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Message: <blockquote data-quote="Mbaker" data-source="post: 2019452" data-attributes="member: 256617">Good morning [USER=497882]@Caeseji[/USER] building muscle naturally is about setting the foundation for your body to react to the stimulus the training elicits.  I am guessing that you are looking for improvements in blood glucose control, functional use and perhaps aesthetics.  The foundations are the right type of exercise and method of training with progressive overload, consistency, eating wholefood protein sources such as red meat and or oily fish, good hydration and quality sleep.There is no requirement for pre-post meal anything, your glycogen stores will fill naturally.  Traditional body building methods are not required at high end amateur levels.  No requirement for whey or similar, just real food.Different regimes can be employed, but I would stick with all over body workouts as opposed to legs day etc.  80-90% of what you would like to achieve can be done with the power lifting moves with some others thrown in so, this is what I do:<ul> <li data-xf-list-type="ul">Barbell Deadlift</li> <li data-xf-list-type="ul">Barbell Squat</li> <li data-xf-list-type="ul">Bench Press</li> <li data-xf-list-type="ul">Lateral Pulldown</li> <li data-xf-list-type="ul">Seated row</li> <li data-xf-list-type="ul">Barbell Press (just started)</li> <li data-xf-list-type="ul">Landmines (several different ways, YouTube these)</li> <li data-xf-list-type="ul">Dumbbell Bicep curls (more for vanity, but I never waste these now in isolation, I do a squat, to stand, bicep curl, to should press, repeat</li> </ul>If I had to choose only 2, these would be the top 2.  I focus on a tight core, shoulders and buttocks, whilst breathing correctly (not as easy as it sounds but this is key), the mentality of the exercise - i.e. never taking any rep for granted, correct posture and dedication, this will help avoid injuries, especially as the weights go up.  I would advise not to do "bro" reps I.e. the heavier the better often with bad form, I would focus on building muscle memory, grip and ligament strength.  Without the latter 2 lifting heavier will not be possible and injury is likely (been there with strength in the muscle but not enough adaptation of the connecting tissue).  I mix up the sets so 5 x 5, 3 x 10.  For warm up I do 10 minutes on the stair climber (for me burns double walking on a treadmill for the same time), and time permitting a sauna.If I were training 3 times a week, I would go heavier over time closer to exhaustion, if I were training almost everyday I would go about 80% of maximum and heavier over a much longer time period to prevent over taxing / cortisol build-up.  I get my music right to get the mentality (works well for me from my previous martial arts background).Once you have got to a stage where say the deadlift is twice bodyweight for 3 reps, it will be tempting to keep going further.  I would advise to have a word with yourself a re-evaluate your goals; I am at this stage so I am just increasing reps and trying to maintain grip strength.  I have a more to add but this is getting long.The results for me have been muscle mass increase, tone, increased strength and with 3 days of fasting and additional cardio a 6 pack.  Blood glucose is amazing 3.8 / 3.9 fbg at will.  I tend to eat LCHP, but am still working on this.  I have found I can only do 1.5 days of fasting before loosing muscle.</blockquote>

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