There’s a sense of pride that comes with being a natural bodybuilder, but it doesn’t come without its challenges. Being natural while working for the best physique means having to lift less frequently and having to deal with slower muscle growth overall. That’s why it’s important to know how to build muscle fast naturally so that you maximize your time in the gym.
Split Your Muscles Effectively
Deciding on the right split will help you focus train all the muscles throughout your body without overworking any of them. Below is a simple guide to getting the right frequency and targeting the right body parts.
Push and Pull
The first step is to determine which muscle groups are push and which are pull groups. Once you know that you can start to plan out your workouts to keep push muscles together and pull muscles together.
Push Muscle Groups
Pull Muscle Groups
- Rhomboids and Rear Delts
Remember to separate the different lifts based on this information for maximum effectiveness in the gym.
Workout Just the Right Amount
Overtraining is the biggest enemy for natural lifters. They just don’t recover like guys on steroids do. Instead, they need more time to let their muscles rest and develop. To effectively work your muscles hit each one three times per week. That means you will work all the muscles in the push group one day, then work all the muscles in the pull group the next day before switching back again.
To keep from overtraining you simply alternate back and forth between the groups and you take a single day for rest each week. Try and keep the same workouts on the same days to keep things simple and help you remember what you’re doing.
Just a Single Lift Per Group
It’s a good thing to switch between different lifts for the different muscle groups throughout the week, and we even encourage you to rely on three or more different lifts for each group that you can switch between as the week goes on. With that said, it’s important to only do a single lift per muscle group. If you want to know how to build muscle fast naturally, the key is not doing too much volume where you over train but doing enough volume to press the muscles to grow. That means doing one lift per muscle group three times a week optimally.
Get Your Sets Right
To really work your muscles without stressing them too much we recommend doing three sets per gym session. Those sets aren’t all created equally though. The first two sets are to get the muscles warm and to help you establish your stress weight.
These sets should be at a lower weight than your final set is. They’re meant to be at an effort level of around 7 out of 10 and shouldn’t leave you collapsed in a heap on the floor when you finish them.
Once you’ve done your two moderate sets, it’s time to really push your muscles and force that growth. To do this you put in one very heavy set using a special technique.
You have the choice between a rest/pause set with very heavyweight, an mTor set or a drop set. Each leads to muscle growth activation, but they are all different and most lifters choose to rotate between them.
Rest and Pause Technique
Start by choosing a weight that you are confident you can perform between 4 and 6 reps with, but not any more than that. Then follow these steps to properly challenge the muscles.
- Do your 4 to 6 reps
- Rest for 15 seconds
- Push out another 2 to 3 reps
- Rest 15 seconds
- Go for 1 to 2 additional reps
Focus on mTor Activation
Your goal with this special lifting technique is to really flex your muscles hard and move slowly through the negative part of a lift. Choose a weight you can manage for between 6 to 8 reps to get started.
- Count 5 seconds while lowering the weight while tensing your muscles on the way down
- Do a firm hold at the fully stretched position for 2 seconds
- Pull back up normally to complete the rep
- Do this between 6 and 8 times really focusing on your flex and your timing
Choose a weight you can lift for 6 reps and no more to get this lifting technique started.
- Do 6 normal reps
- Lower the weight between 25% and 40%
- Perform 8 reps
- Lower the weight by the same amount again
- Perform 10 reps
Go through one of the special lift sequences to really activate your muscles without overtraining them.
Rest and Eat for Recovery
Along with getting in the right lifts to really stress your muscles, you need to give your body the proper tools for recovery. So while specific lifts and split setups are vital for muscle growth. When you want to know how to build muscle fast naturally, you need to know how to rest and eat properly.
Make sure you’re sleeping at least eight hours a night, and increase the amount you sleep if you still feel very tired upon waking in the morning. Your body requires more rest to effectively repair and grow that muscle tissue.
You also need to make sure you’re getting the nutrition you need to grow. The main thing is protein, and you should be aiming for a minimum of 1 gram of protein per lb of body weight.
Check out these guides below for a complete and effect nutrition strategy.
- How Many Calories To Build Muscle and Lose fat (The Definitive Guide)
- How Much Protein Is Needed To Build Muscle And Lose Fat
- What Are The Best Supplements For Building Muscle
Get enough protein, sleep enough, eat a balanced diet and you should grow if you push yourself at the gym. Getting huge doesn’t require sitting at the gym for hours every day. It does require pushing yourself and then giving your body the time it needs to recover though. If you can do that you can develop a body that you’ll be proud of without injuring yourself in the process.
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Hi, I’m David and I believe absolutely anyone can achieve the body of their dreams. I’m a qualified health and fitness coach and have been helping clients achieve their dream bodies for 15 years. Whether you are looking to get beach body ready, compete in a bodybuilding show or simply to improve your confidence and wellbeing, I can help.