How To Build Muscle Naturally

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It is possible to build muscle naturally, but you need to learn how to eat and exercise the right way. Your diet is 80% of the battle. If you are not eating right there is no way that you are going to be able to build muscle naturally and effectively. Poor eating habits combined with proper exercise will cause you to lose muscle and be at risk for injury.

Build Muscle Naturally Through Proper Eating

Here are a couple of keys you need to learn about eating properly. To begin with, you need to eat more frequently. Eat 5 to 6 meals every day and you will be able to keep your hunger under control, you’ll increase your metabolism and allow you to have more energy.

Next, you need to be sure to eat clean foods. Fruits, vegetables, oats, whole grains, lean beef, fish, poultry and skim milk are all forms of clean food. You should avoid junk food like, baked goods, chips, soda and chocolate. Clean eating is an important step when trying to build muscle naturally.

Finally, you need to eat quality carbs, protein and fats at every meal. Carbohydrates, protein, and fats are known as macro-nutrients. In order to build muscle naturally, you have to eat at least 1 gram of protein for each pound of lean muscle you have. Therefore, if you weigh 200lbs and carry 20lbs of body fat, you want to eat 180 grams of protein.

Build Muscle Naturally Through Proper Exercise

When learning how to build muscle naturally you need to learn how to properly exercise. Power movements, like the bench press, squat, dead lift, clean and jerk, snatch and bent over rows are all example of power movements that utilize your core muscles. Learning how to perform these exercises with proper form will help you build muscle naturally.

Below are the basics of building muscle naturally. It is easier than you believe. This is why natural bodybuilders never grow.

Step 1

95% of natural bodybuilders are unable to build muscle fast is that they over-train. Performing too many reps and sets and spending too much time in the gym is a bad idea. Eating incorrectly is also a problem many bodybuilders have when trying to build muscle naturally. If you want to gain muscle fast you have to get to the gym, train hard but not for too long.

Step 2

To build muscle fast you only need to perform 9 exercises. These basic exercises let you build muscle because they are working more than one muscle group at a time. Basic exercises will also allow you to lift more weight on a barbell and give it your all. With basic exercises you will need to rest for 2 minutes between every set.

Step 3

The basic exercises you need to be doing are Squats, Barbell Rows, Bench Presses, Military Presses, Deadlifts, Barbell Curls, Lying Tricep Extensions and Standing Calf Raises. Perform your squats, barbell rows, calf raises and barbell curls on Monday and Thursday. Do your Bench Presses, Military Presses, Lying Tricep Extensions and Deadlifts on Tuesday and Friday. Perform 4-5 sets of 8-10 reps each and only go to failure on the final two sets of each exercise. That is all you need to be doing for 3-4 months of training. Ignore all of the machines and silly dumbbell exercises that only work one muscle. You will need to continue adding weight to each set of the above exercises. On Wednesday and Saturday you should perform light abdominal work.

Now that you know how to build muscle naturally, get out and do it.

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