How To Build More Muscle Naturally

In this post, I’m going to show you how to build more muscle, naturally. And these are things you can start doing today!

When I say ‘naturally’ I mean without using any drugs, prohormones, steroids, or anything that’s unnatural. Yes, those things can help you gain muscle faster, but remember…easy come easy go!

Here’s what you’ll learn:

  • How to make muscle gains and KEEP YOUR GAINS (the shortcuts I mentioned will do the opposite)
  • Why the unnatural way doesn’t work long-term
  • Types of exercises for boosting muscle gains AND testosterone
  • Foods you need to gain lean muscle (without getting fat!)
  • Natural supplements to take (I will also tell you what NOT to take so that you don’t waste your money)
  • Why boosting testosterone is crucial to gaining muscle
  • What you can do TODAY to start building lasting muscle naturally

How To Keep Your Gains

how to build more muscle naturally and keep your gains

Have you ever taken a supplement or tried ‘something else’ to gain more muscle only to lose all of your gains as soon as you stop taking it?

Or have you been pursuing natural bodybuilding and weight training but are frustrated with your lack of progress?

There’s an art to building muscle and keeping your gains. Fortunately, it’s not that complicated. I’m going to simplify all of this for you in the strategies you can use below.

But first, let’s understand why people will make gains only to lose much of that muscle mass.

Why You Lose Most of Your Gains

If you’re taking unnatural substances (such as synthetic testosterone/steroids or prohormones), you’ll definitely make substantial gains, and fast. Of course, this isn’t automatic; you need to be training hard and eating right for it to work.

The problem with going this route is once you come off of whatever unnatural substance you’re taking, you can potentially lose most, if not all of the muscle you gained on your cycle.

Why? Because your muscle growth was dependent on those substances. It wasn’t natural. So once you stop, your muscles can literally shrink.

Truth Seeker from says, and I quote:

If you could support your steroid gains by just training more and eating better, you wouldn’t have to take steroid in the first place.

From Truth Seeker on

This is why I say the unnatural way doesn’t work, at least not long-term.

If you’re all-natural you may not lose your gains, but you may indeed struggle to get the next level of muscle growth.

The good news is this is an easy problem to solve. Chances are you’re just missing one or more key elements to help you build more muscle (which we’ll dig into below!).

The tips you’re about to read apply to everyone. It doesn’t matter if you’ve lost all of your gains after a cycle (or whatever), or if you’re a natural weightlifter that can’t seem to make progress in the gym.

Do Exercises That Boost Muscle AND Testosterone

exercises that boost muscle and testosterone

The first step is working out. But we need to take it a step further because it takes more than just showing up to the gym.

Did you know there are specific exercises you can do to boost both muscle gains and your testosterone levels?

The types of exercises that work best are compound exercises. These are also referred to as multi-joint movements.

What this means is compound exercises recruit more muscles (and more muscle fibers). But why does this work for building muscle and boosting testosterone?

To optimize your hormones, you need to exert maximum force. And that’s exactly what these compound exercises force you to do.

Here are 3 exercises you can do to boost muscle gains and testosterone:

  • Squats
  • Deadlifts
  • Overhead Press

This almost looks like the exercises you see in a powerlifting regimen. But there are other exercises you need to incorporate as well to build muscle and increase testosterone.

**You can learn about my top 10 test boosting exercises in this post, and I also give you a workout plan so you can use them: 10 Exercises You Need To Boost Testosterone Naturally

Foods That Build Muscle (and Boost Testosterone)

foods that build muscle naturally

Regardless of what supplements you’re taking (or not taking), and how much you’re working out, if you’re not building muscle I can almost guarantee the problem lies in your nutrition plan.

So I want you to stop right now, take out a notepad and pen, and write all the meals you had yesterday and so far today. This will be your moment of truth.

As you finish writing down your meals it may already be evident that 1 of 2 things are happening:

  1. You’re not eating enough
  2. You’re not eating enough of the right types of foods

Now, don’t go looking for some magical trendy diet plan. All you really need to do it eat enough of the right types of foods.

Here are a few examples of foods that will help you naturally pack on muscle mass, and these will also help balance your hormones (I’ll tell you why below).

Foods for Gaining Muscle

  • Whole eggs – Eat the WHOLE egg, NOT just the egg whites! It’s absolutely ridiculous that some people throw away the most muscle building and nutritious part of the egg…fools! Yes, you get protein from the egg whites but the yolks are loaded with healthy fats and a full amino acid profile. Eggs are probably the #1 best muscle building and testosterone boosting food!
  • Beef – Beef has a substantial amount of muscle-building protein and vitamins. And having moderate amounts of saturated fats helps increase testosterone.
  • Green vegetables – You probably assumed veggies would be on this list, but do you know why? Green vegetables such as spinach, kale, and broccoli not only have essential vitamins but they also carry antioxidants. And per, certain veggies help increase blood flow, boost your immune system, and have muscle and strength building properties.
  • Dark Berries – Blueberries, raspberries, and blackberries will give you an immense amount of antioxidants and help strengthen your immune system. This is crucial for building muscle. Dark berries are awesome in your protein shakes and oatmeal.

*For more foods that build muscle and boost testosterone, check out my post 7 Foods That Raise Testosterone and Lower Estrogen

Natural Muscle Building Supplements

When you read the title on how to build more muscle naturally, you may have not expected to see supplements. The truth is natural supplements should be a key source in our daily regimen, and here’s why…

No matter how healthy you eat, there’s a good chance you’re not getting enough of a few specific vitamins and minerals you need. And when you’re working out hard to build muscle, you need more vitamins and micronutrients that the average person.

For example, an article on explains how many don’t get enough vitamin D because they are not exposed to sunlight every day. It goes on to say that taking multivitamins will provide that assurance that you’re getting your daily recommended dosage.

And since you’re working out and training hard, you especially need to make sure you get certain nutrients.

Because this is where you’re different from most people. Most people sit for the majority of the day, and/or then they come home and vedge out on the couch watching Netflix.

But you? You’re in the gym lifting weights 3-4 times (or more) each week. You’re also doing some sort of cardio and staying active. And you’re conscious of what you eat.

Essential Vitamins and Minerals for Building Muscle

building muscle naturally with vitamins and natural supplements

There are two ways you can tackle it. And I suggest you choose one and stick with it. Because if you truly want to gain more muscle naturally then you need to make sure you’re giving your body and muscles what they need to recover and grow.

You can do one or the other…

  1. Take a multivitamin
  2. Take individual vitamins or supplements

Well, you could also do both of those, but you’re probably be wasting money and peeing out the extra.

If you go with a multivitamin, make sure you go with a reputable brand. Here are two I recommend, and both cater to bodybuilders, powerlifters, and weight lifting enthusiasts.

*Also, each product is linked to my review on another website (it will open a new browser so you don’t lose this page).

If you go with the second option, here are 3 micronutrients you should start with:

  1. Zinc
  2. Magnesium
  3. Vitamin D

Consider Taking a Natural Testosterone Booster for Muscle Gains

Another option is taking a natural test booster. Now you may be thinking ‘Hold on, this is supposed to be a post about building muscle naturally!’

Don’t worry. It is. I’m not going to recommend that you take something unnatural.

Do you know what natural testosterone boosters are? They’re just a formula that contains a blend of micronutrients that are essential to helping you pack on muscle and elevate testosterone.

That’s it. Nothing weird or illegal, and you can pronounce all the ingredients (this is one way to measure natural supplements…if they contain ingredients you can’t pronounce or look like they need a scientist to decode them, then it’s probably not natural).

Most natural test boosters will contain ingredients like…

  • Vitamin D
  • Zinc
  • Magnesium
  • Fenugreek
  • DAA (D-aspartic acid)

**If you want to learn more about my recommended natural test booster, then click here.

Why Testosterone Is Important for Building Muscle

The reason testosterone is crucial to building muscle is that it promotes protein synthesis and helps your muscles recover faster from workouts. This increases the rate of muscle growth.

Without testosterone, you can’t build muscle. It’s that simple. And there are also health risks associated with low testosterone. So you certainly want to do all you can to keep those levels up.

Don’t over complicate it! Just follow the simple steps in this post…

  • lifting weights and doing the right types of exercises
  • eating the types of foods that promote muscle growth
  • take your vitamins to make sure you’re getting the supplements you need for muscle recovery and growth
  • focus on boosting testosterone

I hope you enjoyed this post and got a lot out of it! Feel free to leave a comment below if you have any questions.


Jason has been consistently weight training since his mid-teens (started back in the early 90's) and has helped countless others reach their fitness goals. At Top Testosterone Booster, his desire is to help you educate yourself with tips and the right supplements that can boost your performance.

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