How to Build Muscle Fast Naturally?

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Many people are interested in building muscle quickly and naturally, without the use of performance-enhancing drugs or other shortcuts. While building muscle does take time and effort, there are strategies you can use to optimize your training and nutrition to achieve your goals more quickly. In this article, we will explore some of the most effective ways to build muscle fast and naturally, so you can start seeing results in the gym.

Build muscle fast naturally

Being natural comes with certain disadvantages that put you at the risk of losing your muscle mass and/or strength whenever you train not quite right for a prolonged period of time. In order to constantly make gains, you need to be able to speak to your body in a way that jump-starts the process of morphological adaptations that intend to prepare it to lift more weight. For that, you will have to learn the language your body speaks and start listening to it. After a time, you will realise that certain strategies work better than others while several are not as effective if at all.

Below you can find 5 important tips that allowed me to maximise my gains. Please remember that as I am a fast-twitch dominant athlete, these cues are initially designed for other fast-twitch lifters, like myself. I found that whenever I start crossing the 6 rep range and increase volume by building up the number of total repetitions through increasing the reps in each set, I’d start getting slower and weaker in terms of my 1rm.

Since I am not a fanatic of low volume training routines and I do enjoy performing a bit of work during each workout, I’d recommend that you can either increase the amounts of sets or exercises, to achieve more total volume where in terms of quality I’d recommend going for more exercises instead of more sets. I found that doing more exercises can simply provide you with a varied range of stimuli and thus make you gain more muscle mass and more strength. I believe it happens so because a broader range of movements will recruit a broader ranger of motor units and muscle fibers.

How to build muscle fast?

  • Lift big and heavy: Don’t waste your time on fancy exercises just because they are fancy. Use the exercises that can supply you with the maximum muscle tension and allow you to lift the most weight!
  • Be explosive: Do not focus on doing many AMRAP sets and achieving complete failure. This will make you slow and you do not want that. Perform only as many reps as allow you to maintain the bar speed and focus on adding more weight and more speed each week!
  • Focus on compound movements: Big exercises are the way ago. Apart from the big three (the squat, the bench press, and the deadlift), you can get thick by doing barbell rows, seal rows, barbell curls, cheated hammer curls, skull crushers, landmine presses, close grip bench presses, board presses, good morning, stiff-legged deadlifts and so on!
  • Food for muscle: Have an adequate intake of sodium, complex carbs, fruits and veggies, and protein. Healthy foods will help you with the gains. Supplements such as magnesium, creatine, arginine, B-group vitamins and adaptogens also help!
  • Manage your stress levels: Recovery, sleep and meditation are also important. This is especially true to meditation. You don’t even realize how much more progress can you make by meditating three times a week for 30 minutes. Use meditation to reduce your stress levels, build mind-muscle connection, mind-movement connection and what’s most important, get into a deep state of gnosis and speak to your subconscious mind. Tell it that you want to grow so it knows what to do!

By using these tips, I myself and many of my athletes have increased both their strength levels and their muscle mass. I believe that such a training style might be beneficial in certain cases for people that react well to high-volume sets and need to cross a specified intensity threshold in order to get something out of it. To sum it up, by lifting heavy, explosive and sticking to 5-6 rep ranges, most of the fast-twitch dominant strength athletes can improve the efficiency of their workout, especially if they pay enough attention to their nutrition and sleep. Keep in mind that fast-twitch muscle fibers take longer to recover than slow-twitch, therefore I’d recommend an appropriate amount of rest and good quality foods to speed up the process.

The importance of self-belief

Believing in yourself and maintaining a winning mindset is crucial when it comes to building muscle fast and naturally. Research has shown that having a positive outlook can have a powerful effect on your physical performance.

One example of this is the placebo effect in sports. In one study, participants were given a placebo and told that it was a powerful steroid. Even though they were not actually taking steroids, their strength and muscle mass increased significantly. This demonstrates the power of the mind-body connection and the importance of having a strong self-belief.

Self-confidence can also have a direct impact on your stress levels and overall hormonal response. When you are confident in your abilities, your body responds by reducing stress hormones and increasing levels of testosterone, IGF-1, and growth hormone, both of which are important for muscle growth and recovery.

One way to cultivate self-belief is to focus on your strengths and accomplishments. Celebrate your progress, no matter how small it may seem. Additionally, practicing visualization techniques can help you to see yourself succeeding and achieving your goals.

In summary, having a strong sense of self-belief and maintaining a winning mindset is crucial when it comes to building muscle fast and naturally. By focusing on your strengths and accomplishments, practicing visualization, and embracing a positive outlook, you can tap into the power of the mind-body connection and achieve your goals more effectively.

Additional tips

In addition to following a solid workout and nutrition plan, there are several additional tips that can help you build muscle fast and naturally.

One important principle to keep in mind is progressive overload. This means gradually increasing the amount of weight or resistance you use in your workouts over time. By continually challenging your muscles with heavier weights, you can promote muscle growth and strength gains.

Another key factor in building muscle is progress monitoring. Keep track of your workouts, including the exercises, sets, reps, and weights you use. This will allow you to see your progress over time and make any necessary adjustments to your training plan.

Periodic deloading is another strategy that can help you build muscle more effectively. Deloading involves reducing the volume and intensity of your workouts for a short period of time to allow your body to recover and avoid burnout.

Developing mental toughness and predator mindset can also play a role in building muscle fast and naturally. This means staying focused and disciplined, and pushing yourself to work harder and go beyond your comfort zone in your workouts.

In summary, to build muscle fast and naturally, it is important to follow a well-designed workout and nutrition plan, while also incorporating principles such as progressive overload, progress monitoring, periodic deloading, and a strong mindset. By putting these strategies into practice, you can optimize your muscle-building potential and achieve your goals more quickly.

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