There are many different training methods and styles out there that can help you build muscle, from the kettle ball training, body weight only training 100 Rep training, P90X and the list goes on stream. However, the number one and most effective way to pack on muscle fast train bodybuilding style.
Now, I’m not saying you can not build muscle using different training methods as some of the ones that I’ve described above, but if your goal is to increase the size of muscle achieve a lean, strong, hard and muscular body quickly, then the best way to get there is to train like a bodybuilder.
And the train as “bodybuilder”, I’m not referring to flipping open bodybuilding magazines and copy training routine that professional bodybuilders do. Assuming that you weight train without the help of anabolic steroids, you will not help but over-train and injure and even worse, you can actually lose muscle mass by following pro bodybuilders training routine.
To build muscle naturally, or without support form anabolic steroids, you still need to train like a bodybuilder, but with some changes in training and nutrition program.
Just to clear it up before we dive into the details, the word “natural” in bodybuilding is meant to build muscle without the aid of drugs, which include anabolic steroids, HGH or growth hormone thyroid hormones or other substances can only be acquired with a prescription.
use of dietary supplements that you can buy in stores health food and grocery stores such as whey protein, creatine, and various vitamins and minerals is considered “normal” in bodybuilding
How to Build Muscle Naturally -. Weight Training
In order to make fast and ever-increasing size and strength of muscle naturally, lifting heavy weights with good form will be the # 1 priority. Nothing will help you build muscle and gain weight faster then heavy and consistent training with barbells and dumbbells.
If you are just starting out to train with weights, you should not train more than 3 days a week in a non -consecutive plan. This will allow the muscles you’ve trained enough time to recover and re-build between workouts. If you are already a year or two of training experience, you can train up to 4 times a week.
focus on getting stronger in every workout or increase the amount of reps you do. The Progressive Overload principle to practice with progressively heavier weights over time in order to avoid hitting the balance.
For example, if you’ve been lifting the same amount of weight for the last 3 months on the bench press, then you’ve probably hit a plateau, which means to continue to get bigger and stronger, you need to either get stronger bench press or do a few more reps than you did the last time you performed the bench press.
If you focus on increasing your weights 2 to 3 weeks, then you will make consistent progress in the gym because you’re following progressive overload principle.
There are many other aspects of weight training that will determine how quickly and how effectively you’ll be able to pack on muscle mass, but for the purposes of this article, progressive overload principle is the most important technology to be aware of.
How to Build Muscle Naturally – Diet
to pack on muscle mass without gaining of body fat, you need to eliminate any and all junk food from your diet. This does not mean the candy bars, chips, ice cream, donuts, french fries, pizza and other similar processed / pre-packaged foods.
to gain muscle without getting fat, the focus should be on eating foods that contain a lot of vitamins and minerals and 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 you do not miss training days due to illness or cold. Next up you have to focus on eating more protein at every meal. Eat lean protein foods such as lean beef, lean turkey burger, reduced-fat milk, chicken breasts and lean cuts of red meat, such as steak.
And last but not least, to build muscle and gain weight quickly, you need to eat plenty of complex or slow-digesting carbohydrates such as oatmeal, whole-wheat pasta, whole-wheat bread, bran cereal, sweet potatoes and fruits and vegetables that I have above, as they are good sources of complex carbohydrates.
also focus on consuming plenty of healthy omega-3 fats that are proven to reduce inflammation of the muscles due to heavy and intense weight training. Omega-3 fats are found in olive oil, natural peanut butter, almonds, fish and avocados.