{"id":6053,"date":"2022-03-12T16:28:26","date_gmt":"2022-03-12T16:28:26","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6053"},"modified":"2022-03-12T16:28:26","modified_gmt":"2022-03-12T16:28:26","slug":"the-definitive-natural-bodybuilding-guide-how-to-build-muscle-naturally","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/the-definitive-natural-bodybuilding-guide-how-to-build-muscle-naturally\/","title":{"rendered":"THE DEFINITIVE NATURAL BODYBUILDING GUIDE: HOW TO BUILD MUSCLE NATURALLY"},"content":{"rendered":"\n<p>Looking to\u00a0pack on more lean muscle mass? Whether you\u2019re a beginner trainee or an experienced lifter, there are some important concepts you should know that will apply to everyone.<\/p>\n\n\n\n<p>While the actual workout plan a beginner utilizes will generally be different from that of a seasoned lifter, the concepts of building muscle naturally won\u2019t change.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">THE GOAL OF THIS NATURAL BODYBUILDING GUIDE<\/h2>\n\n\n\n<p>This guide will ensure that you know precisely what it takes to pack on pounds of lean muscle and put a game plan into action.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">PRIMARY FACTORS FOR BUILDING NATURAL MUSCLE<\/h3>\n\n\n\n<p>To build natural muscle successfully, you need to take into account three primary factors:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Training<\/li><li>Nutrition<\/li><li>Supplementation<\/li><\/ul>\n\n\n\n<p>Miss any one of these elements, and you\u2019ll be seeing less than maximal results. Let\u2019s walk through each of these factors so you can fully understand the requirements for each.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">NATURAL BODYBUILDING TRAINING<\/h2>\n\n\n\n<p>When looking at your muscle anatomy, you will find three types of muscles: type 1, type 2a, and type 2b. Type 1 muscles are the endurance based muscle fibers that are resistant to growth, produce a low power output, and tend to resist fatigue.<\/p>\n\n\n\n<p>These are not the primary muscles we are concerned with on a natural bodybuilding program. Instead, we are looking more closely at the type 2a and type 2b muscle fibers, which have a higher potential for growth and power output. This is precisely what you are trying to accomplish. These muscle fibers fatigue far faster however, which is why weightlifting sets don\u2019t last for minutes at a time.<\/p>\n\n\n\n<p>With ongoing weight training, you will not only&nbsp;<a href=\"http:\/\/link.springer.com\/article\/10.1007\/BF00572189\">experience a shift in fiber type often<\/a>, but you can also train so that you build more of a particular type of muscle fiber. So with ongoing bodybuilding training, you can possess more total type 2 muscle fibers, giving you that strong and large look you\u2019re going for.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/www.jackedfactory.com\/wp-content\/uploads\/2014\/11\/slowtwitchfasttwich.png\" alt=\"muscle fiber type\" class=\"wp-image-7693\"\/><\/figure><\/div>\n\n\n\n<p>As you train your muscles, you will also notice two main forms&nbsp;<a href=\"http:\/\/jp.physoc.org\/content\/590\/5\/1049.full\">of hypertrophy<\/a>&nbsp;(an increase in the size of your muscles).<\/p>\n\n\n\n<p><strong>Sarcoplasmic hypertrophy<\/strong>&nbsp;is a temporary size increase due to a higher amount of&nbsp;<a href=\"http:\/\/en.wikipedia.org\/wiki\/Sarcoplasm\">sarcoplasm<\/a>&nbsp;in the muscle tissue. This occurs when you get a large buildup of byproducts after a weight lifting workout and have an increased flow of blood into that particular muscle tissue. Basically, it\u2019s your \u2018muscle pump.\u2019 You see this size gain quickly upon exercise, but it also tends to leave just about as quickly as it came. This type of growth is mostly noted after lighter weight sets taken into the 10-15 range.<\/p>\n\n\n\n<p><strong>Myofibrillar hypertrophy<\/strong>, on the other hand, is an actual increase in the size of the muscle contractile fibers. This is more permanent and will indicate real muscle size gains. It\u2019s slower to come about, but when it does, it\u2019s more likely to stand the test of time. This type of growth is noted more after heavy weight sets of between 4-10 reps.<\/p>\n\n\n\n<p>Given all of this information, we can now use it to help develop a proper natural bodybuilding program.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">WHAT CAUSES MUSCLE GROWTH<\/h3>\n\n\n\n<p>To\u00a0get the muscle growth you want,\u00a0you\u2019ll need to subject it to a stress load that it has not handled before. This is referred to as progressive tension overload. There are multiple ways you can accomplish this. Some include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Performing more reps in any given set<\/li><li>Adding more weight to the bar<\/li><li>Decreasing the rest time between working sets<\/li><\/ul>\n\n\n\n<p>All of these will create muscle damage in the cells, which your body will then\u00a0repair and grow back stronger and larger\u00a0if proper nutrition is in place (more on that shortly).<\/p>\n\n\n\n<p>When it comes to building lean, dense muscle, adding more weight to the bar tends to be the best route to take as this will most favor myofibrillar hypertrophy as mentioned above.<\/p>\n\n\n\n<p>This isn\u2019t to say there isn\u2019t a place for the higher rep (sarcoplasmic hypertrophy) sets, but they should not be the main focus of a natural bodybuilding program.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">CHOOSING SMART EXERCISES TO BUILD MORE MUSCLE<\/h3>\n\n\n\n<p>Another important element in the natural muscle building equation is selecting the right exercises to perform. The two primary choices of exercise include compound and isolation exercises.<\/p>\n\n\n\n<p>Compound exercises\u00a0are those that work on multiple muscle groups at once, spanning across one or more joints.\u00a0Squats,\u00a0bench press,\u00a0rows,\u00a0shoulder press, and pull-ups are great examples of these. Because you will have more muscle fibers working with each rep you perform, you have more total power behind you.<\/p>\n\n\n\n<p>What does this mean? More weight lifted. As noted in the above section, this is key to myofibrillar growth. Therefore, compound exercises should make the bulk of your workout program.<\/p>\n\n\n\n<p>Isolation exercises, on the other hand, are those that will \u2018isolate\u2019 a single muscle group. As you will be working just one muscle total here, this means less weight lifted. These are perfect then for inducing sarcoplasmic hypertrophy.<\/p>\n\n\n\n<p>So in a good bodybuilding program, you want to the majority of your workout targeted towards compound lifts in the lower rep range that use heavy weights. This will result in a\u00a0permanent growth of the muscle fibers\u00a0while also helping you see great strength gains.<\/p>\n\n\n\n<p>In addition to that, a smaller component of your program should be directed towards isolation exercises, using lighter weights and taken into the higher rep range. This will help to shuttle blood into the muscle tissue, resulting in a strong pump and great sarcoplasmic hypotrophy.<\/p>\n\n\n\n<p>In addition to this, these exercises can also help to strengthen individual muscle groups, which may currently be weaker. Strengthening them can then mean you are stronger on your main core lifts, which provides even further myofibrillar growth benefits.<\/p>\n\n\n\n<p>Remember to add sufficient rest time between each set to allow for a near full recovery. This typically means around 120 seconds for compound exercises and 30-60 seconds for isolation moves.<\/p>\n\n\n\n<p>Here is what a sample program may look like:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">NATURAL BODYBUILDING SAMPLE WORKOUT ROUTINE<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">UPPER BODY WORKOUT<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Bench Press:<\/strong>&nbsp;4 sets of 5 reps<\/li><li><strong>Rows:<\/strong>&nbsp;4 sets of 5 reps<\/li><li><strong>Shoulder Press:<\/strong>&nbsp;3 sets of 5 reps<\/li><li><strong>Pull-Ups\/Downs:<\/strong>&nbsp;3 sets of 6-8 reps<\/li><li><strong>Bicep Curls:<\/strong>&nbsp;2 sets of 10 reps<\/li><li><strong>Tricep Extensions:<\/strong>&nbsp;2 sets of 10 reps<\/li><li><strong>Lateral Raises:<\/strong>&nbsp;2 sets of 12 reps<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">LOWER BODY WORKOUT<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Squats:<\/strong>&nbsp;5 sets of 3-5 reps<\/li><li><strong>Leg Press:<\/strong>&nbsp;3 sets of 6 reps<\/li><li><strong>Lunges:<\/strong>&nbsp;2 sets of 8 reps<\/li><li><strong>Leg Extension:<\/strong>&nbsp;2 sets of 12 reps<\/li><li><strong>Hamstring Curl:<\/strong>&nbsp;2 sets of 12 reps<\/li><li><strong>Calf Raises:<\/strong>&nbsp;3 sets of 15 reps<\/li><li><strong>Hanging Leg Raises:<\/strong>&nbsp;2 sets of 15 reps<\/li><\/ul>\n\n\n\n<p>Remember that you should always try and do more with each workout you do. This indicates progress. As often as possible, add more weight to the bar. However, if you can\u2019t do that (as you will not increase weight every session), add another rep, do another set, or change your exercises around slightly. Just do something to challenge your body in a new manner each and every workout so that you give the body a reason to adapt and grow stronger and larger.<\/p>\n\n\n\n<p>Now that we\u2019ve covered the workout side of things let\u2019s talk about nutrition.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">NATURAL BODYBUILDING DIET: EATING FOR SIZE<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignleft\"><img decoding=\"async\" src=\"https:\/\/www.jackedfactory.com\/wp-content\/uploads\/2019\/05\/steak-and-vegetables.jpg\" alt=\"steak and vegetables\" class=\"wp-image-60576\"\/><\/figure><\/div>\n\n\n\n<p>When it comes to building muscle, exercise is really only half the game. In fact,\u00a0diet can easily make or break your progress.<\/p>\n\n\n\n<p>Think of it this way: if you were to build an addition to your house and you hired a crew of 10 men and gave them all the hammers and nails they needed (but no wood), how far would they get?<\/p>\n\n\n\n<p>Not far at all. They might swing those hammers around all day long, but the new addition to your house would never be built.<\/p>\n\n\n\n<p>In order to build it, they need raw materials. Food is the raw materials for your body. Without it, you will never build more muscle than you have right now.<\/p>\n\n\n\n<p>To see muscle mass gain, you need four things:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>A Calorie Surplus:<\/strong>&nbsp;You must be taking in more calories than you burn off over the course of the day.<\/li><li><strong>Sufficient Lean Protein:<\/strong>&nbsp;Protein will provide the building blocks that muscle tissue is made of.<\/li><li><strong>Sufficient Carbohydrates:<\/strong>&nbsp;Carbohydrates provide the energy the body uses to assemble those building blocks (protein) into muscle tissue.<\/li><li><strong>Sufficient Dietary Fats:<\/strong>&nbsp;These also provide energy, but more importantly, help normalize key hormones (such as testosterone) that are essential for directing the muscle building process.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>HOW MANY OF THESE DO YOU NEED?<\/strong><\/h3>\n\n\n\n<p>Take your calorie surplus to about 250-500 calories over and beyond your daily maintenance requirements. This will generally have you gaining about 0.5-1 pound per week. Note that eating more than this doesn\u2019t mean more muscle. It\u2019ll just mean a higher chance of excess fat gain.<\/p>\n\n\n\n<p>To build muscle effectively, 0.8-1.2 grams of protein\/lb of body weight\u00a0should be consumed. Consuming 0.2-0.25 grams\/lb immediately post workout can\u00a0also give additional benefit\u00a0in helping\u00a0promote faster recovery, strength gains, and\u00a0muscle size gains.<\/p>\n\n\n\n<p>And finally, carbohydrates and fats can fluctuate based on your own personal preferences. However, most people will find they feel best on 100 grams of carbs or higher per day and no fewer than 0.35 grams of fat\/lb per day. On most natural bodybuilding programs, your intake of both of these nutrients will be higher than these numbers.<\/p>\n\n\n\n<p>Once you have your numbers down, you then need to consider your food choices. Some people adopt an \u2018If It Fits Your Macro\u2019s Approach\u2019, meaning they eat anything they desire as long as they hit their numbers for the day.<\/p>\n\n\n\n<p>Others adopt a \u2018clean eating\u2019 style, meaning they only eat foods that are natural and unprocessed.<\/p>\n\n\n\n<p>Both of these methods can deliver results but keep in mind eating clean, healthy foods will increase the probability that you build lean muscle mass, stay healthy, stay nourished, and feel energized throughout the day. For most athletes, it\u2019s simply the superior route to go.<\/p>\n\n\n\n<p>This doesn\u2019t mean you can\u2019t indulge occasionally, but keep it to a minimum amount for best results.<\/p>\n\n\n\n<p>In terms of meal frequency, feel free to divide your meals up as you choose, eating anywhere from 3-6+ meals per day. Just do be sure that you eat a good breakfast and get some protein and carbohydrates into your body as shortly after the workout as possible. These are the two periods when eating is a must for optimal results. In addition to that, eating within the 2 hours prior to exercise will also help&nbsp;<a href=\"http:\/\/journals.cambridge.org\/action\/displayAbstract?fromPage=online&amp;aid=879828&amp;fileId=S0007114597000123\">ensure that you have the energy<\/a>&nbsp;available to complete that exercise session.<\/p>\n\n\n\n<p>Beyond that, it\u2019s more important to time your meals and frequency in a manner that works with your lifestyle.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">NATURAL BODYBUILDING SUPPLEMENTS<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/www.jackedfactory.com\/wp-content\/uploads\/2017\/10\/cint1-300x206.jpg\" alt=\"\" class=\"wp-image-13770\"\/><\/figure><\/div>\n\n\n\n<p>Finally, the last thing to take into account is\u00a0supplementation.\u00a0With literally thousands of products out there, it\u2019s easy to be misled. You need to put on your detective glasses and choose carefully.<\/p>\n\n\n\n<p>First, make sure any product you consider is free of banned substances. Do your research. The last thing you want to be putting into your body is something that is potentially dangerous or banned (if you plan on competing in a drug-tested organization).<\/p>\n\n\n\n<p>Also, check to see if there are any clinical studies done on the ingredients in the product you are considering. Good products will contain ingredients with research conducted on them, illustrating the results that they produce.<\/p>\n\n\n\n<p>Try and find a product that contains no artificial sweeteners, additives, or dyes. Putting these substances into your system may leave you with unwanted side effects down the road, and they do absolutely nothing to benefit the user.<\/p>\n\n\n\n<p>It\u2019s also important that any supplement you consider list the full ingredient line-up along with the doses it contains. If you notice that the label reads as a \u2018proprietary blend\u2019 (meaning the company is not sharing with you precisely what is in the product), step away from that product immediately. You have no idea what you are putting into your body.<\/p>\n\n\n\n<p>Invest in a fully transparent supplement company. They should show you the evidence that their products work, as well as exactly what ingredients the products contain.\u00a0Olympia App \u00a0is a great place to start and meet all of these requirements.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">TOP 15 SECRETS TO SUCCESS IN NATURAL BODYBUILDING<\/h2>\n\n\n\n<p>When it comes to natural bodybuilding, training is the part that everyone looks forward to. Understanding how to train a specific muscle group properly with the correct intensity, volume, and other acute variables look easy in comparison to perfecting your meal planner or supplementation guide. This comprehensive list covers the top 15 secrets to success when your goal is to build natural muscle. Use it as a quick reference to keep yourself on track!<\/p>\n\n\n\n<p><strong>1. EAT PLENTY OF PROTEIN<\/strong><\/p>\n\n\n\n<p><strong>2. DON\u2019T NEGLECT CARBS<\/strong><\/p>\n\n\n\n<p><strong>3. HEALTHY FATS<\/strong><\/p>\n\n\n\n<p>The king of the healthy fats, omega-3 fatty acids, can be found in fish such as salmon, oils such as flaxseed oil, and seeds such as pumpkin seeds. Here are more examples of fats that you want to include in your diet:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Avocados<\/li><li>Olives<\/li><li>Cashews<\/li><li>Almonds<\/li><li>Flax seeds<\/li><li>Chia seeds<\/li><li>Olive oil<\/li><li>Canola oil<\/li><\/ul>\n\n\n\n<p><strong>4. DON\u2019T FORGET ABOUT YOUR VEGETABLES<\/strong><\/p>\n\n\n\n<p><strong>5. DRINK PLENTY OF WATER<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.jackedfactory.com\/wp-content\/uploads\/2019\/05\/man-with-no-shirt-on-drinking-out-of-a-shaker-bottle.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p><span class=\"has-inline-color has-black-color\"><strong>6. MAKE QUALITY PROTEIN SUPPLEMENTS YOUR FRIEND<\/strong><\/span><\/p>\n\n\n\n<p><strong>7. CREATINE FOR STRENGTH, SIZE, AND RECOVERY<\/strong><\/p>\n\n\n\n<p><strong>8. DON\u2019T FORGET CREATINE\u2019S BUDDY, GLUTAMINE<\/strong><\/p>\n\n\n\n<p><strong>9. FILL IN THE GAPS WITH A MULTI-VITAMIN<\/strong><\/p>\n\n\n\n<p><strong>10. MIX YOUR ANTIOXIDANTS<\/strong><\/p>\n\n\n\n<p><strong>11. BETAINE ANHYDROUS, BETA-ALANINE, AND CITRULLINE MALATE<\/strong><\/p>\n\n\n\n<p><strong>12. EAT ENOUGH FOOD<\/strong><\/p>\n\n\n\n<p><strong>13. NEVER MISS A MEAL<\/strong><\/p>\n\n\n\n<p><strong>14. CYCLE BETWEEN HIGH AND LOW CARB DAYS<\/strong><\/p>\n\n\n\n<p><strong>15. PLAN AHEAD<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">CONCLUSION<\/h2>\n\n\n\n<p>The road to developing a bodybuilding physique, whether for the stage or for your own personal accomplishment, is far from easy. Knowing your way around the weight room is important but don\u2019t forget that nutrition is going to make up 70% of the results you see!<\/p>\n\n\n\n<p>You need to be as comfortable, if not more so, picking up a skillet in the kitchen as you are picking up a dumbbell in the gym. Attaining the physique you want is going to take the right exercise routine, nutritional meal planner, and supplementation program. Stay dedicated and the glory will be yours.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Looking to\u00a0pack on more lean muscle mass? Whether you\u2019re a beginner trainee or an experienced lifter, there are some important 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