Building Muscle Mass Naturally

In this day and age of professional athletes getting caught using steroids and other performance enhancing drugs all of the time, it can be confusing for the average person who's trying to build muscle mass. Anybody that has a muscular physique automatically gets seen as a drug user. It's gotten to the point where many people believe that you can't build a lot of muscle size naturally. Nothing could be further from the truth.

It can be tough for young weight trainers to see that the majority of professional bodybuilders are doing steroids, HGH, and many other muscle building drugs. A lot of average guys are even doing these things to build a muscular physique. However, it's so much better for your health if you try building muscle naturally. You'll also never have to worry about the massive drop in your testosterone levels you'll get from having to quit steroids if you never do them in the first place.

One of the biggest keys to building muscle naturally is to not overdo it when it comes to weight training. Anytime you see a professional bodybuilding routine in a book or magazine, you have to realize that it's most likely a steroid users routine. These drugs help people recover faster from weight training workouts, so the routines you read about may include up to 30 sets or more for each muscle group.

This is way too much for anybody who wants to succeed at building muscle naturally. You've probably seen people at the gym who do set after set of every exercise and weight train for 2 or more hours per session, yet never get any bigger or stronger. You gain muscle size when the muscles rebuild after being broken down from intense weight training. It's a form of adaptation. If your body never gets a chance to recover properly because you're doing to many sets and exercises per workout, you won't gain as much muscle size or strength as you could.

Along the same lines, if you want to build muscle naturally you need to give your body rest days. If you weight train 6 or 7 days a week, you won't be giving your muscles the recovery time they need. Take every other day or every third day off to recover.

Taking this factor into account, to succeed at building muscle naturally you shouldn't do more than 10 to 12 total sets per muscle group. If you can train with high intensity during every set, you may even want to do less. Whatever the case, you also don't want your weight training workouts to last more than one hour, with 45 minutes being even better. If you train hard, you won't need more time.

Weight training 4 times a week will be enough for you to build muscle naturally. If you follow a 3 way split routine you'll train each muscle once every 5 or 6 days. With a limited amount of sets, this should be enough time for your body to recover and build more muscle. Of course everybody's different, so you'll may need to experiment to see what works best for you.

Your diet also plays an essential role in building muscle naturally. No matter what your body type is, you'll want to get enough protein in your diet. Lean red meat, chicken, fish, and egg whites are all excellent sources of protein. If you don't think you get enough protein from food, you can buy some protein powder.

Outside of protein powder and maybe creatine, you don't need to go overboard with supplements to build muscle naturally. Most of the advertisements for supplements you see in bodybuilding magazines are exaggerated. Save your money for the new wardrobe you'll need after you build muscle mass naturally.

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