- Exercise & Fitness
Building Muscle Mass Naturally
Building Muscle The Natural Way
Steroids and other performance enhancing drugs seem to be everywhere these days. It seems that every week or so another professional getting is getting caught taking PEDs. There are even a lot of average guys taking these drugs to build more muscle mass. Unfortunately, it has gotten to the point where many people don't believe that you can build muscle mass without sticking a needle in yourself or popping pills. However, nothing could be further from the truth.
Building muscle mass naturally is certainly possible. If you do intense weight training you can greatly boost your natural level of testosterone and other growth hormones. What you eat can also effect the natural levels of these hormones. If you want to gain muscle without having the adverse side effects of performance enhancing drugs, you should do it the natural way.
Weight Training To Build Muscle Mass Naturally
If you want to succeed at building muscle mass naturally you need to weight train with high intensity without overtraining. Whenever you see a professional bodybuilders routine in a book or magazine, you have to realize that it's the routine followed by somebody who's probably doing steroids and other PEDs. These drugs help weight trainers recover much faster from intense, high volume workouts, and these routines may contain as much as 30 sets per muscle group. This is way too much for weight trainers who want to build muscle naturally.
If you go all out on every set you do during a weight training workout, it shouldn't take very long to get through it. In fact, it may be counterproductive to weight train for more than 45 minutes to an hour if you're lifting with high intensity. Just look around the gym sometime. You'll notice that some guys are there when you get there, and still there when you leave, and they never seem to get any bigger. Keep your workouts shorter and more intense when you're trying to build muscle mass naturally. It really doesn't take a lot of sets and exercises to get a response.
Workouts For Natural Trainers
You certainly don't want to do too much when you're trying to build muscle naturally. It's best to split your routine so you train just 2 or 3 muscles during each workout. The classic push-pull routine is one of the best.
Doing the right exercises is another important part of building muscle mass naturally. If you want to gain muscle size, you need to perform major compound weight training exercises. Save the isolation exercises for when you've actually built some muscle. Make sure to make squats, deadlifts, bench presses, pull-ups, rows, and military presses a major part of your routine.
Once you start performing the major exercises with high intensity without overtraining, you should succeed at building muscle mass naturally.
Rest and Recovery
If you want to build muscle mass naturally, rest recovery are just as important as weight training is. Your muscles will break down during your training, and to rebuild rest is required. You should be weight training 3 or 4 times weekly while following a split routine so you don't train every muscle during every workout. this means that each muscle group gets trained once every 5 to 7 days, which should be enough recovery time.
Eating To Build Muscle Mass Naturally
If you want to succeed at building muscle mass naturally you need to eat right. The key is to consume a lot of protein. Protein is the building block of muscle tissue so when you consume enough of it you'll give yourself a much better chance of building more muscle. You should try to consume as much as 2 grams of protein per pound of body weight for natural muscle building. Spread this protein throughout your daily meals. The best protein sources are lean red meat, chicken breast, fish, and egg whites. If you have a hard time consuming enough protein from food you can buy supplements so you get enough of it.
If you eat more often you'll give yourself a better chance at building muscle size naturally. If you eat 5 or 6 times a day you'll your body will be able to assimilate all of the protein you consume and you'll boost your metabolism and muscle building hormones. This will keep your energy levels up all day.