5 Killer Ways To Gain Muscle Naturally

exhausted bodybuilder laying on the floor

Muscles are an important aspect of everyone's body. They allow you to have the strength and energy to handle activities throughout the day. But there is one common misconception. Beginners tend to believe that they only have to workout to achieve the muscles they desire.

bodybuilder preparing food on the table

Remember, there are more things you need to consider if you want to grow muscles. While strength training counts, you won't receive any results without a proper diet. Understanding how to diet helps you keep your muscles fed with calories so they can grow faster. Add this onto your daily strength training, and you’ll receive the results that you desire.

In this article, we'll discuss five proven techniques used to help your body grow. We want to help you create a plan that's tailored to getting the most out of your workouts and diets. By the end of this article, you'll have the confidence to start your body transformation journey.

These are the steps you should follow if you want to gain muscle:

  • Understand Your Caloric Surplus
  • Plan Your Diet
  • ​Optimize Your Diet
  • ​Use Whey Protein as a Supplement
  • Strength Training

Understand Your Caloric Surplus

Hard gainers have a complicated time gaining muscles because of the food they eat. Accept the fact that you're not eating enough to help your body grow. No matter how much you're eating, you're not gaining weight. That's why understanding your caloric surplus is essential if you want your muscles to gain mass.

To find your caloric surplus, use a calorie calculator to know how many calories you need to grow naturally. As a rule of thumb, add 300-500 extra calories to your daily average caloric intake. This ensures that you'll have the right amount of calories needed to experience gains.

500 calories in different foods

For example, let's say that you need 2,361 calories a day to maintain your weight. Adding 500 to that totals it up to 2,861 calories. Eating this much will ensure that you'll gain at least one pound a week. Understanding your caloric surplus helps you determine how much you need to eat to grow.

Also, understand that everyone is not built the same. 500 extra calories might cause unexpected weight gain for some. We suggest experimenting with your caloric surplus to see which amount works best for you.

Plan Your Diet

Having a clear and concise diet plan is one of the key ways into growing muscle. You'll need to eat a balanced diet of proteins, carbs, and fats to pack on mass effectively. That being said, you'll want to follow the 40-40-20 diet to ensure that you are eating and gaining in a healthy manner.

The 40-40-20 diet consists of:

  • 40% - Proteins
  • 40% - Carbohydrates
  • 20% - Unsaturated Fats

When planning your diet, keep the 40-40-20 formula in mind. The proteins help your body recover and gain muscle after strength training. Carbs help assist those proteins by placing them into the desired cells needed for growth. Fats prevents the muscles from breaking down and produces hormones to keep them growing.

40-30-30 Diet Plan pie chart

Here are some foods that promote muscle growth:

  • Eggs
  • Cottage Cheese
  • ​Fish
  • Oatmeal​
  • Fruits & Vegetables (grapes, legumes, spinach)

We suggest adding these foods into your diet if you want to see results. Having the right nutrition helps the body grow before and after an intensive workout. If you continue reading, we'll explain the next step on how to plan your day so that you can gain the most out of your diet.

Optimize Your Diet

After understanding what a proper diet consists of, you need to learn how to optimize it. People who receive results often optimize their diet to fit into their daily schedule. We'll show you how to do exactly that.

To optimize your diet, take in consideration how many meals you'll need to eat daily. For instance, hard gainers should eat at least 4-6 meals a day. However, cut back your meal usage to 2-3 meals if you are an endomorph planning to lose weight. Increasing the frequency of meals ensures that you'll increase your caloric intake. Thus, ensuring that you'll gain muscles naturally.

Calorically Accurate Meals on a Table

Replace anything containing unnecessary fats if you want to get the most out of your diet. Too much of it ruins your body composure, making it harder for you to achieve the muscles you want. Avoid junk food, saturated fats, and foods high in sugar to get the most out of your diet.

Use Whey Protein As A Supplement

Supplement usage is one big myth that's popular amongst the bodybuilding industry. Most of them consist of nutrients that aren't beneficial to the growth of your body. That's why it's important to understand that supplements should be treated as an addition to your diet.

Whey Protein is excellent for muscle building

Try using whey protein powder supplements if you intend on using them. Whey protein supplements contain peptides (proteins) that increase the blood flow to your muscles. Since they digest faster, whey protein increases the chances of your muscles growing faster.

We can't explain this enough: Use supplements AFTER you've created your diet. This ensures that they'll work with the food to assist your muscle growth. Mainly, whey protein is best used after your meals and will help your body during its resting period.

Strength Training

So you’ve already set out your diet. But there is one last thing that you’re missing out of. Strength training is another important element in promoting muscle growth. Frequent exercise helps your body stay in shape and keep your muscles at constant work.

Think of your muscles as an engine. They need energy and regular activity for them to work properly. Exercise helps, by placing the right amount of stress on your muscles; helping them grow at a natural rate.

Add compound exercises such as deadlifts, squats and bench presses. These exercises work out all muscles in your body, giving you the most return on your workouts. Overall, you’ll need to do compound exercises 3-4 times a week to see results.

bodybuilder doing barbell overhead press


You need to stay active to see a difference in your muscles. Getting the right amount of nutrition, and frequent exercise are the two most important things you'll need. Ultimately, having a good schedule and a plan ensures that your muscles will grow at a natural and healthy rate.

To proceed, you'll want to make an active effort in growing your body. Each day should consist of intense strength training exercises followed by healthy eating. Make sure to proactively plan your meals and workouts to grow your muscles naturally.

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