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Modify the diet you take to include healthier foods, salty/ pre-packed foods, little or no sugary foods. Take five small meals in a day. You can also eat 300 calorie snacks and 500 calorie meals. Vegetables, whole grain foods and fruits should constitute 2/3 of your daily food intake. The remaining 1/3 should constitute lean meat; chicken, turkey and fish. The proteins in the lean meat together with the vegetables are important components in muscle building process. Follow below highlighted training manual on how to gain muscle quickly without supplements.

How to gain muscle quickly without supplements training regimen
(source: http://www.howtobuildmusclefastr.org)

Start your weight training program by focusing on calf raises, bench presses and crunches on day one. You can start with a set of between 10 and 20 repetitions on bench press, using a heavier that you can feel muscle failure at only 12 reps. Next, get a sturdy ledge or step to do 12-15 calf raises a leg at a time. Thereafter, complete 20-30 crunches in a slow and controlled motion.

Focus on reverse flies, squats and bicep curls on day two. Get adequate space for the squats preferably an empty wall. Your feet should be shoulder width apart to enable you to complete 12 squats better. If the exercise becomes easier you can hold weights when doing the squats. Next, lie on the exercise ball – your chest on it- and weights in your hands, do 12 reverse flies while at that position. Finally, use two dumb bells to do alternating bicep curls – 10 to 12 repetitions per arm.

On day 3 do triceps extension and dead-lifts. Start with dead-lifts using a straight bar and a comfortable weight, do 10 – 12 repetitions per set. Next, do the triceps workout. There are many triceps exercises you can choose from including dips, triceps pull-downs and triceps extension. Your aim should be 10 – 12 repetitions.

On the fourth day, focus on abs, shoulders and traps. This is your final workout of the week. Use the dumb bells when doing shoulder presses doing 10 – 12 repetitions per set. Do 20 – 30 crunches with your back lying on the exercise ball. In the final exercise of the day, use dumb bells or straight bar depending on which is more comfortable to do shoulder shrugs – 12 reps per set.

Additional tips

Eat healthy food diet always – lean meat, vegetables and more fruits.

Always complete the resistance training workout – 4 consecutive days. Rest for a minute between every exercise and two minutes after completing a cycle of your day’s exercises.

Each exercise should consist of 3 to 4 sets. You can increase the weight but not the number of repetitions every week by 5% to maintain muscle gain over long-term period.

Before beginning this resistance training program consult with your doctor. Consequently, don’t lift more weight than you are able to handle.