Want to add some muscle to your flesh? Tired of looking and feeling skinny? There are natural ways to go about and yes! Without the use of steroids. Most often than not, we are faced with the pressure of wanting to impress our friends or spouses or the need to feel and appear wider and stronger in terms of muscle build for different reasons best known to us.
Muscle Building Workout Plan By Herbal Arc
Some would like to look fit for themselves because it boosts their self-confidence, others want to gain some muscle because it makes others intimidated, a few try to build up some muscle to save them from bully cases.
How to Build Muscle (Bodybuilding Workouts)
Whatever the case may be, this article would outline natural ways to go about muscle build without stress. And they include:
1. Do some trimming
This is the first step to take while embarking on the journey to gain some muscle pretty fast. It’s expedient to trim down on bulk fat especially for fat people. In order for you to gain active and visible muscle tone, you have to lose some fat.
2. Natural weight gain process
After sufficiently trimming down the excess and unhealthy fat in your body, take up a healthy diet formula which would be advisable to take on a regular basis. This process of eating healthy will adequately store up nutrients in the right points of focus in the body which are beneficial to a healthy weight gain process.
Workout to build muscle. It is not appropriate to spend the whole day in the gym in order to gain muscle. To see results, weight training for 20 to 30 minutes, two to three days a week is appropriate. During your weekly workouts, you should try to hit all of your main muscle groups at least twice. You should have your muscle building workout plans for this process.
3. Eat regularly
To build your muscles very fast, one must develop a good eating habit whereby the consistency of your diet and diet time must be aligned and in line. Eating regularly helps to build your muscle tone as more nutrients are regularly and constantly pumped into your system. Regular meal intake also adjusts, corrects and improves on your metabolic system and fosters metabolism adequately in the body.
4. Eat healthy meals
There is one thing to eat regularly and another is to eat healthy. In your muscle growth process, there is need to follow the rules to a healthy lifestyle. You did not lose those unhealthy fatty weight to pick them back up via junk and fatty meals.
Eating healthy will define your muscle tone and improve on healthy weight gain which also will help the body system to prepare for a healthy and positive change.
5. Increase meal consumption
The focus is to build muscles and to build them fast. Just eating won’t cut it. You will have to double your consumption level beyond your usual or comfort range. Increasing your meal consumption will increase your nutrient supply which will also increase your healthy weight gain and define your body and muscle build.
6. Do not overfeed
In our bid to getting you to build your muscles faster, we encourage you to eat. However, it is advised not eat so much so that you would end up puking or triggering the secretion of your gastrin so much so that you start to experience gastric ulcers and gut ulcers.
7. Do less stressful activities
After eating and a few workouts, it’s expedient to conserve that energy by engaging in less stressful activities like resting, playing video games or taking a simple game of cards.
8. Take regular rest
The body needs rest. Even with its constant workings and exertions, it needs some rest to recuperate on lost energy and stress it has been put through by carrying out extra exertions. This rest should be regular and consistent. With consistency, there is a sure way of getting speedy results.
9. Do some warm ups
Don’t just rush up to any exercise or routine practice you might want to undergo but ensure to start your day with the basic warm-ups to get your body heated up and ready for the drilling exercise. Warm ups help to know the strength of your arms, legs and would determine the first set of exercise to undertake.
10. Active exercise routines
It is not just by doing exercise but channeling your strengths to the exercise that works on your strengths that way you are likely to see and experience considerable results.
More so, these routines should be centered on core points that would improve your growth muscles. There is a question that how to build or muscle at home? You can build muscles at home by workout plan of building muscle. There are many workout plans for men to build muscle. This home workout plan will help you in achieving your goal. You can do pushups, Plank-up, Triceps dip, Squat at your home to build muscle.
11. Consistency in routines
Your routines have to be regular and consistent in administration. The more regular your training, the more active your results would be. Consistency in routines could be twice to thrice in a week with consistency in workouts which could 15-20 reps on each arm.
The crux of the matter is you get to apply “what’s sauce for the goods, its sauce for the for the gander”. If you want to build muscle fast workout you should work hard and with consistency keeping all these factors in your mind.
12. Adopt new routine weekly
It is expedient to try new workouts every week to trigger as much muscle tone as possible. Also, a new routine would remove any form of slackness and increase your pressure limits.
13. Increase workout limit
The increase in your work out limit strains your workouts beyond your comfort zone and invariably stretches your muscle build and growth. Also, by virtue of increasing your work out limit, you learn to improve on your level of resilience if given a new exercise task to cover.
Going beyond your work out limits, also helps to create some level of sustaining power.
14. Build chest muscles
The focus is to build your muscles and to build them fast. You can’t build your muscles adequately if you do not place emphasis on the part of muscle growth. It`s expedient to carry out this task and to do that, there are activities to take place in which include push-ups. This way your chest would get more broad and fuller.
15. Build back muscles
Muscle building is quite a network as you can`t build one without building the other. The exercises to take to gain these weight centers on adequately carrying out the right activities, such as bent over rows, which helps to keep your spine and your head, up straight.
It is also advisable to do pull-ups and to jump and catch horizontal bars and do some lifting by trying to lift yourself.
16. Build leg muscles
Build your muscles by engaging in sports that would build your leg muscles such as hockey, skating, skiing and even swimming. Other exercises that can take place in the gym include, hip thrust, Barbell lunge, Barbie front squat and heavy weight lifting alongside squats.
17. Build arm muscles
To add to your collection of muscle growth, there is need to build your muscles. You can build your arm muscles by creating pressure and exerting hard weight on your arm through the following exercises such as, weight lifting, incline bicep curl, concentration curl, javelin press, down wrist curl, twisting dumbbell curl, tricep extensions, reverse curl straight bar, decline close grip EZ bar skull crusher amongst other exercises all centered to giving strength to the arm.
18. Build shoulder muscles
There are different ways to build your shoulder muscles through exercise and they include, overhead shoulder presses, shoulder weight lifting, Arnold press, dumbbell front raise, amongst other exercise which involves lifting weights centered along your shoulder angle. Constant participation in this exercise would show you results.
19. Build abdominal muscles
How else to build your abdominal muscles if not through workouts? It is expedient to carry out exercises that would center pressure along your abdomen such as sit-ups, press-ups, use of stability balls, medicine balls, dumbbells and barbells to increase the pressure centered along your abdomen sand increase your muscle build.
20. Build lean muscle workout plan
Building lean muscle is the most common aim in the gym. Give this 6-week lean muscle-building exercise programme a shot and smash the target! The Lean Mass-15 regimen is done with a plan that incorporates a variety of advanced training concepts to help you not only develop muscle, but also improve your aerobic function and burn fat.
That’s because it’s partly an HIIT cardio routine—albeit one that also builds muscle—due to its fast pacing and active rest times.
21. Sleep at the right time
Amidst all work out and strenuous exercises carried out consistently, there is need to have good sleep and at the right time too. You can’t work out all through the day, more so even with the specified or better still, fixed work out time, you need to stay fit and healthy and as such, the need for good sleep.
22. Give yourself a recuperation time frame
Your body is not a machine and even machines do suffer from heavy breakdowns when overworked. It is important to streamline your recuperating time frame to an interval of one to two days. In other words, you can actively exercise thrice to four times in a week.
23. Take healthy shakes
The body needs protein to build up the body system. Proteins are well known for transporting nutrients around the body. Moreover, they are broken down to amino acid which helps to aid digestion.
24. Take smoothies
In place of protein shakes, it is advised to go for smoothies that are rich in vitamins. Smoothies are mostly fruity combinations blended together and we are well aware of the importance of vitamins in our system. They serve to improve on our body metabolism and build up process. Perfect choice for muscle building process.
25. Eat healthy snacks
For individuals about to embark on a trimming or leaning plan before actively undergoing the training process to actualizing some muscle growth, there is a need to take healthy snacks. These snacks contribute immensely ton weight loss and they have low calorie contents which makes them keep the energy level of the body constant.
26. Take bodybuilding supplements
To boost up your bodybuilding process, there is need to take natural alkaline diet supplements. These supplements which could vitamins, selenium, zinc help to build up the worn out cells and tissue in the body.
27. Reduce your caffeine intake
In our bid to meet up with our target and goal, we most times over work ourselves and overwork our immune system. Caffeine itself is dangerous to muscle growth as it causes tremor in the muscles alongside stomach upset which in turn would affect your already stabilized and normalized metabolic rate.
28. Carry weight lifts
Extensive training and regular lifting low weights would build your chest muscles, arm muscles, abdominal muscles, back muscles, leg muscles and shoulder muscles. The only difference is the techniques and steps applied to lifting these weights and dumbbells to imposing pressure on targeted zones.
29. Always run regularly
It is necessary to always run in the morning before your warm up sessions. These activity would most definitely expand the muscles on your shoulders, arms, abdomen, chest and your legs.
30. Make squats your regular routine
To build more strength on your legs which will enable you to carry your lifts effortlessly, there is need to make squats your best pal on a daily`s. These exercise would work on your abdominal muscle, leg muscle and ensure adequate weigh support in that region which can also support other weight lifts in the process of the routine.
31. Drink water regularly
Water is key. It opens up channels for blood circulation in the body and ensures adequate medium for muscle growth. Also, the intake of water helps to clean your bowels and gives room for adequate development of your abdominal muscles.
32. Eat some fruits
Fruit are known to naturally contain vitamins which helps to repair work out cells and tissues in the body. The presence of vitamins AIDS in building up of cells and replenishment of nutrients needed for cell and tissue growth. They also help to maintain healthy bones and give strength to the body.
33. Drink fruit juice
This would be your best option in the absence of natural fruits which contains vitamins. However the case may be, juice are processed fruits and as such contain the nutrients needed for the body to be refreshed after workouts.
34. Take veggies
Veggies are natural source of nutrients which are a must for your diet if you want to gain that muscle pretty fast. They are rich in fiber, vitamin, E, vitamin K, zinc and to some extent selenium which is used in the building up of body cells and tissues, your muscles inclusive been a body tissue on it’s own.
35. Add fish oils to your diets
Fish oil are highly rich in proteins and are a sure source of nutrients with speedy actions compared to eggs and fish. Fish is a primary protein and the presence of the oil in your diets would foster the build up of your muscles which would work in line with your exercises and routines perfectly.
36. Avoid steroids
Steroids are a total no-no if you want to get that a natural muscle. They make your muscles develop fast, yes but they have a well known history of developing some harmful effects in the long run to the body strength at large making it a no-go-area for a natural muscle build plan.
37. Get a training partner
In your bind to avoid relaxation or tiredness in your workout routines, there is need for you to have a training partner (London personal trainer & bodybuilder) who will encourage you to building your muscles by sticking to your workouts judiciously.
38. Engage in Bodybuilding sports
This is another sure way of getting those muscles you always want. There are so many body building sports to partake in. They include, swimming, hockey, skiing, weight lifting, gymnastics and the likes. These sports would stretch your chest muscles, your arms, your legs, your shoulders through repetitive activities.
39. Treat yourself to Bodybuilding diets thrice in a week
To also gain speedy muscle growth, give yourself a bodybuilding treat thrice in a week. Mostly days when you don’t hit the gym, that way you can combine the meal and your little workouts in the confinement of your space.]
40. Give yourself a treat to Arnold’s Building Book
A must read book is the Arnold’s building book which has a step by step guide to hitting that rock hard, beastly looking muscle if you so desire. It is well detailed and not like the conventional mumbo jumbo trash on bodybuilding written by some money hungry authors which most times don’t work.
41. Stay focused on your goals
Your aim is to bag that manly, muscle built frame with the big and sexy appealing look. Keep your eyes on the goal and follow your training, workouts and meals judiciously and be sure of good results.
42. Start with a workout program for beginners
It is obvious you are new to this muscle build thing. It’s not a bad idea to try something out of your ability at the time, but it’s totally bad especially when you haven’t build an inch of a muscle and you want to build the whole muscle team. One step at a time buddy!
43. Strictly observe your workout program
Still on work out programs, stick to what you know, stick to what you are operating on and as time goes on, your routines would be improved upon to more challenging ones.
44. Be patient
Patient is of utmost importance when on this journey of manly appeal. Like I earlier mentioned, Rome wasn’t built in a day.All you need to do, is to just follow your diet and healthy meal and exercises judiciously and you will be surprised at how far you have come in the long run.
45. Don’t overwork yourself
Give time to rest and relax. There are times when you might not be able to complete your squats or dumbbell raises or your weight lifts for the number of reps you ought to go. It would be best not to sweat it, instead take a nap and a cold smoothie to cool off.
46. Don’t be overly dependent on your supplements
Our supplements do some work for us and this is due to the fact that they are embedded with all nutrients available to hasten body building process and growth. It is important to follow through the natural means with hardworking and persistence.
47. Check your weight gain
After each week, it is important to check your weight gain which should definitely be an obvious difference between your old weight and your new weight gain.
48. Be consistent with your diet
Consistency is key in everything we do. It is normal to get relaxed when our muscle tone starts to get pronounced with all the ripple effect in motion. However, there is need to judiciously follow up with your diet and eating process just as the exercises that way your journey would be complete.
49. Read motivational books
It is normal to get tired and fed up of your muscles building process especially when you undergo your routines. However, there is need to take a chill pill and grab a book to calm your worries. You know, Rome wasn’t just built within a day, and just because you haven’t seen no considerable difference yet doesn’t mean there is no difference.
50. Celebrate your progress
Take a break to celebrate yourself for a job well done. It isn’t easy to start up a journey in the world of fitness and come out successful along the way and till the end. Many people walked down that same road and stopped just barely when they started, others halfway and some were discouraged at the very thought of the process they would go through, counting it as stress.
51. Take natural supplements
You can also take bodybuilding supplements which would help to carry out a variety of function channeled to improving your body’s mechanism and growth process. They are also known to carry out other beneficial functions to one’s health.
So take a break and give yourself a good treat for a job well done.
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