3 Rules To Gain Muscle Mass Naturally
What is natural? Well when I speak of ‘natural’ training I am referring to the drug free bodybuilding and fitness trainers out there. The people who don’t resort to illegal substances to get bigger and have to work that much harder because of it.
I am not here to tell you that training naturally will get you better results that training with steroids or other substances that are banned but I can tell you that training naturally is my choice and much safer without the health risks involved when using banned products.
By staying natural though you have to follow some specific rules to get the best results possible. You have to work hard in the gym and outside of the gym and you can still include supplements such as protein powders, vitamins and fish oils.
The Advantages Of Staying Natural
- No potential of irreversible side effects from the drugs
- Your muscle gains remain instead of losing them if you come off steroids
- Much less expensive alternative
The Disadvantage
- Gains are slower and your growth potential is limited
- More fat gain will occur when trying to bulk up naturally as opposed to using steroids
Although there are two sides of the coin, I would prefer staying natural and if that is your choice as well, then here are 3 principles to remember:
Exercise Selection Is Key
The key to training natural is training smarter instead of harder. You exercise selection should be based around picking the ones that recruit the most muscle fibre.
Isolation exercises are good, but big compound movements are even better when trying to gain muscle mass naturally. Combining both is a good approach, but always be sure that your compound movements are completed first in the workouts.
Isolation exercises should only consist of about 30% of your workout while 70 percent should be compound.
Following this rule will allow you to accomplish much more work within your giving workout which is highly beneficial when you are a natural trainer.
The Perfect Macronutrient Ratio
A macronutrient ratio is essentially the breakdown of carbs, proteins and fats and how each of them make up your daily caloric intake.
To gain muscle mass naturally it is important that you consume the following macronutrient ratio:
Carbs = 50%
Protein = 30%
Fats = 20%
This will provide your body with enough carbs for fueling your intense training and enough proteins for muscle repair.
If you are a Hardgainer, feel free to even consume 55% from carbs and lower your fat intake to 15%.
Promote Hormonal Balance
Building muscle has a lot to do with hormones in the body as well. Research has shown that stress can directly and in-directly promote fat storage and inhibit protein synthesis in the body.
Not just stress but also the prescient can have this affect.
The key to continual muscle growth or fat loss is to try and stay ‘happy’. I don’t mean walk around with a smile glued to your face like an idiot, but start trying to be more positive every day and in every situation. By keeping this positive perspective, you will stay in a much happier place in your head and your hormone levels will thank you for that and reward you with results.
I realize that last point might be a little ‘out there’ but after having gone through so many transformations, I can assure you that it is the truth and from my experiences I can feel the difference and is truly one of the best ways to gain muscle mass naturally.
