You hear a lot of people talking about taking supplements in order to gain muscle mass. These same individuals are the ones who usually are complaining about having to take multiple pills and powders throughout the day at certain times and how expensive they all are. It doesn't have to be this complicated.

Taking the right supplements can really help put on muscle mass but if you don’t want to be one of those people complaining about the price, or you are not into taking mass amounts of pills and powders in a month, there are many ways to build muscle without supplements.

If you want to take a supplement free approach to building muscle then you will need to focus on your nutrition plan, training program, and sleep patterns. You need to be prepared to take these three things seriously. If you let one element of your program slip, you will be much less likely to reach your muscle building goals. Then it will be back to spending money on supplements.

Training like a Pro

When you are in the gym, every workout has to be all out! No slacking off. Each training session is important. You need to have a mindset like a pro.

If you are unsure of what you should be doing, find a personal trainer. There's no point in wasting time. Some outside advice and support from a personal trainer can really take your workouts to the next level every time you train.

You cannot let your body adapt to your workouts. When your body adapts this slows the growth response. Think about it this way; if you always bench press 100 lbs for 10 reps per 3 sets every workout, your body will adapt to this weight and number of reps. Staying on this kind of routine will stall your muscle growth because you are no longer straining the muscular system. If the muscles are not put under a larger amount of stress, they simply have no reason to grow.

Eat like a Pro

Eating is now crucial to your achievements. If you do not stick to a nutrition plan design for muscle building you will not build as much muscle as you could possibly build. You should be consuming more calories to fuel your new muscle cells and your old. Your calories should be primarily from quality proteins and clean carbohydrates.

To ensure you get enough protein in your diet you should take in 1.5 grams of protein per 1 lb of lean body mass.  This equation looks like this:  1.5g protein x 1lb lean mass = (x)g of protein needed. Your protein should come from lean sources like fish, lean beef, lean turkey or chicken.

When choosing your carbohydrates, stick to whole grains, vegetables and fruits. Whole grains are going to be your best source of energy. Your body will use this fuel during your grueling workouts. Vegetables and fruits are going to help give you essential nutrients to support your body’s functions.

Sleep like a Baby

That’s right, sleep like a baby. Your muscle tissue does not grow and repair magically while you are tearing it down in the gym. You body recovers and grows when you are sleeping. You should be getting at least 6 to 8 hours of sleep a night. Some people even believe you should get a mid day nap if building muscle is what you want. When you sleep your body has the chance to focus on repairing tissues because it does not need to use a lot of energy to keep you moving, standing upright and digesting food.

With these three components, you should be able to build muscle without using supplements.  Some may think your crazy, but those same people are the ones complaining about the supplements they use.