Do you want to learn how to build muscle naturally? Are you interested in the safe and natural way to build muscle mass? Do you want to steer clear of supplements and dangerous steroids?

You can build muscle naturally by following the tried and true methods that others have used to naturally and safely add natural muscle mass to their physique. There are no secrets to building the fit, muscular, and attractive body you have always desired. It just takes dedication to follow a few simple guidelines that will put you on the road to successfully building that naturally muscular body.

In this article, I would like to share four of the essential pillars necessary to building your muscles naturally. There are many more techniques and strategies you can use to build up your physique but these four steps are essential.

First of all, when lifting weights be sure you keep the weight under control at all times. Choose a weight that you can lift with proper form. Choose the weight that will build your muscles and not your ego. I recommend you lift the weight slowly to a four count. At the completion of the contraction phase squeeze the muscle for a two count.

Secondly, it is very important that you control the weight as you return to the starting position. In order to get the most out of each exercise, work your muscles during the negative phase of each repetition. Too often lifters just let the weight fall and do not get any benefit from this phase of the exercise. When lowering the weight, do so to a count of four.

The third essential step is to get proper rest. Muscle is built while you rest and not while you lift. When you lift you are tearing down the microscopic muscle filaments. You need to allow your body time to rest and rebuild this muscle tissue.

The fourth essential step to building muscle naturally is to feed your body with the nutrition it need to help muscles grow. Your body needs plenty of lean protein and good carbohydrates in order to repair your stressed muscles and give you energy. Drink plenty of water to aid the processes that build your muscles back stronger.

In this article on how to build muscle naturally, we have looked at four of the basic steps necessary to build a natural muscular body. Following these simple steps will start you on your way to successfully building muscle mass in a natural way.

Of course there are many more tips and tricks that can help speed you on your way to building up your body. Begin with the 4 basic steps outlined in this article and learn as you travel the path to building a naturally muscular body. Stay dedicated to the process and you will be able to attain the results you desire.

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If you’re ever tried to build muscle, you know that without proper nutrition, you aren’t going to get results. Nutrition comprises at least half the game when it comes to building muscle, so it’s critical you take some time to make sure you know fact from fiction.

The following are some of the top muscle building nutritional myths that are circulating around. Be sure you don’t fall prey to any of these!

1. You should eat everything in sight.

While you definitely need more calories in order to gain weight, there is such a thing as too much . The problem with overdoing it with your eating is that you will end up gaining a great deal of fat mass along with the muscle tissue because the body can only process so much muscle at a time.

For example, if you over eat by 1000 calories a day and only 500 of these can go towards muscle tissue building, the remaining 500 will be turned to fat. Unfortunately the body cannot just ‘bank’ calories for later muscle building and must do something with this excess.

So, if you aren’t gaining weight, for sure, eat more so that you are. But, at the same time, don’t eat so much that you’re rapidly accumulating fat mass along with it. Later on, that accumulated fat mass is going to be a pain to try and take off.

2. Eating more protein increases your chances of building muscle

Here’s another very common thought process among individuals. They believe that since muscle is made out of protein, the more protein they eat, the more muscle they build. Unfortunately, it doesn’t quite work this way.

The body has a set need for protein each day, which includes things such as keeping your immune system healthy, keeping all the essential processes in the body running, and building and repairing bodily tissues – including muscle.

Once you’ve consumed enough protein to meet these needs, any extra protein will be broken down, with part of it being excreted by the body and the other part either used for energy (depending on how many carbohydrates in the diet are present) or else being turned to body fat.

So, if you aren’t getting sufficient protein in the first place, most definitely – you MUST do this – without exception if you hope to build muscle. If, on the other hand, you are already consuming enough, any extra will just be added calories that could have just as easily come from carbohydrates or dietary fat.

3. Avoid eating large amounts at night in order to prevent gaining fat with your muscle gain.

Finally, the third myth that’s quite common amongst muscle-building people is that they think in order to keep the fat gain to a minimum, they should just eat fewer calories at night.

This is partially true in that the timing of your calories can play a role. To maximize muscle recovery and synthesis, you’ll always do better consuming a large dose of calories around your workout. This is the prime time your body is ready to use the nutrients for muscle building. BUT, and this is a big but, it still does boil down to total calories taken in during the day.

If this means you choose to have a meal before bed and it’s still in line with your daily allotment for calories, it will not lead to fat gain any more than a meal eating a few hours earlier.

So, be sure you don’t believe any of these false muscle building notions. The sooner you can get your diet in line properly, the sooner you will start seeing results.
So, don’t waste another day without seeing results, start making progress now

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Introduction to Building Muscle

Building muscle is something that most people have trouble mastering. Unless you really know what you’re doing, muscle building can be like winning the lottery. It’s hit or miss with too many people. I’ve built over 60 pounds of muscle onto my small frame, so I know how to build muscle. I’m here to help you understand a single concept that will take your muscle building efforts to a whole new level!

Weight lifting combined with a calorie surplus is needed for muscle building. Many people realize they need a good diet, more calories than their body burns, and a stimulus created from weight lifting in order to build muscle. Many people follow those three guidelines and still cannot build the amount of muscle that they want. Why?

The Muscle Building Concept

Do you really want to know how to build muscle? Here’s what you do. You concentrate on getting stronger in the muscle building rep ranges over time while gaining 1 to 2 pounds of body weight per week. It’s really that simple. In order to fully understand that concept, you must know how to get stronger in the correct rep ranges, how to gain 1 to 2 pounds per week, and how many reps to lift.

What are the muscle building rep ranges? These rep ranges are not set in stone, but I’ve always believed in the rep ranges of six to twelve. You get progressively stronger in these rep ranges over time and eat a calorie surplus, and I guarantee you will build muscle. The rep ranges of 6 to 12 is where I’ve built over 60 pounds of muscle.

How do you gain 1 to 2 pounds per week? Gaining weight is easy. All you have to do is set aside a specific time each week to weigh yourself. You will want to weigh yourself under the same conditions so that you get the most accurate reading possible. For example, weigh yourself as soon as you wake up every week on Sunday morning. Count calories each day of the week and obtain a weekly average. Use your weekly average along with your body weight measurement to adjust your calorie intake for the coming week. If you did not gain weight, raise your calories until you are gaining 1 to 2 pounds per week. Weigh yourself each week and adjust your calorie intake each week.

Getting stronger in the rep ranges of 6 to 12 requires a little more planning. A good weight lifting program will have components built into the program to help you build strength. You need to find a good program that will help you with that. For example, the WLC Program has you lift sub-maximal weight for 12 reps to start the program. You then progress throughout the weeks by increasing the weight lifted while decreasing the reps to 6.

Summary

What do you think will happen to the size of your legs if you start out lifting 135 pounds for 12 reps and finish by lifting 315 pounds for 6 reps over 10 weeks all while gaining 1 to 2 pounds per week? I know what happens! You build slabs of muscle onto your legs and your whole body.

The right weight lifting program will help you build strength in the muscle building rep ranges. Getting stronger in the correct rep ranges while gaining weight will build muscle. You control how much muscle you gain with your diet and your effort in the gym. Be consistent with your diet and your weight lifting and get the results you want! You’re in control.

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