Tag Archives: Resistance Training

Five Proven Ways to Naturally Build Muscle

Even if you are regular gym goer, you can hit plateaus and not build muscle the way you may have hoped for. Or, if you’re just starting out, then you could well be looking for some top tips to get buff. Whatever fitness path you’re down, here are five proven ways to naturally build muscle and gain weight in all the right places.

  1. Resistance Training

I know you are probably thinking “well, duh!” but for many gym rats and novices alike, this was not a consideration. However, plenty of research has shown that the most effective way to increase muscle mass is through progressive resistance training. It’s a routine people get in they sit at a machine, remember what weight they did last time, put the pin into the same slot, and start working out. But progressive resistance is where you can naturally build muscle and fast.

Resistance training is usually done with free weights or weight machines although fast sprints on an ergometer at high resistance, or often known as or completed as “hill sprints” can also achieve increases in strength and mass. So forget the long distance cardio for a while and put some resistance behind your training.

  1. Protein

It’s true that protein has been in the media a lot lately, and there have been hundreds of protein supplements on the market which becomes a minefield to choose which one suits you. But to make your choice a little easier, try eating high protein foods. This is naturally the best way to consume your protein intake. If you can’t eat or get your hands on enough protein, then of course protein supplements do come in handy. New research in the Journal of Medicine & Science in Sports & Exercise reports that taking 20 grams of protein after your resistance training and then again half an hour before bed will increase muscle growth naturally. So while you sleep, your body will be doing all the hard growing.

  1. Supplements

As mentioned above, taking supplements can assist resistance training and can encourage faster results. For example, the best testosterone booster supplements in 2017 can be accessed here. You’ll find that testosterone boosters, creatine, and so much more is available to give your resistance training plan a helping hand. Taking a look at this website and developing your understanding of supplements before taking the right ones can increase your ability to lift more weights at a higher intensity, lending itself to muscle serious growth.

  1. Good Gut

Looking after your gut is just as important as looking after your resistance training regime. It doesn’t matter how hard you work out or how well you eat if your gut isn’t functioning properly. Inflamed or full of negative bacteria will hinder your well-being and therefore muscle growth. A good gut as well as a healthy flush of kidneys and liver can often rid your body of any inflammation you may be experiencing. Increase your water intake on your rest days as well as your training days, reduce your sugar intake, and keep your diet “clean” of any adverse toxins and processed foods. Consistently feeling hydrated and energized on both your working and resting days will do wonders for your mental health as well as increasing your physical gains and getting the most out of your workouts.

  1. Compound Exercises

As we have touched on earlier, resistance training is the key the building muscle mass. However, it’s important to stress that the focus should be placed on compound movements and exercises. These exercises work the muscle more intensely, increase testosterone, and release other hormones to encourage muscle mass growth. These exercises include deadlifts, squats, presses, rows, and chin-ups. Make these movements the focus of your workout and build your training plan around them. If you do this then struggling to build muscle mass will be a thing of the past.