How to Build Muscle Naturally

Building muscle without steroids has almost become a way of the past because the hard truth is that most fitness models, bodybuilders and movie stars supplement their training with drugs. And this makes it very easy for them to pack on mass. Anabolic steroids manipulate your hormone levels and interact directly with your muscle cells to increase muscle protein synthesis, which radically enhances your rate of muscle growth. However there are multiple negative side effects when it comes to taking steroids, from short-term aggression and acne to long-term brain damage and crippled testosterone production. 

If you want to build muscles, steroids aren’t your answer. We have researched how to build muscles naturally and we’re bringing the answers straight to you. You’ll be pleased to hear, it isn’t as hard as we all think it is and it is much healthier for your body. 

Set Realistic Expectations

Remember you are building muscles the normal way, without steroids. Therefore you have to remember you aren’t going to become the hulk overnight. Packing on natural muscle takes patience and persistence. While it may take years to completely transform your body, you’ll start seeing subtle changes sooner than you think. Realistically you can expect to see a noticeable difference within 8 weeks of training so try and lower your expectations and set realistic goals. 

Track Your Food

Most of the time those who want to increase lean muscle are not consuming enough calories or eating frequently enough. We all know our muscles need food to grow so without enough calories your body can enter a catabolic state, which destroys the muscles your working so hard to gain. It’s important to know your calorie intake and start increasing it gradually. Most fitness professionals agree that 1g of protein per pound of body weight is the minimum needed in increasing muscle mass. We recommend using My Fitness Pal to keep track of what you’re consuming. 

Carbs Are Your Friend

A lot of people wanting to gain muscle mass limit their carbs in the hopes of staying lean, however this isn’t the best approach. Here is some good news for you all… carbs are important to avoid muscle loss and in creating glycogen to fuel your workout (Yay carbs are finally the good guy). So start eating your brown rice and whole grain pasta kids, it’ll help those muscles to grow. 

Get Enough Sleep

Sleep is vital for muscle recovery and growth therefore if you don’t get enough sleep, your body won’t have enough time to recover, grow muscle and burn fat. Try and limit screen time an hour before going to sleep or play some relaxing music to help ease your mind.

Slow Down Your Rep Speed

When doing your workouts try and slow it down a bit. Muscles grow better when they are under tension for longer periods of time. Therefore when you are doing an exercise try and slow the movements right down so that you can really benefit from them. 

Be Consistent

You aren’t going to see results if you aren’t consistent… yep I had to rip that one off like a Band-Aid, but we all know it’s the truth. If you really want something you have to put the hard work in. 

Switch It Up 

Your body adjusts to workouts rather quickly so to avoid plateau make sure you change up your exercises regularly and alter your rep-range.