6 Key Exercises for Muscle Growth on a Natural Diet

muscle growth

How to Increase the Natural Muscle Growth


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Natural Muscle Growth is a process which doesn’t happen overnight.

It takes dedication, disciplined, hard work, right sets of exercises & proper diet to achieve it.

Today most of the people believe in doing high rep isolation exercises to build muscles.

They give emphasis to bodybuilding workout rather than a strength workout.

Bodybuilders who are already lifting weights for many years or are using performance-enhancing drugs can build muscles just by only doing isolation exercises.

Natural lifters need compound exercises to build muscle mass.

Everyone nowadays doesn’t understand the importance of compound exercises.

They just want a quick shortcut to building muscles like with the help of supplements or anabolic steroids, without even understanding their own natural limit through natural foods & workout routine.

Following are the list of major compound exercises which everyone must include in their routine to build lean muscle mass naturally:-





bench press


The bench press is one of the most important upper-body exercises.

It is very important to build the upper body strength for a number of reasons for overall body growth.

Always remember bench press is not just a chest exercise, but the fact is that your triceps, shoulders, back, and even your glutes are involved. 





  1.  Set your Feet.
  2. Position yourself under the bar.
  3. Arch your back.
  4. Set your grip.
  5. Brace & Unrack.
  6. Breathe in & Lower the back.
  7. Touch your rest.
  8. Push with Leg drive.







The barbell deadlift is one of the best exercises at any time.

Whether you want to build muscle, burn fat, increase athleticism, or focus purely on gaining strength, it’s the one movement every lifter must do.




  1. Your feet should be spaced hip-width apart with your grip just outside your legs.
  2. Use an overhand grip.
  3. Always keep your back straight from start to finish.
  4. Your shoulders should be back and down.
  5. The bar should remain in contact with your legs for the entire range of motion.
  6. Your hips and knees should move together to transfer the bar from the ground to an upper-thigh, locked position.




overhead press starting position

The Overhead Press exercise is a full body, compound movement.

In this exercise shoulders and arms press the weight over your head while your legs, lower back, and abs balance your posture & form.

This is one of the best exercises to build strong, muscular and healthy shoulders with bigger arms.



  1. Sit straight on a bench.
  2. Lift your chest tight.
  3. Press the bar near your shoulders.
  4. Move Forward.
  5. Push it above your shoulder blades with full force.
  6. Lock the position.
  7. Now slowly move the bar to the starting position.







back squats


The back squat is the single greatest mass-building exercise, and it is a full-body compound movement.

Do it with heavyweight, fewer reps & more sets for a proper muscle building.



  1. With a weight-loaded barbell resting on the back of your shoulders.
  2. Stand with your feet shoulder-width apart and grasp the bar with both hands.
  3. Tops of your thighs are just below the tops of your knees.
  4. Drive your heels down into the floor and extend your legs until you are standing upright again.
  5. Always keep your core tight and your back straight throughout the entire movement.





front squats


Front squats do not target the hamstrings and gluteus muscles as much as back squats do.

They do focus the training on all three heads of the quadriceps.

The torso remains more vertical, placing less stress on the lower back.





  1. Stand with a weighted barbell resting across the tops of your anterior deltoids, or you can also put on the front parts of your shoulders, in front of your neck.
  2. Point your elbows directly in front of you.
  3. Your feet should be shoulder-width apart, squat down until the tops of your thighs are just below the tops of your knees.
  4. Extend your legs and stand up, returning to the starting position.







It is one of the important compound exercises to gain size of your back.

It also works on your arms & lats too.



  • Load one side of a barbell with weight, place the other end of the bar on the floor and secure it in a corner of the gym.
  • Hold the bar with a close grip on a bend over position.
  • Keep your back arched and tight, your head in a neutral position and your knees slightly bent. This is the initial position.
  • Make your abs tight & pull the bar toward your chest, squeezing your shoulder blades together at the top.
  • Slowly lower the bar along the same path until you feel a good stretch in your back muscles and your arms are near full extension.




Therefore, the purpose of this blog post to prove all of you that it is possible to grow muscles naturally.

Without even relying on supplements or injecting any outside stuff into your body, anybody can build a quality lean body mass anytime.

These kinds of exercises also help to increase Growth Hormone which is very important for muscle growth.

More strength is more muscle, so try to build it.

The heavier you lift the weights, the bigger & stronger your muscles will grow.

Your muscles increase in size so they can lift heavier weights.

This is why strength is size – lift heavy weights and you’ll gain muscle Mass Naturally.




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