Baseball players, football players, basketball players and bodybuilders often resort to illegal substances such as steroids to gain size and strength. Although steroids can work in this capacity, they can also cause a long list of side effects, including lower sex drive, hair loss and hypertension. To avoid the pitfalls that come with illegal substances, you can take a natural approach to building muscle that is much better for your body.
Step 1
Add calories to your diet to help promote muscle gain. Aim to consume an extra 250 to 500 calories daily. Eat quality sources of protein, which is the building block of muscle, and quality sources of carbs and fats. Pass on the slabs of bacon, links of sausage, deep fried onion rings and ice cream in favor of lean beef, chicken breasts, eggs, venison, turkey breasts, cottage cheese, whole grains, fruits, vegetables, seeds and nuts.
Step 2
Keep your muscles and body well hydrated by drinking at least 10 cups of water a day. Stay away from high amounts of caffeinated beverages like coffee, tea, soft drinks and energy drinks. They can have a diuretic effect on your body. Also, avoid high amounts of alcohol.
Step 3
Eat a meal every 2 to 3 hours starting as soon as you wake up. Make these meals a balance of protein and complex carbs. Oatmeal with low-fat milk, a tablespoon of peanut butter and a scoop of protein powder is an example of a first meal of the day. Eating small, balanced meals will give your muscles a constant supply of nutrients.
Step 4
Perform compound exercises with the heaviest weight you can handle. Compound exercises involve more than one muscle group and more than one joint movement. Doing these exercises can help recruit a maximal amount of muscle fiber, which is favorable to gaining mass. Do bench presses, military presses, bent-over rows, close-grip bench presses and squats. Perform three to five reps and at least six sets of each exercise. These compound exercises will target your whole body, and this should be the only routine you do. Work out three times a week.
Step 5
Get the proper amount of rest and recovery. Take at least two days off between your workouts, take 2-minute rest breaks in between your sets, and get 7 to 9 hours of sleep every night to promote the rebuilding process.
Tips and Warnings
- If you feel uncomfortable with lifting heavy weights, deploy the services of a spotter. If you want to exercise for cardiovascular fitness, keep it to no more than 30 minutes at a light intensity two to three days a week. Otherwise, you can slow down your bulking efforts.
- If you have never worked out before, make sure to get clearance from your doctor before doing any high-intensity exercise.
Things You'll Need
- Barbell
- Bench
- Weight plates
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