How to build muscle naturally.

How to build muscle naturally? More strength is more muscle. The heavier the weights you lift, the stronger your body becomes and the bigger your muscles grow. Your muscles increase in size so they can lift heavier weights. This is why strength is size lift heavy weight and you will gain muscle mass naturally. 

To gain muscle in the first place, you have to put your body under stress. Training itself is not generally healthy for you. You are losing precious body fluids in the gym, you are emptying your energy resources and you create micro tears in your muscle. Only if your body feels uncomfortable, you build muscle in the first place.

  
Most people try to build muscle by doing high rep isolation exercises until pumped and sore. But this rarely works because you can't lift heavy enough to trigger muscle growth. Only lifters who are already strong or use drugs can build muscle by doing mostly isolation exercises like curls and flies. 

How to build muscle?

1. Get stronger

2. Add weight 

3. Set a goal

4. Use barbells

5. Focus on progression

6. Eat more of the good stuff 

7. Recover

8. Eat protein

9. Switch up your routine

10. Be consistent 

Rate of muscle gain

Most guys can gain 0.25kg/0.5lb of lean muscle per week when they start lifting. That's about 1kg/2lb of muscle per month or 12kg/24lb in a year. This assumes you do an effective training program like StrongLifts 5*5, eat well and are consistent. Muscle gains slow down after the first year.

Effective Training	Weekly Muscle Gain	Monthly Muscle Gain	Yearly Muscle Gain
1 year	0.25kg / 0.5lb	1kg / 2lb	12kg / 24lb
2 years	0.12kg / 0.25lb	0.5kg / 1lb	6kg / 12lb
3 years	too small to track	0.25kg / 0.5lb	3kg / 6lb

You will be like this one day.

I hope you guys got some knowledge about how to build muscle. And if you know anything related to grow health or is there any improvement in your health please comment.