How to Get Stronger & Gain Muscle Without Supplements

A person does not need to take supplements to gain strength and muscle. The best method for building muscle and strength is through weightlifting and a high protein diet. Make sure you work every body part because some muscles, such as the triceps and pectorals, work synergistically with one another. Stronger triceps will help you bench-press heavier weights. You also want your muscles to be in proportion to one another. Moreover, you will need to consume more calories because lifting weights tears down muscles, which need to be repaired through diet.

Things You'll Need

  • Barbells
  • Dumbbells
  • Combination flat/incline bench
  • High protein foods
  • Complex carbohydrates
  • Vegetables and fruits
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Instructions

    • 1

      Start a regular workout routine and lift four to six days a week. Work all body parts twice a week. Always work the larger muscles, such as the chest, back and legs, first during each workout. Work these muscles on separate days. Do six to 10 repetitions when doing power exercises, such as bench and incline presses for chest, bent over rows for back, and squats.

    • 2

      Eat five to six meals per day. In the morning, eat two or three egg whites with a large bowl of oatmeal or other hot cereal. Also, drink a glass of milk. Have a second meal a couple of hours before lunch. During this time, eat two foods--either a baked potato or yam and almonds or a can of tuna fish.

    • 3

      Eat a high protein food, such as one or two beef patties or two chicken breasts, bread or rice and one or two vegetables for lunch. Drink milk and eat a banana in the middle of the afternoon, a couple of hours before dinner.

    • 4

      At dinner, eat one protein food, such as two chicken breasts, two beef patties, steak or turkey. Also eat a yam, baked potato, two cooked vegetables, two raw vegetables and one or two fruits.

    • 5

      Have a snack a few hours before bedtime, such as a baked potato, cereal, almonds or a small piece of chicken. Drink milk with your last meal if you are not eating a protein food. Vary your diet but eat comparable meals every day until you gain the amount of muscle and strength you desire. Exceed your size and strength by continuing to eat high protein foods and more calories.