Muscle building is good for you for reasons other than aesthetics. It boosts your metabolism, and this makes it easier for you to maintain your ideal weight.
Additionally, it makes you stronger and enables you to do several tasks that you may have been unable to do.
People with noticeable muscles tend to have better self-esteem, healthier bodies and have great stamina.
If you desire to gain muscle the natural way without supplements, it is possible. However, realize that you will need to do more since you will not be getting any artificial assistance.
You will need to overhaul your entire lifestyle. It will be useless to work hard on your strength and then eat the wrong things.
This study demonstrates the usefulness of a holistic outlook in muscle building. Here are some ways you can achieve greater muscle gain:
How to Gain Muscle without Protein Supplements
1. Start Doing Resistance Training
It is imperative for you to make strength training a core part of your workout regimen. You can either do bodyweight exercises or lift weights.
For bodyweight workouts, start with exercises you can do 5-10 reps. And for weight-lifting, start with about half of what you’d feel comfortable lifting.
Luckily, you don’t even need a trainer. You can simply follow this simple home workout sequence to build muscle without weights or supplements.
2. Increase Resistance Progressively
Work on mastering proper form then increase the resistance of every exercise. Once your body gets used to the difficulty of an exercise, you need to increase resistance to challenge yourself.
For bodyweight workouts, do harder exercises. For instance, you can advance from squats to jump squats. If you’re lifting weights, simply add more weights.
To do this safely, examine the speed with which you lift, the form you are using, and the way your body responds once you finish a set.
As you lift weights in each phase or set, you might find that you are getting really tired towards the end and that your form is not ideal. That is a sign you are fine with the amount of weights you are using.
However, if you do not feel strained then add some more weights. Stick to that level until your muscles get accustomed to the weights then increase them.
3. Number of Repetitions Matter
Some people feel that they can make up for a lack of intensity with frequency. However, this is not always helpful in building bigger muscles.
This study showed that you should aim to cause muscle failure or (tears) for you to experience muscle gain. Muscle failure refers to the point where someone cannot continue to do another set unless you mess up your form.
Therefore, if you only lifted 3 pounds, 100 times, you would not see as much muscle growth as you would if you lifted 200 pounds for 8 repetitions. That being said, you should push yourself to increase the number of reps per set.
4. Do Not Compromise on Form
If you work out using a bad form you could cause injury and not enjoy the rewards of that exercise. As a general rule, always do warm-ups using aerobic exercise before you start strength training.
Thereafter, ensure the right muscles are being fully engaged on each rep. Stay controlled and complete the full range. Avoid common mistakes such as sinking your hips while doing push-ups or swinging weights.
Finally, maintain good posture by keeping your neck and chest straight. If you hunch over a lot, it is a sign that your form needs to improve.
5. Do Compound Exercises
Compound exercises are those that target various muscle groups while isolation exercises only target one part.
Compound exercises help to bring an overall holistic quality to your workouts. You could do squats by standing with feet apart, then carrying weights on your upper body. Move downward and upward while engaging the core.
You could do pull-ups using a bar where you grip the bar and lift yourself upward. Push-ups also work numerous muscle groups at the same time.
6. Beat Muscle Gain Plateau by Reengineering the Workout
After some time, your body will get used to some of the techniques you have been using, and it will stop growing.
To subvert this, change the nature of your routine. If you’ve been only focusing on bodyweight exercises, add dumbbells to your workout. You can also switch to bodyweight workouts if you only lift weights.
Additionally, if your warm-ups consisted of doing the same sort of routine, consider something different.
7. Remember Recovery is Vital
It is critical for you to get adequate rest when you complete each set. Ideally, this could be between 3-5 minutes. When doing heavy sets, it is important for you to give your muscles time to recover because those muscles are the ones that will grow as you keep strength training.
However, this doesn’t apply when doing HIIT workouts. In such cases, keep your rest period as short as possible.
To recover well, you also need to rest at least twice a week. During the resting days, you can do light cardio such as walking.
8. Eat More Calories
Muscles do not grow in a vacuum; they come from calorie increases. Therefore, you need to increase the amount of energy you are consuming. This way, it is not turning to proteins for this purpose.
This study shows that the amount of calories one should consume is determined by the intensity of training, the body’s metabolism as well as the initial weight of the person.
However, be strategic about it by increasing that intake on training days and cutting back on non-training days.
9. Nutritious Quality Matters
The latter recommendation does not mean that you should go around pilling anything on your plate that will give you energy.
For people seeking to gain muscles, proteins are the key. Proteins help to restore the torn muscles during strength training. This is normally why many muscle builders take supplements.
For you who are doing this naturally, find protein sources in your food. Eat white meat like fish and chicken. Take dairy and eggs in the morning or snack on nuts later in the day.
On average, you need a minimum of 25 grams of protein daily as recommended in this study.
10. Adequate Sleep is Essential
At night the body converts most of the glucose you consumed into muscle glycogen.
Therefore, you want to give it sufficient time to do so. Additionally, this is also the time when the human growth hormone is replenished.
Without this hormone, it would be hard to use the amino acids the body consumes and the body would not be able to grow muscles the way it needs to.
11. Add Casein to Your Nighttime Routine
Casein is a type of protein that is often contained in milk. It merits special mention because of the effects it has on muscle building.
Unlike other regular proteins, casein is released into the body slowly. This means that the body continues to work even when you are not training to keep building mass.
Some of the sources of this type of nutrient include yogurt, butter or cheese. Right before sleeping, take some yogurt to stock up on casein.
12. Consistency is King
Slow gains pile up over time and become large ones. Therefore, it is critical for you to maintain a strict training routine.
Strive to do strength training at least 4 days a week – 5 days is ideal. If you work intensely only on select days and skip out on others, your progress will be slow. Focus not just on what you can accomplish now but on how much progress you are making.
Gaining muscles without supplements requires a long, focused and consistent routine. You should strive to find the balance between what you eat, the weights you lift, and the way you rest. If you follow the steps above, muscle growth could become a reality.
The good news is you don’t have to give a huge chunk of your hard-earned cash to personal trainers. You can build muscle at home rapidly if you follow this proven home workout sequence.[related_posts_by_tax posts_per_page="4"]