If you have a naturally thin physique more suited to endurance running than weight lifting, you can feel discouraged when you see little muscle bulk even after putting in months of hard work at the gym. With a change in your dietary intake, routine, and supplements, however, you can still make some gains. Here are some things you can do to help your body increase muscle mass more effectively.
1. Use a legal steroid supplement.
Steroids are often cast in a negative light for lifters, but when used legally and safely, they actually help you get the results you need. There are different types of supplements, but one of the best ones for naturally lean lifters is methandrostenolone. This compound helps you to retain nitrogen in your muscle tissue, increasing your body's protein synthesis levels. With more proteins available for muscles to utilize when healing from a heavy lifting session, the muscles recovery very quickly from the micro-tears made during a lifting session. The result is increased muscle mass in a relatively short period of time. Methandrostenolone is only available with a prescription in the US, so talk to your doctor if you're interested in using this drug.
Other supplements increase testosterone, which helps in cutting cycles, and others still increase your red blood cell count, which increases available oxygen needed for muscle recovery. If you have questions about using these supplements safely, be sure to talk to an exercise therapist. For more information on legal steroids, contact a company like SDI Labs.
2. Eat more, and eat better.
People hoping to put on lean muscle mass often feel the need to cut back on calories because they don't want to gain fat. However, muscle building takes calories, and if you've been holding back on your food intake, now's the time to really start eating. But this doesn't mean that you can eat like a fifteen-year-old boy at a lunch buffet. Try to:
- Cut back on fat-building foods like candy, soda, baked goods, and fries. Eating quality calories is what will help get your body into condition to build muscle mass.
- Eat plenty of complex carbs in the form of sweet potatoes, oatmeal, and other whole grains. It's especially important to eat carbs before you go to lift -- you need the fuel to lift heavier weight. Lifting heavier will increase your mass.
- Eat small meals frequently. More muscle mass means you'll be burning more fuel even at rest. You don't want your body to start using muscles for energy. To stay ahead of your ramped-up metabolic needs, eat five or six small meals a day.
Eating plenty of protein is a given, but take care not to eat too much. Protein is a "use it or lose it" nutrient. Your body uses what it needs to build muscle, and then excretes the rest, Consist levels of high-protein excretion can be taxing for your kidneys, and those are important. Remember foods like beans, lentil, yogurt, and seeds are all great sources of protein, so you aren't limited to eating meat.
3. Instead of just increasing weight, use a progressive load plan when lifting.
Many body-bulking programs focus on low reps with heavy weights, which is normally effective for bulking up. However, those with naturally thin and enduring muscles can do more than simply add more weights to the bar. Instead, try a progressive lifting plan that gradually increases both reps and weight.
Begin by setting a rep range. At the low end of the range, you might have 8 reps. At the high end, you might have 14. Choose the heaviest weight you can safely manage to achieve the low range number. At your next workout, increase the rep by one, using the same weight. Each subsequent workout, add a rep until you get to the high end of your range. Then, begin again at the bottom, but with a heavier weight. This way, you are using your natural muscular endurance to build on itself. You'll see great gains in muscle definition using this style of careful workout planning.