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The better and more complete the rest between classes, the higher will be the chances of increasing muscle volume. Better and more complete - this means you need to sleep at night for 8-9 hours, and if you can improve the time and in the daytime for relaxation, it will be generally fine. As for the frequency of classes, the optimal, proven option for years is a three-day split, and not only for a natural bodybuilder. Even the great Dorian Yates, exercising on weight , go to the gym only three times a week, and sometimes, after a particularly hard workout back or legs, took more and an extra day of rest. If the goal is muscle growth without chemistry, you need to concentrate not on the number of workouts per week, but on your recovery. For why go to the gym again, if you have not yet recovered from the previous lesson? For check? In addition, any kind of physical activity in the gym and outside it must be reduced to zero. I often have to watch how people, after training for the mass, go to the treadmill and spend 20 minutes on it. Cardio load in the period of mass gain is needed, but only as a warm-up before class and a hitch after it. At the same time to grow muscle and lose weight does not work, you need to choose one thing. Long cardio sessions, when you want to become bigger, are a waste of time and effort. Conclusion: rest, and especially night sleep, is of tremendous importance for muscle growth. Lack of sleep makes it extremely difficult to gain mass for the straight. Do not rely on sports supplements I am not an enemy of sports nutrition, on the contrary, I believe that with a reasonable approach, it can help a natural bodybuilder gain muscle volume. Protein shake saves time, and allows you to maintain the level of protein in the diet at the right level. A high-quality gainer makes it possible to easily increase the calorie intake of people with poor appetite and increased metabolism. Creatine is generally a separate issue, a simple, cheap and truly working supplement for gaining mass, which can not be replaced with conventional foods if you wish. Well, of course, if you do not eat a kilogram of herring every day. In other words, it’s quite possible to use natural sports supplements when gaining mass. But only, the word “additives” needs to be understood literally, these are just useful additions to ordinary products from the store, and not their replacement. It is such food ( eggs , cottage cheese , chicken breasts, rice, buckwheat, dairy products, vegetables, fruits) that should form the basis of the diet for gaining muscle mass, and not sports nutrition.