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Last Updated on February 22, 2021

How to Gain Muscle Quickly and Naturally (A Step-by-Step Guide)

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How to Gain Muscle Quickly and Naturally (A Step-by-Step Guide)

People often want to gain muscle in order to look their best, but building muscle has many benefits beyond the aesthetic. With more muscle, you can be more active without feeling pain the next day, create more supported joints for greater flexibility, and decrease your risk of certain diseases.

If you really want to learn how to gain muscle quickly and naturally, you’ve come to the right place, but there are no magic answers. What we do have is research-backed workout programs, nutrition coaching, and motivating support. Read on to learn how you can increase your muscle mass quickly and naturally.

What Is Muscle Mass?

One of the reasons I joined martial arts classes years ago was that I hoped that training regularly would give me a Bruce Lee body, and it didn’t, of course.

I lacked a fundamental understanding about how building muscles works. Martial arts gave me the necessary skills for self defense and improved my endurance, but it didn’t make me a Dwayne Johnson lookalike.

What I only later realized is that your muscles only build themselves up on a microscopical level when they need to. And you, as a macroscopic human, can foster that need in your muscles.

To gain muscle, you have to train on a specific rep range and on a specific frequency.

Healthy Vs. Unhealthy Muscle Gain

To gain muscles in the first place, you have to put your body under stress. Training itself is not altogether healthy for you. You’re losing precious body fluids in the gym, emptying your energy resources, and creating micro-tears in your muscles. It’s only when your body feels uncomfortable that you build muscles in the first place.

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Losing weight is also a stressful situation for your body in the short term. You’re taking in less energy than your body desires, which forces your body to restructure your organism in a way that needs less energy. In a non-scientific term: Your body starts burning fat if you eat less calories.

The common denominator of those two scenarios are necessity. Robert Greene, author of the international bestseller 50 Laws of Power, calls necessity the ruler of the world, as humans only act when they need to. Necessity implies being under stress.

Remember, healthy is always relative. Forcing an alcohol-addict to stop drinking may hurt them drastically in the short-term, regarding stress hormones, but in the long-term it might be a great decision when we consider the alternative.

In the sense of learning how to gain muscle, extreme muscle gain might be harmful, but if the alternative is obesity, it can be considered healthy, as it increases the life-expectancy for the individual more than being obese.[1]

What makes muscle growth healthy is the recovery phase. The pinnacle of a healthy muscle gain would be to do it on a plant-based diet, with plenty of sleep and a stress-reducing personal life.[2] Also, without the help of anabolic steroids, of course. 

How to Gain Muscle Naturally

Here are the 7 steps that you can take today to achieve maximum, healthy, natural muscle growth in the shortest time.

1. Commit Yourself

The first step to every long-lasting change is your mindset. This may sound cliché, but if you’re not committed to changing your lifestyle, you might just as well stay on your couch.

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“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln

Write down exactly why you want to gain muscle. Is it to impress that crush you have, to get more confidence, or to make your everyday life a little easier? Write it down and keep it where you can see it every day.

Pro tip: Use inspirational pictures to increase the effect.

2. Set a Goal

While you already have your pen and paper out, write down your goals. There’s something special about writing your goals down on paper. This is another side of commitment.

Make sure you’re setting your goals the SMART way—Specific, Measurable, Attainable, Realistic, and Time-bound. These are called SMART goals, and they work.

To build muscle mass is not a goal; to increase your bodyweight by 5 pounds of muscle before the end of July is. To measure your success, be sure to take before and after pictures to compare your results.

3. Find the Right Training Routine

I have a client in the fitness center that I manage for whom I just recently designed a full-body workout. After a month, he came up to me and confessed that he wasn’t following my training routine anymore. He was shocked when I told him that was fine. He expected me to be frustrated by his actions, but I wasn’t. I know that you can lead a horse to water, but you can’t make it drink, and I know that the right training program or routine is the one that works for you.

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You could have the best workout routine in the world, but if you always have to drag yourself to the gym and never feel excited, it’s not the right routine for you.

While the traditional, recommended repetition range for muscle growth is between 6-12 (based on studies of time under tension), there are also studies citing that 5-7 repetitions may be more optimal.[3] The exact same thing goes for training sets and rest periods between those sets.[4]

I generally would advise you to keep your rest periods between 1-2 minutes. Start with a whole-body training plan (yes, even train your legs), and aim for about 8-12 repetitions as a beginner. When you’re experienced, meaning you’ve been training for more than one year, you can decrease the number of repetitions.

Do about three sets per exercise and aim to spend no longer than 1.5 hours in the gym. This way you’re minimizing muscle protein breakdown due to avoiding a long training session, and, most importantly, you’re not neglecting your personal life.

4. Be Consistent

Having the right training routine when you’re learning how to gain muscle is key because it helps you be consistent. If you’re going to the gym regularly for 3 years, you will see results. It doesn’t matter if you have the best exercise program or your genetics; commitment will pay off.

If you need help creating an exercise habit, check out Lifehack’s 30-Day Resistance Band Workout Challenge. This will help you stay committed to a routine for a month, which can help you move more easily into a muscle-building schedule.

5. Focus on Progression

Progression is the major key when you are trying to build muscles.

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Adding more weight in the long term adds mechanical stress to your muscles. Your body has to see a reason to adapt, and a great way to make it adapt is to add mechanical stresses.[5] Each week or month, try to bump up the amount of weight you’re lifting or the number of reps you’re doing.

6. Eat More of the Good Stuff

To lose fat but build muscles, you need energy. You gain energy through your food, which then is transformed into muscle tissue. To gain muscle, you have to be in a calorie surplus, eating more calories that you actually need, and these calories need nutrient dense. Eat dried fruits or drink smoothies, as they increase your calorie intake without decreasing your appetite. I suggest you aim for a calorie surplus of about 200 calories per dayYou should include protein with every meal, which can come in the form of protein shakes or even protein powder. Eat carbs only post-workout in order to help with recovery as you build strength and muscle. You should also be drinking a healthy amount of water, as this will help your muscles heal and grow after a workout.

7. Switch up Your Routine

This is similar to progression. Again, you want your body to keep guessing in the long-term, as once you hit a plateau in your training, you have to try a new approach.

Implement different exercises, and train at a different rep-range. Have fun with your training, and experiment. You never know when you will find what works for you.

Final Thoughts

Muscle growth is an extremely complex process that involves many different physiological functions and variables. You can spend hundreds of hours studying it and barely scratch the surface, but building muscles isn’t that complicated.Most people who have built a great body in the gym are not renowned scientists; they’re regular people following a proven plan. They have committed themselves to the gym, and they are being consistent with their routine while seeking constant progress. This is possible for anyone who is motivated enough to try. Use my advice above and get started building muscle today!

More on How to Gain Muscle

Featured photo credit: John Fornander via unsplash.com

Reference

More by this author

Florian Wüest

Qualified and experienced fitness trainer and online coach.

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Last Updated on January 5, 2022

7 Practical Stretching Tips to Enhance Your Next Workout

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7 Practical Stretching Tips to Enhance Your Next Workout

Stretching is one of the most essential aspects of a healthy fitness routine. It’s also one of the most overlooked. Instead of thinking of this activity as a separate entity, consider stretching as a continuation of your exercise routine. By making stretching tips a part of your workout, you won’t neglect the attention your muscles and joints require to perform effectively.

Whether using stretching as a way to wake up, get your mind in the game, or recover from strenuous activity, your body will reap its short-term and long-term benefits. In the moment, stretching is a great way to warm up the body and prevent yourself from overextension and injury. In the long run, stretching daily can help loosen your tendons and muscles, and ultimately help you maintain a full range of motion later in life.

Taking these ideas into consideration, follow these 7 simple tips for stretching to add stretches back into your workout vocabulary.

1. Stretch and Stretch Often

Ultimately, your body can benefit from stretching daily. Many of us experience a somewhat stationary lifestyle at work, so we naturally need to warm up our bodies after remaining immobile for long periods of time.

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With only ten minutes of stretching, you can increase your strength, balance and flexibility. From working out to waking up in the morning, slow, easy movements can warm up the body. Just remember to be gentle; any jarring movements can cause injury and muscle tear.

For the best results, hold each stretch for at least sixty seconds[1].

2. Warm up Before a Workout

Similar to establishing a daily stretching routine, warming up the body pre-workout is vital for having a successful session and one of the most important stretching tips. Just grabbing your foot to stretch your calf for a couple seconds could actually harm your body, so make sure you begin slowly and take your time.

Attempting any exercise with “cold muscles” or without “waking up the body” will also hurt your body and cause muscle pulls and tendon tears. Try taking a short walk or elongating your stretches for optimal results.

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3. Gauge Your Tension

Stretching should never be painful. Monitor how your muscles feel as you stretch. Naturally, you should feel some mild tension, but don’t push yourself past the edge of discomfort.

If you’re starting to experience sharp pain or sensations that gradually get more severe, you are doing something wrong. Try to focus on one area at a time so you are only pushing yourself so far. When you begin to feel comfortable stretching, deepen your stretch, but don’t over-exert yourself.

4. Avoid Bouncing

Stretching tips don’t often mention this, but bouncing can be one of the most detrimental things you can do to your body while stretching. When your body constantly shifts, your muscles can tighten, and you can increase the risk of pulling or tearing a tendon. Find your balance or focal point, and remain steady.

When in doubt, try using a mirror to watch yourself stretch to improve your form. Don’t be afraid to consult your doctor or trainer for someone to monitor your posture and stance[2].

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5. Just Breathe

One of the main benefits of stretching is its ability to help the mind and body relax. Therefore, try to breathe normally and make sure you don’t hold your breath[3].

As you deepen your stretch, make sure to inhale and exhale slowly. Any abrupt, fast breathing or lack of breathing can cause tension in your body and increase your risk of injury. Make sure you are comfortable so that your mind focuses on the task at hand.

6. Vary Your Routine

While stretching, don’t forget to work on opposing muscles and incorporate as many muscle groups as possible in your routine for a holistic workout. Also, one of the most important stretching tips I can offer is to change your routine often so you don’t get bored.

Often, boredom can cause carelessness and a loss of focus, which, in turn, can cause injuries. Look to Yoga workouts[4] or Pilates classes, as they are great resources for finding new stretches.

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7. Always Remember to Cool Down

Stretching is also an excellent form of recovery to avoid muscle soreness. Don’t overlook this part of a workout, as it releases the tension in your body and increases blood flow to muscles that are warm and worked. Cooling down can prevent injury and decrease your heart rate after an intense workout. Do what you can to help your body quickly recover from your daily exercise routine.

Final Thoughts

Stretching tips are vital when participating in an active lifestyle. However, your body needs fuel to assist you through these daily routines. Therefore, don’t forget to eat the right foods and stay hydrated. Not only do you replenish your body with fluids and nutrients lost, but you can keep your muscles strong and ready for the next routine.

If you struggle with stress and anxiety, stretching can help you move into a calmer headspace and find both mental and physical balance. Furthermore, stretching can help you and your body focus on something else, which will help you move past the stress.

As you plan your next workout, incorporate time for pre and post-workout stretches to see how it improves your exercise experience.

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More Stretching Tips

Featured photo credit: Oksana Taran via unsplash.com

Reference

[1] Harvard Health Publishing: The ideal stretching routine
[2] Harvard Health Publishing: Six tips for safe stretches
[3] Penn State: Balance, Breathing and Flexibility
[4] Health: Best Yoga Poses for Your Trouble Spots

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