Advertising
Advertising

How to Gain Muscle Mass Naturally (A Step-By-Step Guide)

How to Gain Muscle Mass Naturally (A Step-By-Step Guide)

Summer is approaching and we all yearn for a great shape. The last few months are when it counts the most if you want to bring your A-game on the beach or at the pool.

I’ve coached hundreds of people on how to best build muscle. I know what you want – you wonder how to gain muscle mass as fast as possible, but still in a natural way.

You’ve came to the right place then – but I must admit, we don’t have magic answers. What we do have is scientific 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. It didn’t.

I lacked a fundamental understanding about how muscle build up 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 microsopical level when they need to. And you, as a macroscopic human, can foster that need in your muscles.

    For your muscles to build up, 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 generally healthy for you. You’re losing precious body fluids in the gym, you’re emptying your energy resources and you create micro-tears in your muscles. Only if your body feels uncomfortable, you build muscles in the first place.

    Advertising

    Losing weight is also an extreme stress situation for your body in the short term. You’re taking in less energy than your body desires. This 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.

    This doesn’t have to get philosophical here, but healthy is always relative. Forcing an alcohol-addict to stop drinking may hurt him 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 muscle gaining: Muscle gain with severe amounts of meat might be disastrous, but if the alternative is obesity, it can be considered healthy in some form. 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 optimum, stress-reducing personal life.[2] Also with no help of anabolic steroids, of course. But let’s try to look at it step-by-step.

    How to gain muscle mass naturally (Step-by-step guide)

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

    1. Commit yourself to building muscles

    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.

    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 muscles. Is it to impress that crush you have? To get more confidence? To be seen as a leader among your friends? Write all that down and keep it where you can see it every day.

    Advertising

    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, Attractive, 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 kilos until the end of July is. To look hotter is not a goal – to increase your subjective attractiveness from a scale 5/10 to a scale 8/10 is. To measure your success, be sure to take before and after pictures so you can compare your results.

    3. Find the right training routine for you

    I’ve got 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 isn’t following my training routine anymore. My response was simple: “It’s ok.”

    He was shocked by my answer. He expected me to be frustrated by his actions. 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 routine is the one that works for you.

    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. That’s why we focus on individuality on our plant-based online coaching service .

    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 training more than one year, you can decrease that number of repetitions.

    Advertising

    Do about three sets per exercises and aim to stay no longer in the gym than 1.5 hours. 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 is key because it helps you to 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 are consistent, you will see results. But make sure you consider step number 5.

    5. Focus on progression

    Fun fact: The first gym that I ever trained in was called ‘Progress’. I only understood the true value of this word later.

    You have to realize that progression is the major key when you are trying to build muscles.

    Adding more weight in the long term adds mechanical stress to your muscles. Your body has to see a reason to adapt, a great way to make it adapt is to add mechanical stresses.

    Train hard and train smart.[5]

      6. Eat more of the good stuff

      To build muscles, you need energy. You gain energy through your food which then is transformed into muscle tissue.

      Advertising

      Eat big, get big.

      To gain muscle, you have to be in a calorie surplus: eat more calories that you actually need. Just make sure these calories are nutrient dense. Eat dried fruits or drink smoothies, as they increase your calorie intake without decreasing your appetite. I suggest you to aim for a calorie surplus of about 200 calories per day. This equals to about 1-2 extra smoothies.

      7. Switch up your routine

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

      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!

      Summing it up

      Muscle growth is an extremely complex process that involves loads of 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 that I know that 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. They are being consistent and they form a routine, while seeking constant progression. You can do this too. Use my advice above and get started building muscle today!

      Featured photo credit: pixabay via pixabay.com

      Reference

      More by this author

      Florian Wüest

      Qualified and experienced fitness trainer and online coach.

      Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

      Trending in Physical Strength

      1 The Lifehack Show: How Exercise Slows Aging with Judy Foreman 2 How to Learn Yoga (The Beginner’s Guide) 3 7 Best Lower Back Stretches for Relieving Pain 4 7 Beginner Yoga Exercises for Men to Increase Mobility 5 When Is the Best Time to Work Out? (Science-Backed Answer)

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on January 21, 2020

      The Best Way to Create a Vision for the Life You Want

      The Best Way to Create a Vision for the Life You Want

      Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

      your vision of where or who you want to be is the greatest asset you have

        Why You Need a Vision

        Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

        Advertising

        How to Create Your Life Vision

        Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

        What Do You Want?

        The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

        It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

        Advertising

        Some tips to guide you:

        • Remember to ask why you want certain things
        • Think about what you want, not on what you don’t want.
        • Give yourself permission to dream.
        • Be creative. Consider ideas that you never thought possible.
        • Focus on your wishes, not what others expect of you.

        Some questions to start your exploration:

        • What really matters to you in life? Not what should matter, what does matter.
        • What would you like to have more of in your life?
        • Set aside money for a moment; what do you want in your career?
        • What are your secret passions and dreams?
        • What would bring more joy and happiness into your life?
        • What do you want your relationships to be like?
        • What qualities would you like to develop?
        • What are your values? What issues do you care about?
        • What are your talents? What’s special about you?
        • What would you most like to accomplish?
        • What would legacy would you like to leave behind?

        It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

        Advertising

        What Would Your Best Life Look Like?

        Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

        A few prompts to get you started:

        • What will you have accomplished already?
        • How will you feel about yourself?
        • What kind of people are in your life? How do you feel about them?
        • What does your ideal day look like?
        • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
        • What would you be doing?
        • Are you with another person, a group of people, or are you by yourself?
        • How are you dressed?
        • What’s your state of mind? Happy or sad? Contented or frustrated?
        • What does your physical body look like? How do you feel about that?
        • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

        It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

        Advertising

        Plan Backwards

        It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

        • What’s the last thing that would’ve had to happen to achieve your best life?
        • What’s the most important choice you would’ve had to make?
        • What would you have needed to learn along the way?
        • What important actions would you have had to take?
        • What beliefs would you have needed to change?
        • What habits or behaviors would you have had to cultivate?
        • What type of support would you have had to enlist?
        • How long will it have taken you to realize your best life?
        • What steps or milestones would you have needed to reach along the way?

        Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

        It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

        Featured photo credit: Matt Noble via unsplash.com

        Read Next