5 Ways To Build Muscle and Get Jacked Naturally Without Steroids

hypertrophy muscle building tanner shuck Apr 22, 2024

To be clear I have no problems with people who do steroids. It's a personal choice and I'll never tell anyone how to live their life.

The problem I have is that there are millions of kids and younger lifters that think they must do steroids to make gains and get jacked, and that's just not true.

I'm a lifetime natural lifter and do you have to work harder when you're natty? Yeah, but is it more rewarding?


In most circumstances steroids are a shortcut.

They are cheating.

If you're taking drugs and your hormones are enhanced, you're playing by completely different rules and you can get away without working hard and being undisciplined.

But what happens when you get off steroids?

You lose most, if not all your unnatural gains, and you'll gain all the body fat back you lost because of your diet and lack of discipline.

The sad reality is that long-term steroid abuse often results in an early death.

It's a well-known fact that steroid abusers tend to develop cardiovascular disease and die of heart failure. Guys like John Meadows, Sean Rhoden, Cedric McMillan, Dallas McCarver and George Peterson, just to name a few.

If the risk of an early death doesn't deter you from using steroids, what about the side effects
such as your nuts shriveling up like raisins, getting man boobs. getting severe acne, or the mood swings and depression that's sure to come when you cycle off.

You would be amazed what you can do naturally if you dial in and optimize everything for years like I've done.

With that being said, here's my top five natural ways to stay as jacked as possible 24 / 7 / 365. 


Optimizing sleep is easily the best and most important factor in getting jacked.

Magic happens in your body when you're asleep. Your body releases testosterone growth hormone and repairs itself and recovers from training.

If you're not optimizing your sleep, you're 100% leaving gains on the table.

Here's how I optimize my sleep. 

- Cool dark room with the temperature set at 68 degrees Fahrenheit or 20 degrees Celsius.
- Blackout curtains, make sure you're sleeping in a pitch black room or try to make it as dark as
- Use a sound machine or earplugs to eliminate any outside noise.
- Have sex or jerk off, it's a well-known fact men fall asleep more easily after busting a nut.


But I would say my number one sleep hack is pissing in a bucket.

Yes, you heard that right.

If you have the unfortunate luck to have an old man's bladder like me, and have to wake up two or three times a night to take a piss, this can really affect your sleep.

I piss in the bucket every night just so I can easily sit up, take a piss, then fall right back asleep.

I know you might think I'm crazy, but I discovered this sleep hack after breaking my ankle deadlifting 600 pounds, and after I had surgery I was obviously unable to walk without crutches so said screw it, I'll just piss in a bucket.

It improved my sleep quality so much that I just decided to do it all the time, and as crazy as this sounds, it's been one of the best decisions I ever made. It definitely beats waking up two or three times a night to go to the toilet and then struggling to fall back asleep.


Now the second natty hack to get as jacked as possible is to eat more high quality calories. While I've always been an advocate of eating high quality animal-based foods, even I struggle to eat enough.

My solution... drink meat shakes!

Yes you heard that right. Drink meat shakes.

What's a meat shake? Add (cooked) meat, add chicken, add water, blend.

Then drink it.

Now let's get one thing straight. I'm not telling you that you have to drink meat shakes, I'm just sharing this because I've found this to be an incredibly effective and efficient way to consume more high quality food.

I eat mainly for purpose and rarely for pleasure, mainly because I just want to be a strong, jacked and fit as possible. That's what I care most about, and let me tell you, when you have to consume as much lean meat as frequently as I do, you start to hate it and end up skipping meals.

10 seconds of drinking beats 10 minutes of chewing, any day.

But seriously, the meat shake can be a great strategy for those willing to try it.

Only have a few minutes to get a meal down? Have a meat shake.

Bulking but can't stomach more food? Have a meat shake.

Feeling bloated or have digestive issues? Have a meat shake.

Have a dairy or whey intolerance but still want a great post-workout drink? Have a meat shake.

Just try it!


Creatine is the king of supplements it's also the most studied supplement ever and has been proven a thousand times over that it works.

now it's not going to turn you into a muscle building and fat burning machine like anabolic steroids are, but it can legitimately boost your strength and performance by 5 to 10% percent.

Now what kind of creatine should you take? Just take the most basic, most affordable and most effective kind - creatine monohydrate. 

how much creatine should you take the general recommended dose is three to five grams per day depending on your size and weight

according to a study done by the international Society of Sports Nutrition larger athletes engaged in intense training may need to consume 5-10 grams per day of creatine to maintain optimal or capacity whole body
creatinge stores in clinical populations may need to consume 10 to 30 grams per day throughout their lifespan to offset creatine synthesis deficiencies and or provide therapeutic benefit in various

States you can literally find countless more studies supporting creatine supplementation who should take
creatine actually everyone. creatine monohydrate has proven benefits in all populations including the elderly so your parents and grandparents should take creatine.

not only does creatine enhance lean body retention as you age, it also improves cognitive function. so
if you're a dumbass natty guy like me, and you just want to get as jacked as possible and you want the brains to go along with that Brawn, you should definitely be taking it.

personally I take 10 grams per day because I regularly train hard and carry a lot of muscle mass, but for most of you, you'll probably be fine with three to five grams per day.


This shouldn't come as a surprise to anyone because progressive
overload is the single most important training principle of all time, and
here's how the internet defines it...

Progressive overload is a method of strength training that advocates for the gradual increase of the stress placed upon the musculoskeletal and nervous system.

but just keep it simple, progressive overload is just a gradual increase of the weights and reps you
handle over time.

Basically, you can't lift like a wuss and expect to get jacked.You need to be lifting heavy and you should always be striving to lift heavier weights for the same number of reps or the same weights for more reps from workout to workout.

prioritize the exercises that incorporate the most muscle mass AKA The Compound lifts AKA
all the hard shit. always do the exercises where you can lift the most amount of weight through a large range of motion. isolation movements are great, but the compound lifts are going to be what gets you strong and jacked over the long term.

moral of the story, do squats, deadlifts, presses, rows, dips, pull-ups. get super strong at the compounds and I guarantee you'll get jacked.


Be patient.

Getting strong takes time. just know I didn't develop my strength or physique overnight. It's taken years of hard work. Getting strong and jacked isn't a sprint, it's a marathon, and as cliche as this
sounds, focus on the journey, not the destination.

If you're not consistent, you're not going to make gains. That's why the gym is a great analogy for life. You get out what you put in. 

And finally, discipline. Why? Because discipline is the strongest form of self-love. It's delaying immediate gratification for better things to come. Discipline is loving yourself enough to give yourself everything you truly want.

Had a bad day at work? Go to the gym anyway.

Feeling tired or sore? Go to the gym anyway.

Caught your girlfriend cheating on you with your best friend? Go to the gym anyway.

Even when I'm tired or unmotivated I never skip workouts. I always remind myself that there's people all over the world that are sick dying, stuck in wheelchairs, stuck in hospital beds, and they'd give
anything in the world just to be be able to work out. So who am I to be a little wuss and skip my workout just because I don't feel like it?

The best part is that if all your gains are natural they're completely sustainable, and what's even
better, you've developed the right habits and mindset through hard work.

I'm often accused of taking steroids I don't but I'm always flattered when people think I am because that just means I'm doing something right.


And the truth is, you can get jacked too.

Just follow the rules above and stay consistent, work hard, and don't wimp out.


Check out my Built Badass Bundle to build insane strength, get jacked, and completely ripped all at the same time!


Want to train one-on-one with the author? Try Online Personal Training.

See Online Coaching

Get articles like this every week!

Join our mailing list to receiveĀ weekly articles on strength, hypertrophy, and fitness from world-class coaches.

We hate SPAM. We will never sell your information, for any reason.