How to Build Muscle Mass Naturally
In most areas of life, if you work harder and longer you usually get better results, right? Well, to build muscle mass naturally in a record time you don't really need to spend long hours at the gym.
I am sure you are surprised and are asking yourself how can spending less time working out can help me gain muscle mass? The truth is the muscle growth process works differently than you think.
Your body constantly adapts to the conditions it is exposed to and works to keep you healthy and sound.
Yes, your body is truly intelligent and will send you signals to alert you to any perceived pain, discomfort, disorder or lack of appropriate nutrients such as water and vitamins.
When it comes to muscle building here is what's happening.
During your workout, you are breaking down muscle tissues.
It then triggers your body to build more muscle mass naturally.
It's that simple! If you send "threatening signs" to your body it will naturally respond.
It perceives the extra stress as a potential risk to its health so it will react by increasing the size of the muscles.
This natural adaptive response of the body is called hypertrophy.
As you add to your workload each week, your body will keep on adapting to the perceived threat and build muscle mass naturally in no time.
Although, the above appears to be simple and seamless, it poses a few risks.
If you do not allow enough recovery time, the muscle growth process will be impaired.
The most critical aspect of the process is giving your muscles enough time to recover so that they will be able to grow bigger and stronger.
Therefore, you must structure your workout routine with the minimum amount of volume required to trigger an adaptive response that will help you build muscle mass naturally substantially.
In other words, train at a high enough level of intensity to trigger your body's natural adaptive response, then stop and rest.
If you put excessive stress on your muscles it will only increase the recovery period.
In order to rapidly build muscle mass naturally, we are tempted to workout too frequently and perform more sets than we need.
Training at a very high intensity puts a lot more stress on the body than most people think.
So-called experts schedule routines and build workout programs that produce results contrary to expectations because they actually slow down the muscle building process.
If you want to significantly build muscle mass naturally, we strongly recommend to train a maximum of 3 days per week, to limit gym sessions to one hour and to perform a maximum of 5 to 7 sets for large muscle groups (thighs, chest, back) and 2 to 4 sets for small muscle groups (shoulders, triceps, biceps, abs, calves).
The intensity level of each routine should reach muscular failure.
At the end of each session, you should log your results and plan to add more weights at the next workout.
Remember, long and frequent workouts will slow down your progression.
For optimal and faster results you need to be consistent and keep a high intensity level.
Good luck!
I am sure you are surprised and are asking yourself how can spending less time working out can help me gain muscle mass? The truth is the muscle growth process works differently than you think.
Your body constantly adapts to the conditions it is exposed to and works to keep you healthy and sound.
Yes, your body is truly intelligent and will send you signals to alert you to any perceived pain, discomfort, disorder or lack of appropriate nutrients such as water and vitamins.
When it comes to muscle building here is what's happening.
During your workout, you are breaking down muscle tissues.
It then triggers your body to build more muscle mass naturally.
It's that simple! If you send "threatening signs" to your body it will naturally respond.
It perceives the extra stress as a potential risk to its health so it will react by increasing the size of the muscles.
This natural adaptive response of the body is called hypertrophy.
As you add to your workload each week, your body will keep on adapting to the perceived threat and build muscle mass naturally in no time.
Although, the above appears to be simple and seamless, it poses a few risks.
If you do not allow enough recovery time, the muscle growth process will be impaired.
The most critical aspect of the process is giving your muscles enough time to recover so that they will be able to grow bigger and stronger.
Therefore, you must structure your workout routine with the minimum amount of volume required to trigger an adaptive response that will help you build muscle mass naturally substantially.
In other words, train at a high enough level of intensity to trigger your body's natural adaptive response, then stop and rest.
If you put excessive stress on your muscles it will only increase the recovery period.
In order to rapidly build muscle mass naturally, we are tempted to workout too frequently and perform more sets than we need.
Training at a very high intensity puts a lot more stress on the body than most people think.
So-called experts schedule routines and build workout programs that produce results contrary to expectations because they actually slow down the muscle building process.
If you want to significantly build muscle mass naturally, we strongly recommend to train a maximum of 3 days per week, to limit gym sessions to one hour and to perform a maximum of 5 to 7 sets for large muscle groups (thighs, chest, back) and 2 to 4 sets for small muscle groups (shoulders, triceps, biceps, abs, calves).
The intensity level of each routine should reach muscular failure.
At the end of each session, you should log your results and plan to add more weights at the next workout.
Remember, long and frequent workouts will slow down your progression.
For optimal and faster results you need to be consistent and keep a high intensity level.
Good luck!
