There are some simple principles that allow for fast muscle gain, and do so in a natural way.
These core concepts are simple, but must be made in to habits. They include fewer gym sessions, but using very heavy weights, boosting the intake of natural foods (protein and good fats) and increasing rest time (especially sleep). The rest of the article will detail these steps and how to implement them.
As a natural trainer, it is vital to use very heavy weights in the gym. Gym sessions should be less frequent (at least a day of rest between each session, sometimes 2 days), but much more intense than is generally advised. The goal is to breakdown the muscle tissue to its greatest extent, so that it will grow back stronger and larger. Fewer sets is also advised, with repetitions in the range of 4-8, after a warm up set of 10-15 reps. This, combined with the right diet is how to get big naturally.
Increase protein and fat intake
The next vital principle is the fuel that feeds the muscles. As such, protein and fats are essential here. Carbohydrates are also required, but they should not be over indulged in. In terms of proteins, focus on eating fish, chicken, beef, eggs and other lean meats. When it comes to fat, consume animal fats, as well as fats from avocados, nuts, fish and other omega 3 and 6 sources. Adding Udo’s oil is another important step, however a blended oil is also good (such as flax-seed oil).
The best carbohydrate sources are rice and sweet potatoes, as well as vegetables. Try to avoid eating bread and other carbohydrates as they will lead to fat gain. While some gain in fat is expected when bulking up, it is best to stay around 12-13% body fat during the process. The best time to consume additional carbs is after the workout, as the body will use them to push protein in to the muscles.
Ensure that some protein and fat is eaten every three hours during the day, which means preparing meals ahead of time. It is also vital to eat at least five to six times per day to build mass and muscle.
Focus on rest and recuperation
Many people know the importance of lifting weights and eating well, however most overlook the vital component of rest. By taxing the body with intense weight lifting sessions, it must have the required rest time to heal and grow stronger. As such, sleep is very important, and it is wise to get more than eight hours a night. Those who can sleep for ten hours a day will have the best results.
With the right principles in place, it is vital to see things from a long term perspective. Do not look for fast changes as it leads to disappointment. Know that the results will come when following the process of how to get big. Stay disciplined and success is inevitable.