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A Step-By-Step Guide on How to Gain Muscle Mass Naturally

More strength is related to more muscle, and the heavier the weights you lift, the stronger your body becomes, and the bigger your muscles grow.

Your muscles would be forced to increase in size so they can lift heavier weights. This is why strength is size, and the need to gain muscle mass naturally.

Most people try to build muscle by doing high rep exercises until they are pumped and sore. But this rarely works because you can’t lift heavy weights, enough to trigger muscle growth.

Only trainers or body builders who are already strong or use drugs can build muscle by doing mostly isolation exercises like curls and flies.

Natural lifters need compound exercises like squat, bench, deadlift, OHPress and Row to build muscle, and you need to lift heavy.

Do this and you can gain up to 43lb of muscle, even for skinny hard gainers, without using drugs or training more than three times a week.

How to Build Muscle

The biggest muscle building mistake people make is training themselves like a bodybuilder. Many bodybuilders use drugs and customized foods, but won’t tell you.

They rarely build the bulk of their muscle size with the routines you see them do, and that’s why bodybuilding routines don’t work for most people.

In order to build muscle:

  • Get Stronger: the best bodybuilders are strong. They know that more strength is more muscle. Escalate your Squat to 140kg/300lb, Bench Press to 100kg/220lb, and Deadlift to 180kg/400lb, and your overall muscle mass will increase because strength is size.
  • Add Weight: focus on adding weight on the bar, and try to lift more than last time. This will help you to get stronger, which will increase your overall muscle mass. The understanding is that if you don’t lift more today than you did last month or year, you’re not building muscle.
  • Do Compounds: engage in exercises that work several muscles at the same time, and you’ll be able to lift heavier weights which will trigger more muscle growth. The greater part of your routine should consist of heavy Squats, Bench, Deadlifts, Overhead Presses and Barbell Rows.
  • Practice with Barbells: you can lift heavier weights with barbells than any other tools, and you also have to balance the weight yourself. This is because; barbells involve more muscles and trigger more growth. Use free weights (not attached to machines), and start light. Use proper form to avoid injury.
  • Increase Frequency: the more you train a muscle, the more you trigger it to grow. Practice makes perfect, and the more you do an exercise, the quicker your technique improves; likewise, the heavier you can lift. Start Squatting, benching, pressing and pulling three times a week instead of just once.
  • Take little time to recover: your muscles need to recover from your workouts to grow stronger and bigger, but they can’t recover if you work them hard every day. Take three rest days a week, and also help your muscles recover by getting plenty of food, water and sleep.
  • Eat More: your body uses food to fuel workouts, and for recovery. Your muscles can’t recover and grow if there’s a shortage of nutrients and food. Most people need at least 3000kcal/day to build muscle, and skinny guys with high metabolisms need even more to gain weight.
  • Consume Protein: your body uses protein to build new muscle, and recover damaged muscle tissue after you have worked out. You need about 1.8 g proteins per kilogram of body-weight (0.82g/lb) to maximize muscle recovery and to add on muscle. If you are weighing around 80kg/175lb, that’s about 135g of protein per day.
  • Be Realistic: you can’t get steroid-like results without using steroids, and you can’t turn into bobby Lashley in three months because building muscle takes time. Unfortunately, celebrities set unrealistic expectations, but you should stop trying to look like them. Focus on improving yourself instead, and it will save you frustration.
  • Be Consistent: you can gain 0.25kg/0.5lb of lean muscle per week if you do an effective training program and eat well. It is extremely difficult to naturally gain muscle faster than this. It takes a year to gain 12kg/24lb of lean muscle, and consistency is very important.

More strength is more muscle, and if you lift big, you get big. The best bodybuilders that ever existed were strong like bulls, because they knew strength equals size.

Your skeletal muscles are attached to your bones by tendons, and your muscles contract to move your body and lift weights. The heavier the weight on the bar, the more gravity pulls it down, forcing your muscles to work harder to lift and control the weight.

Lifting heavy weights stresses your body and muscles, stimulating them to grow stronger and bigger so they can better handle that same stress next workout.

This is known as the stimulus → recovery → adaptation cycle. In simple form, what doesn’t kill you make you stronger, and if you lift big, you get big.

 

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