Muscle gain is often associated with steroids for effective results, but you don’t have to rely solely on them to grow your muscles. In this article we will discuss natural ways to gain muscles that will help you to get effective results.
Steroids and supplements are always in quotation when it comes to muscle gain. People are always surrounded with the dilemma whether to use them for muscle building or not. Supplements and steroids are totally optional to use. One can opt for some natural ways to gain muscles without the use of supplements, because it depends on your exercises and dietary approach along with some lifestyle factors. If you are not following a regimen for weight gain and allowing adequate recovery time post-workouts, no natural way or supplements are going to work.
All you need is dedication, right knowledge and consistency to build muscle and supplements have no role to play in your journey if you don’t want to. Let’s discuss what are some natural ways to gain muscle that you can opt for:
Focus on resistance training
Resistance training or strength training is the core of muscle building. Your muscles need to be under resistance so they can go through microscopic damage and then repair themselves and grow stronger.
Strength training focuses on working your muscles against an external force which will eventually result in hypertrophy or muscle growth.
Focus on the following exercises for effective muscles growth:
Weight lifting:
Weight lifting is a popular exercise among muscle building enthusiasts which helps in muscle growth. Exercises like squats, deadlifts, bench presses and rows that will target multiple groups to promote overall muscle growth.
Bodyweight exercises:
Bodyweight exercises help to build muscles naturally by using your own body as a resistance. Exercises like push-ups, pull-ups and lunges are some of the effective bodyweight exercises.
Resistance bands:
Resistance bands are alternatives for those who do not prefer using weights for their body. These bands are an effective way to provide variable resistance that helps to stimulate muscle growth.
Training frequency:
Training frequency plays a major role in muscle building. Focus on training each of your muscle groups 2-3 times per week to allow your muscles enough stimulation to promote growth while ensuring adequate recovery time.
Progressive overload
In the beginning, you will lift light weights to let your muscles adapt to the changes your body will go through. But slowly and gradually you need to increase the weight, reps and sets and also change the tempo of your exercise.
Gradually start to increase the weight by adding more weight to your exercise. Increase your sets and reps once you complete your set reps with good form. Change the tempo by slowing down or speeding up your lifting phase which can also help to provide added challenge to your muscles.
Prioritize compound movements
Compound movements are the ones that engage several muscle groups at once as they are the multi-joint movements. These exercises impact your muscles by providing overall stimulation and better efficiency in your workouts. Square, deadlifts, bench presses, overhead presses and pull-ups are some of the examples.
Compound movements should be your priority because they recruit more muscle fibers which create a more significant anabolic response in the body.
Balance compound and isolation exercises
Compound exercises should be the core of your muscle building workout but you do not have to completely ignore isolation exercises. Where compound exercises help to engage all the muscles simultaneously, isolation exercises focus on a particular muscle group. Exercises like bicep curls, tricep extensions or leg curls help to target specific muscles that need extra attention.
To create a balance between both the exercises, start your workout with compound exercises to engage larger muscle groups and then finish with a few isolation movements to enhance muscle definition and symmetry.
Know the importance of nutrition
Nutrition plays a significant role in building muscle. If you are looking for natural ways to build muscles you need to focus on nutrition because it will help your muscle to grow. For muscle building you need to create a caloric surplus which means consuming more calories that you burn but that does not mean you can eat anything. Focus on quality food which provides nutrition to your body.
- Protein is the nutrient that you need to consume for muscle building because it is the building block of muscle tissues. Include rich protein sources in your diet like lean meat (chicken, turkey, beef), fish (salmon, tuna, mackerel), eggs, and plant-based options (lentils, beans, tofu, tempeh and quinoa).
- Along with protein you also have to ensure to consume the other two other macronutrients, namely carbohydrates and fats.
- Carbohydrates are essential because they provide fuel to your body for generating energy. Include complex carbohydrates in your diet to get valuable nutrients. Sources like whole grains (brown rice, quinoa and oats), vegetables (sweet potatoes, spinach, broccoli), fruits (bananas, berries, apple) are complex carbohydrates which you need to add in your diet.
- Healthy fats are important for a muscle building diet because they help in hormone production including the ones that support muscle building, namely, testosterone and growth hormone. Include healthy fat food sources in your diet like avocados, olive oil, nuts and seeds, fatty fish (salmon and mackerel).
- The timing of every meal is crucial. Well, timing does not mean you have to stick by the clock for every meal but make sure you at least eat 4-5 meals a day. Consume protein and crabs within 30-120 minutes after your workout. To enhance muscle synthesis, you can consume a protein source every 3-4 hours.
Hydration is the key:
You have been told since ages to drink your water and be hydrated. It is because water boosts your overall health and supports your specific health goals including muscle building. Hydration is critical for your body because it supports muscle function, recovery and overall health. Water helps in protein synthesis, nutrient transport and waste removal which are some necessary aspects of muscle building.
Drink water throughout the day and not just in one gulp after hours of not having water. It is important to drink water consistently. Increase the intake of water according to your activity levels. Drink water after your workout because it is necessary to replenish lost fluid through sweat. Adequate hydration also helps in recovery which is a crucial aspect of muscle growth.
Get proper sleep:
Sleep is a necessity for muscle building. It is the time when your body is at proper rest and that is when your muscles recover themselves. During sleep you body produces both testosterone and growth hormones which are important for muscle growth.
You have to aim to get at least 7-9 hours of sleep daily so your body can get enough rest for tissue repair and muscle growth and also for your overall health. When you sleep properly you also control the production of stress hormone, cortisol, which can hinder your muscle growth process.
Natural recovery techniques:
To grow muscles naturally, you should also opt for natural recovery techniques which will enhance muscle growth. Some of the techniques that you can follow are:
Stretching: It helps to improve flexibility and reduce muscle tightness. Stretching your muscles also helps to reduce the risk of injuries. Both post and pre workout stretching should be a part of your workout routine. Pre workout stretching (dynamic stretching) will help promote flexibility, improves blood flow and enhances your performance. On the other hand, post-workout stretching (static stretching) can help in recovery, reducing muscle soreness, maintaining flexibility and promoting relaxation.
Form rolling: It is a self-massage technique that can help to improve blood flow which is important to reduce muscle soreness and relieve tightness, aiding in muscle recovery.
Recovery days: The most natural way to build muscle is to prioritize your recovery days. Do not leave everything and just take rest while on bed. Recovery days are meant to allow your muscles to take a break from going through consistent damage to the tissues so they can have enough time to repair themselves. Even on recovery days you have to ensure your muscles are constantly moving for a specific period of time. Walking, swimming or yoga can aid in muscle recovery by promoting blood circulation.
Consistency and patience:
Consistency is the key. You have to be consistent with your workout routine, nutrition and recovery. ensure to track your progress because it will help you stay motivated.
You will also have to understand that naturally building muscles takes time and you have to be patient while working on yourself. You can get results overnight so you should be proud and happy with yourself for the efforts you are putting in for your body.
Stress management:
Another crucial aspect of muscle building is stress management. You have to practice stress management techniques so you can control cortisol levels in your body. Under stressful situations, your body releases cortisol, the stress hormone which could hinder your muscle growth process because it leads to muscle breakdown. For muscle building you need to enhance muscle protein synthesis instead of muscle breakdown. Hence, it becomes important for you to manage your stress.
Frequently Asked Questions
Which food increases muscle?
Ans. Foods rich in protein like eggs, lean meat, legumes, lentils, tofu, and tempeh are some of the popular protein-rich foods which help to increase muscle.
What to drink to gain muscle fast?
Ans. In order to gain muscle fast, whey is the most popular choice for people. It helps to absorb protein rapidly and is often consumed right after workout because it is the time when protein synthesis is at its peak and your body needs essential amino acids to enhance the process.
How many eggs per day to build muscles?
Ans. In a day, you can consume 2-3 eggs to build muscles. Eggs are known as complete proteins because they have all the nine essential amino acids.
