Sit back and grab your favorite beverage, were about to lay out bodybuilding natural and effective in 4 steps. Maybe you're tired of all the new and different ways the "gurus" come up with to build muscle? Or even worse all the new and improved wonder powder potions the supplement companies push. Well get ready to learn how to build muscle in less time, without any drugs and without "bogus" supplements.

1. Workout Frequency
First workout at least three to four times per week. The idea is to overload your muscles with resistance (stress) which causes your muscles growing bigger so they can handle the load the next time. After exercising, let your body heal in other words rest. Rinse and repeat. Ideally you should work a muscle group once every 48-72 hours. Without proper frequency of training your body will not learn to adjust and your muscles will not grow.

2. Feed your Muscles
Focus on eating at least 5-7 meals/snacks a day. Well balanced meals with calories from carbohydrates, proteins and fats. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals and the remainder can be protein or meal replacement shakes.

3. Stretch
Always try to use your full range of motion and spend a little time stretching between sets. Stretching helps restore normal length to the tissue. During training, your muscles contract and shorten This can cause them weaken and be more prone to injuries.

4. Stick With Proven Nutrition
Choose supplements that have been around for longer than 3 years. This philosophy will serve you well and make your life much easier. If you follow this rule, you will see only a few of supplements make the grade. Here are some things you should consider: a high quality multi-vitamin, fish oil capsules, creatine and protein powder. These products in addition to the real food in your diet will cover your nutritional basis for health, strength and muscle growth.