If you are tired of being called the skinny guy it’s time to start gaining some natural muscle. Here are some great tips to build muscle NATURALLY and force your friends to find a new nickname for you.
No matter what type of training you’re doing, keep the workout to an hour or less. Work on increasing the intensity of the workout instead of making it drag on forever. Numerous studies and many of my own experiences have shown that bad things can happen to your hormonal state if you train hard for more than an hour.
Many people think that they can forgo nutrition and eating well as long as they are working out every day. This is not the case. First of all, we are literally what we eat and I’m not trying to have my cells rebuilt with fucking poptarts.
It’s important to make sure that you eat several small nutritious meals each day or 2-3 hearty and nutritionally balanced meals in order to give your body the fuel that it needs to keep going and to build the muscle that you desire.
Stop Relying Solely On Supplements
This is about gaining muscle naturally and in order to do that you are going to need to get rid of all most of your supplements, especailly the ones containing artifical sweeteners, preservatives and GMOs.
You need to consider building your muscle in a clean and natural manner if you want to maintain it. Most supplements just get you sky high on sugar and caffeine or at the most help you put on water weight that will immediately come off as soon as you stop taking it.
It’s important to understand calories and caloric surplus when you’re trying to gain muscles naturally. If you’re skinny and want to gain weight and muscle you need to eat more. Typically a diet of 2000 to 3000 calories per day will help a person gain weight and muscle.
These calories should come predominantly from lean proteins and complex carbohydrates. In addition, you should be eating five or six actual meals a day or 3 squares with plenty of water and a snack or two thrown in . If you feel like you are eating a lot and not putting on any weight, eat more. It’s not rocket science.
Change Your Rep Ranges
Every three or four weeks it’s a good idea to change your rep ranges. This will help you avoid any plateaus that you may hit. For example simply hit higher reps or go to failure on one day. Or, increase the weight and lower the reps on one day and increase the reps and lower the the weight on another.
In addition, changing the rep range will give your body new stress to adapt to, which will help you gain muscle and along with muscle, weight. This is a better alternative than adding more sets and unnecessary work into your routine.
Focus on Progression
Once again, this cannot be stressed enough as it is a mistake that many people make, keep the workout under an hour. Many people continue to add reps until they are working out for two and even three hours a day. This is really not the best way to build muscle.
Instead make sure that you progress during your one hour work out. Increase the intensity during the time you’re at the gym. If you get out of the gym and feel like you could hit it again in an hour your either juicing or the much more likely reason is that you are not training hard enough. Intensity dammit!
The best way to build muscle naturally is to…DRUMROLL… work out intensely regularly and eat right. OMG, who would have thought?? Seriously, this will inevitably increase your muscle mass so that you’re no longer that skinny guy that gets his balls busted by everybody and their step mom.
David “All Natural Muscle ” Aston