ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Building Muscle Mass Naturally

Updated on December 3, 2014

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.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      Gain Muscle Mass With Nick 

      9 years ago

      I totally agree that you should be targeting a quick 20 - 45 minute workout if you're trying to build muscle mass. A lot of people think that they need to spend 2 - 3 hours a day in the gym, when in reality their just slowing down their muscle gain progress.

    • profile image

      Gain Muscle Mass With Nick 

      9 years ago

      I totally agree that you should be targeting a quick 20 - 45 minute workout if you're trying to build muscle mass. A lot of people think that they need to spend 2 - 3 hours a day in the gym, when in reality their just slowing down their muscle gain progress.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)