Added by on August 26, 2017

How to increase muscle mass without suplements : http://bit.ly/2u4HQDV

How to Build Muscle Without Supplements
Lift weights to target specific muscle groups.
Lift weights. The process of increasing muscle size is called hypertrophy, and you need to lift just a moderate amount of weight to build muscle. Use between 65 percent to 85 percent of your one-repetition maximum, and perform six to 12 repetitions

Step 2

How to Build Muscle Without Supplements
Eat plenty of protein.
Eat plenty of protein. If you are lifting weights heavily, you’ll likely need more than 200 g of protein a day.

Step 3

How to Build Muscle Without Supplements
Consume plenty of fat and carbohydrates.
Consume plenty of fat and carbohydrates. The body uses these two nutrients as its primary sources of energy. If you do not consume enough of these nutrients, your body will begin to use its protein stores as a source of energy

Step 4

How to Build Muscle Without Supplements
Eat a high-carbohydrate, high-protein snack both before and after working out.
Eat a high-carbohydrate, high-protein snack both before and after working out.

Step 5

How to Build Muscle Without Supplements
Continue to place stress on your muscles by progressively increasing weight over time.
Continue to place stress on your muscles by progressively increasing weight over time. Increase the weight you lift by five to 10 percent when you can successfully perform two additional repetitions beyond your target number for two sets in a row.

Step 6

How to Build Muscle Without Supplements
Rest. Photo Credit ULTRA F/Photodisc/Getty Images
Rest your body. The body gains new muscular adaptations through a principle called the “general adaptation syndrome

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