Natural Ways to Gain Muscle: Saying No to Supplements

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When it comes to gaining muscle, it is a known fact that the majority of people want to do it quickly and with the minimum amount of time required. Unfortunately, this turns people to supplements and steroids to aid with gaining muscles.

In the modern day that we live in, it’s hard to make time for the gym after working a full-time job, taking care of the family, and completing other commitments. However, if you’re looking for natural ways to gain muscle, you need to ditch those steroids and supplements and learn more about Visual Impact Fitness.

Unnatural and Natural Muscle Gain

Before breaking everything down into specific natural ways to gain muscle, it’s imperative that you understand the differences between using unnatural and natural methods to build your muscle. First, let’s take a look at unnatural ways to bulk up.

Many people are interested in having their body look leaner and more defined; especially if they’re overweight or very skinny. When you run into a situation like this, and you’re uneducated on the matter, it’s likely that you’re going to turn to supplements or steroids to help with building your muscles quickly.

Unnatural and Natural Muscle Gain

Using steroids is the most unnatural and most harmful aid in muscle gain. It might help with speeding up the growth and performance level that you have, but the side effects that come with it are far from worth it. Not only can steroid use create issues with your internal organs, such as kidney failure and heart problems, but it can also cause aggressive and violent behavior, insomnia, impotence in men, increased hair growth in women, mood swings, and a massive list of other side effects.

Supplements, while nowhere near as detrimental as steroids, are also considered unnatural in the world of working out. While there are plenty of powdered, plant-based supplements that can help boost your energy, when following an all-natural regimen like the one from Visual Impact Fitness, you won’t need to turn to any supplements to help with boosting energy, creatine, or protein levels.

Building Muscles Naturally

No matter your age, there isn’t that much of a difference with how you gain muscle; there’s only really a difference with how quickly you lose muscle mass. The older you get; the more muscle mass you are going to lose on an annual basis. That’s just one of the reasons that you need to keep up with strength training.

However, building muscle over the age of 40 isn’t impossible if you can be consistent with your workouts.

Moreover, it’s also important to keep in mind that lack of activity is an ample reason as to why you lose muscle mass. Here are some ways you can gain muscle naturally:

Weight Train Three Times a Week Minimum

Weight training builds more muscle than cardio—that’s a fact. It’s suggested that you train your muscles at least three times a week to strengthen and grow them in size. Moderate reps between six and 12 are where the most muscle hypertrophy occurs.

In addition, taking anywhere from 90 seconds to two minutes of rest between reps aids with recovery too. Rest helps with maximizing strength and mechanical tension.

Rest More

Recovering from your weightlifting sessions is critical if you want to build your muscles naturally. After all, your muscles want to repair and grow, not get annihilated. The harder your weightlifting sessions go, the more rest and recovery time you need.

Try two days of lifting weights, and then take a day off. If you feel the need to work out, you can do light cardio for a maximum of 90 minutes.

Eat Protein

Eat Protein

This is where supplements come in again. Many people choose protein powder as a way to get their protein in before and after their workouts. However, because a person only needs one gram of protein per pound of body weight, protein powders can be too much and unnecessary.

Protein bars, yogurt, chicken, and other healthy foods are all various sources of protein.

Tend to Injuries

Paying attention to the signs that your body is giving you is essential when lifting weights. Using harmful steroids does enhance recovery, but you need to be aware when gaining muscles naturally. If your knees begin to grow sore, for example, you need to alternate your lifting zone or rest accordingly.

Warm Up and Stretch

Warming up and stretching out your muscles before you start weightlifting is essential because it can help prevent injuries and allow you to get the most from your workout. What many might not know, is stretching after your weightlifting session can be just as helpful too.

Eat Properly

Muscle weighs more than fat, and in order to build muscle, your body needs to consume regular food to turn into energy and to metabolize. That doesn’t mean you can eat whatever you want, though. It’s best to stick with calorie-dense food and eat five to six healthy meals a day that is spaced two or three hours apart.


Whatever kind of workout you’re taking on, sleeping on a strict schedule every single day is imperative. To have the energy that you need, your body and your brain need to be alert and adequately rested.


When you are using natural ways to gain muscle, you need to remember that it takes time. As the saying goes, “slow and steady wins the race.” Your health is more important than packing on muscle quickly, and you need to consider that.

This is the reason why building your muscle through natural methods is the best way to bulk up. It’s going to take time, but if you need help getting through the natural processes and learning more, visit Visual Impact Fitness. You can learn about utilizing some of the best, natural ways to build your muscle there.