How to gain muscle fast with natural bodybuilding
Natural bodybuilding: how to gain muscle mass without taking chemicals
8 min
©SerhiiBobyk
There is no better friend of healthy muscle building than natural bodybuilding. With this practice, steroids and other doping substances are prohibited and muscles and strength are developed thanks to a balanced diet and well-structured training. In this article we will tell you all the secrets of natural bodybuilding.
What do we mean by “natural bodybuilding”?
Bodybuilding or natural bodybuilding was created as a reaction to conventional bodybuilding . Both practices focus on muscle development, but, as its name suggests, the first also seeks to do so in a natural way.
This means not supplementing your workout with chemicals such as anabolic steroids, artificial derivatives of testosterone, the male sex hormone primarily responsible for muscle growth.
This movement is gaining momentum. There are organisations at European level, such as the German Bodybuilding and Fitness Federation (GNFB), which invite people to see bodybuilding not only as a sport, but as a way of life.
Thus, this practice is composed of four basic pillars:
- Exercise
- Feeding
- Rest
- Positive thinking
Obviously, many athletes are interested in competition and therefore pursue aesthetic goals. However, natural bodybuilders are not only interested in training to build muscle, improve performance or look good. The main goal of natural bodybuilding is to rethink habits and challenge oneself both physically and mentally in order to improve quality of life and health in the long term.
What is the difference between traditional bodybuilding and natural bodybuilding?
No matter how much you train each week or how carefully you eat, natural muscle growth has its limits. Although it may be hard to accept, athletes are already greatly influenced by their genetic predisposition. This means that there comes a time when the process of muscle growth stagnates.
You may be wondering what is required for competitions: traditional or natural bodybuilding. Well, it depends on the competition itself. Natural bodybuilding associations are required to implement very strict anti-doping rules in order to compete, such as an absolute ban on participating in official sporting events if chemical substances are used. However, the use of these substances is accepted in conventional bodybuilding.
Doping substances such as anabolic steroids, growth hormones, dehydrating agents or stimulants (e.g. cocaine) improve performance and release existing reserves, at least in the short term. And, as you can imagine, they are not recommended.
In the long term, all of these substances affect the body drastically and sometimes cause serious side effects. Only anabolic steroids increase the risk of cancer, heart attack, liver damage and mental illness. (1)
That is why natural bodybuilding enthusiasts consciously reject doping. They want to prove that this practice can also be successfully carried out without the need for chemical substances, simply by following a healthy diet and a good weekly training plan.
On the other hand, the consumption of hormonal stimulants in the form of dietary supplements or plant extracts is permitted. Their doping risk is completely minimized and their use is therefore also permitted for top athletes participating in competitions. In Germany, there is a list of all accepted dietary supplements in this category, the Kölner List or Cologne List, whose information serves as a reference in the industry.
What is the recommended diet when practicing natural bodybuilding?
Whether you're running or bodybuilding, nutrition accounts for 70% of successful training. As you can imagine, diet, natural bodybuilding and routine are closely related. People who engage in this sport pay special attention to the following three factors:
1) An excess of calories in the bulking stage
In the muscle mass growth phase, increasing calorie intake is essential for bodybuilders, because muscles need energy to develop and gain strength. As a rule, bodybuilders are advised to consume an excess of 30 to 35 calories per kilogram of body weight. A calorie deficit would be counterproductive: the body needs energy for all vital processes and, if it does not obtain it through food, it will draw on existing reserves. Therefore, a possible consequence of reducing calorie intake would be weight loss and muscle mass loss.
Carbohydrates are essential, especially after training . Of course, it is best to use healthy ones, such as oats, whole grains and legumes.
2) Enough calories to gain muscle mass
New muscle cells are stimulated by proteins. Therefore, bodybuilders should consume 1.5 to 2 grams of protein per kilogram of body weight every day in order to gain muscle mass and strength.
Poultry, salmon, mackerel, eggs, cottage cheese, and fresh cheese are a few examples of high-quality protein sources. Protein from plant foods including beans, lentils, peas, chickpeas, broccoli, and soy products is also advantageous for vegetarians and people who adopt a balanced diet.
People who increase their protein intake should drink enough water , at least two liters a day. This is because the kidneys excrete excess protein, so the body needs sufficient fluid.
Our editorial tip: If you're short on time but want to quickly get a good dose of energy and protein, opt for supplements such as a protein shake . Mix the protein powder with water or (vegetable) milk, stir and you're done! Our Vanilla Whey Protein is ideal for any strength athlete who wants to supplement their training and build muscle in the best way possible: without steroids.
3) A varied and balanced diet
Proteins and carbohydrates alone do not build muscle. The body also needs fats, minerals and trace elements , which it receives through, for example, nuts, avocado, fish, local fruits and a good amount of vegetables. Therefore, a varied and balanced diet is necessary to be a natural bodybuilder (and any other type of athlete, of course).
In this case, a macronutrient breakdown with a ratio of 40-40-20 is recommended. That is, each day 40% of the diet should be made up of carbohydrates, another 40% of proteins and the remaining 20% of fats.
What does a natural bodybuilder's training consist of?
When we want to change our body, we must follow a well-structured training plan week after week. One of the keys to gaining muscle is training. However, contrary to what many people think, it is not necessary to lift impossible weights or exercise excessively to obtain good results and increase muscle, strength and body mass.
Among the most common mistakes in natural bodybuilding is training too hard, i.e. with too much weight, too many repetitions and too frequently. Too short recovery periods between training units can also slow down muscle growth.
Advanced natural bodybuilders usually follow a training split into 3 or 4 stages. In each training unit, a different muscle group is worked, to give the rest of the body time to regenerate. This way, people interested in gaining strength and body mass can go to the gym more often and progress faster without overloading the muscles and without running the risk of worsening performance.
To achieve better recovery, there are key elements, such as getting enough sleep and reducing overall stress. Our Recovery Aminos can also offer you great help, as they provide a good number of essential amino acids to revitalize muscles after training
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