From a pure speed standpoint, the best way to build muscle is through the use of anabolic steroids. There are two problems with this approach, however. First, anabolic steroids can have undesirable health consequences, including infertility and psychological effects. Second, anabolic steroids are illegal for non-prescription use and possession in the United States. With these considerations in mind, your best option for gaining muscle is the old-fashioned one--commitment to diet, exercise and a healthy lifestyle.
Step 1
Adopt a diet tailored to natural bodybuilding. While your steroid-using peers may be consuming exorbitant quantities of calories and protein on a daily basis, you will have to exercise some degree of moderation. Steroids allow the body to process a much greater degree of energy and protein, but a natural bodybuilder on the same diet will simply gain excess fat. Nonetheless, you will have to increase your food consumption somewhat. Use a calculator and the nutritional information on your food to design a daily diet containing between 3,000 and 4,000 calories, as well as at least 1g of protein for every 2 lbs. of body weight. If you're having trouble meeting the protein requirement, add protein-rich foods such as meat, fish and tofu; these will provide the building blocks for new muscular growth.
Step 2
Embark on an intense yet moderate program of resistance training. Steroid-users will often follow training regimens that involve daily, multiple-hour workouts. Since steroids artificially promote muscular synthesis and recovery, natural bodybuilders should not attempt to keep up with this schedule. Instead, complete no more than five weekly training sessions of no more than one hour each. Because of your limited time in the gym, prioritize fundamental compound exercises such as chest presses, shoulder presses, rows, squats and deadlifts. For each exercise, complete three to four sets of eight to 12 repetitions; a popular repetition scheme for muscular growth. Rest for at least 90 seconds between sets to allow your muscles adequate time for recovery.
Step 3
Commit yourself to the healthy lifestyle of a natural bodybuilder. Because of the exogenous hormones in their systems, steroid-users can build muscle consistently with a great deal of latitude in their lifestyle choices. Natural bodybuilders, on the other hand, must be entirely aware of the importance of sleep and abstinence from alcohol. Aim to get at least eight hours of quality sleep each night, which will provide your muscles with time for recovery and growth. Further, avoid alcohol, which can inhibit your natural hormone production.
References
- Metabolism Clinical and Experimental: The Effect of Resistance Training Combined With Timed Ingestion of Protein on Muscle Fiber Size and Muscle Strength
- Medicine & Science in Sports & Exercise: Fundamentals of Resistance Training: Progression and Exercise Prescription
- Alcoholism: Clinical and Experimental Research: Effects of Alcohol on Plasma Testosterone and Luteinizing Hormone Levels
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