When you look at the people who show up on the covers of bodybuilding magazines, it can be tempting to just grab the first steroids you can get your hands on. You want muscles that look like that now, and it seems impossible to get them without chemical help. But natural bodybuilding can help you get long-lasting results in the healthiest way for your body.
The key to successful natural bodybuilding is a great diet, lots of water, natural supplements. and smart workout plans. Read on to learn how to build rock-hard muscles the natural way.
Eat Plenty of Protein
One of the most important things you can do to naturally build muscle is to make sure your diet is right. This may sound strange since muscle building comes from lifting weights, not eating turkey. But without the proper fuel, your body can’t build muscle, and you’ll just wind up wasting a lot of time in the gym for nothing.
Protein is the building block for healthy muscles, so you want to be sure you’re eating plenty of it. If you’re trying to gain muscle, aim to eat one gram of protein for each pound of body weight every day. You’re going to want to go for protein sources like eggs, whey, and meat like grass-fed beef and lean pork.
Eat Lots of Carbs
Many people who are trying to build a better physique may think of carbs as the enemy. But carbs are your body’s preferred source of fuel, and you need to get plenty of them. In general, you want to aim to eat two or three grams of carbs a day for every pound of body weight; during a cutting phase, you should reduce that to one gram per pound of body weight.
While carbs are important, you want to make sure you’re going for mostly complex carbs. These take your body longer to break down so you don’t get one energy rush and then crash into a carb coma. Focus on eating sweet potatoes, butternut squash, quinoa, whole-grain bread, brown rice, and whole-wheat pasta.
Eat Healthy Fats
You also need to be sure you’re getting plenty of healthy fat during your bodybuilding routine. Fats will help your body protect and repair your muscles. And while you are trying to cut down on your fat levels, especially during cutting phases, you still need to have some fat in your diet.
The only kind of fat you want to avoid in your diet is trans fat. Go for foods high in monosaturated fats, such as avocados, olives, cashews, almonds, flax seeds, and chia seeds. You can also use olive oil and canola oil to cook with.
Drink Lots of Water
It shouldn’t come as a surprise to you that drinking lots of water is key to bodybuilding success. Every system in your body relies on you being hydrated, and this is even more important when you’re trying to build muscle. You’re working out hard and sweating a lot, and you need to make sure you’re replenishing those stores.
Water is also crucial for people who are taking bodybuilding supplements. Those supplements tend to use up a lot of water, so it’s a lot easier to get dehydrated when you’re taking them. It’s a good rule of thumb to aim to drink at least a gallon of water every day when you’re bodybuilding.
Use Natural Supplements
Although it is easier to get dehydrated taking natural supplements, taking them can also help boost your bodybuilding to a whole new level. A protein supplement in particular can help you reach your protein consumption goals. It’s hard to eat 200 grams of protein a day, but adding in a protein supplement can make that goal much easier to achieve.
You may also want to incorporate creatine and glutamine into your supplement routine. Creatine converts to ATP in your body, which helps you push yourself harder during your workouts. Glucosamine helps to transport more nitrogen into your muscles, which is crucial for building mass.
Upper Body Workout
Once you get your diet right, it’s time to start focusing on your actual workouts. You want to aim to get about a 70/30 split on compound and isolation exercises. Compound exercises work multiple muscle groups at once and will help you lift more weight with each rep, while isolated exercises focus on toning one specific muscle group.
For your upper body routine, you’ll want to cycle through bench press, rows, shoulder press, pull-ups, bicep curls, tricep extensions, and lateral raises. You should aim to do about twenty reps of each broken up into four sets for the bench press and rows; three sets for the shoulder press and pull-ups; and two sets for the bicep curls, tricep extensions, and lateral raises. Be sure to give yourself plenty of time to recover between sets.
Lower Body Workout
For your lower body, you’ll want to do squats, leg presses, lunges, leg extensions, hamstring curls, calf raises, and hanging leg raises. For your squats, you’ll want to do five sets of five reps, and for your leg press, you should aim for three sets of six reps. You should do two sets of eight lunges and two sets of twelve leg extensions and hamstring curls.
For your calf raises, you’re going to want to do three sets of fifteen reps. And you should aim for two sets of fifteen reps of your hanging leg raises.
Discover the Key to Natural Bodybuilding
Doing natural bodybuilding is the healthiest way to get the physique you want. Remember to focus on your diet, hitting all your macronutrient goals and using natural supplements that will help you reach your goals. And always be sure to drink enough water.
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We are a team of bodybuilding experts and fitness coaches who thrive to educate others on the importance of a healthy lifestyle. CrazyMass helps bodybuilders around the world build muscle mass, increase strength, cut fat, and reach their workout goals. Our all-natural supplements are made in the USA in a FDA registered – cGMP facility using only the best high-quality, certified ingredients.