changes to your training and nutrition program.
Just to clear things up before we dive into the details, the word “natural” in bodybuilding refers to building muscle without the assistance from drugs, which include anabolic steroids, HGH or human growth hormone, thyroid hormone or any other substance that can only be acquired with a doctors prescription.
Using dietary supplements that can be purchased at health food shops and grocery stores such as whey protein, creatine, and various vitamins and minerals is considered “natural” in bodybuilding.
How to Build Muscle Naturally – Weight Training
In order to make fast and consistent gains in muscle size and strength naturally, lifting heavy weights with good form must be your #1 priority. Nothing else will help you build muscle and gain weight faster then heavy and consistent training with barbells and dumbbells.
If you are just starting out training with weights, you should train no more than 3 days a week on a non-consecutive schedule. This will allow the muscles that you’ve trained enough time to recover and re-build in-between workouts. If you already have a year or two of training experience, you can train up to 4 times per week. If you have any type of concerns regarding where and the best ways to use CITRAL, you can call us at our page.
Focus on getting stronger in every workout or increasing the amount of reps that you do. The Progressive Overload principle means to train with progressively heavier weights over time in order to avoid hitting a plateau.
For example, if you’ve been lifting the same amount of weight for the past 3 months on the bench press, then you’ve probably hit a plateau, which means that in order to continue getting bigger and stronger, you’ll have to either get stronger on the bench press or do a few more repetitions than you did the last time you performed the bench press.
If you focus on increasing your weights every 2 to 3 weeks, then you’ll make consistent progress in the gym because you’re following the progressive overload principle.
There are many other weight training factors that will determine how fast and how effectively you’ll be able to pack on muscle mass, but for the purpose of this article, the progressive overload principle is the most important technique to be aware of.
How to build Muscle Naturally – Diet
To pack on lean muscle mass without gaining excessive body fat, you’ll have to eliminate any and all junk food from your diet. This means no candy bars, chips, ice cream, doughnuts, French fries, pizza and other similar processed/pre-packaged foods.
To gain muscle without getting fat, your focus should be on eating foods that contain plenty of vitamins and minerals as well as protein and good carbohydrates. Focus on eating a wide variety of fruits and vegetables every day including; apples, oranges, grapes, mango, pineapple, tomatoes, carrots, dark green lettuce, spinach and other similar fruits and vegetables.
These foods will help keep your immune system strong to ensure that you don’t miss training days due to illness or a cold. Next up you’ll have to emphasize eating more protein at every meal. Eat lean protein foods such as lean ground beef, lean turkey burgers, reduced-fat milk, chicken breast and lean cuts of red meat such as steak.
And last but not least, to build muscle and gain weight fast, you’ll have to eat plenty of complex or slow-digesting carbohydrates such as oatmeal, whole-wheat pasta, whole-wheat bread, bran cereal, sweet potatoes as well as the fruits and vegetables that I’ve listed above, as they are all good sources of complex carbohydrates.