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- MEAL PREP. “I’d say the most important thing is getting all your meals in. You have to stick to a schedule to make sure you eat at least six high-protein meals every day.
- DIVERSE ATTACK. “I do a lot of exercises. The bigger the body part, the more exercises I do. So for back and legs, I might do eight exercises each per workout.
- LESS IS MORE. “One major mistake that most bodybuilders make is to increase training volume over time, feeling that this is how ‘advanced’ people should train.
- LOWER REPS, GREATER PUMP. “I don’t commit to a workout plan. Instead, I wait to see how my pump tells me to train on that day. Sometimes I get my best pump with four or six maximum- weight reps.
- Overview
- Sample Workout Schedule
- Building Muscle
- Eating Right
- Knowing What to Avoid
In a world that's seemingly obsessed with getting as skinny as possible, it's easy to forget that the opposite — getting bigger — can be an equally valid fitness goal. Getting a big, well-muscled body can be a challenging but incredibly rewarding process. By sticking to naturally healthy strategies and remaining patients, it's perfectly possible for almost anyone to get
results in the long term.
The sample workout schedule below should help most people get bigger muscles over several months. For maximum effectiveness, gradually increase the intensity of your routine over time and give your muscles at least one or two rest days per week (you may do cardio exercises on these days if you wish.)
Aim to work out 4-5 times per week.
There's no way around it - getting big takes hard work! If you aren't already working out regularly, try to fit at least four workout sessions into your weekly schedule. You can do even more if you like, as long as you give yourself a chance to rest and recuperate. Your path to bigness starts on your calendar — devote plenty of time to your goal, and you'll see results.
There's no single "best" workout — what works for one person may not work for another. Many health resources recommend workouts of about 30 minutes to an hour. As long as you stay on task, this should be plenty of time — however, some people prefer longer, less intense workouts.
The workout schedule above should work for most people. However, it's far from
workout plan out there. There are a huge variety of workout plans available for free online — all it takes is a simple search engine query to find plenty of good ones.
To get bigger in a short period of time, you need to lift heavy weights between 8 and 12 reps. If it's getting too heavy, where you can't get 8 done, lighten it up a little bit. And if it's getting too easy where you can do more than 12, increase the weight.
Base your diet around lean protein.
Protein is the name of the game when it comes to building muscle — it's what your body uses to construct new, stronger muscle fibers out of your old ones. For this reason, anyone aiming to get big should make sure they're eating enough lean protein. Workout resources generally recommend about 40-60 grams of protein for most adults' meals (more if you are exceptionally large already.)
For the most muscle-building benefit in the smallest caloric package, try to prioritize lean protein sources. A few examples include:
Leaner cuts of pork and beef
Use whole-wheat carbs for energy.
Carbohydrates get a bad rap today, but truthfully they're absolutely vital for a healthy, energetic lifestyle. Whole-wheat carbohydrates provide filling, long-lasting energy that keeps you going throughout the day (including during your workout. Most workout resources recommend eating about 40-80 grams of carbohydrates per meal.
If you're looking to get big, working out should be a major part of your life. However, it shouldn't be the
part of your life. Pushing yourself too hard won't just leave you tired, unmotivated, and unhappy — if you don't get enough rest, it will also make it
for you to put on muscle. Most important of all, several over-exercise can lead to several dangerous health conditions, including:
Pulled muscles, torn ligaments, etc.
Very rarely, heart attack, stroke, or aneurysm (if predisposed to these conditions.)
Rhabdomyolysis (life-threatening; if you experience extreme muscle soreness and dark urine, contact a doctor immediately)
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Jul 1, 2010 · Get Huge Fast! The 2 Year Plan For Extreme Mass. Written By: Steve Shaw. July 1st, 2010. Updated: March 22nd, 2021. Categories: Articles Training. 492.4K Reads. Here it is! The ultimate guide to packing on muscle mass. 6 stages, two years of training. Learn how to eat, what supplements to take, and how to train. Every set is detailed.
- Not Eating Enough (What to Eat to Grow Big) If you’re not getting bigger, you are not eating enough. This one solution will account for 95% of most skinny men and women who are looking to get bigger.
- Setting Unrealistic Expectations (How Fast Can I Grow Muscle?) We live in a world of instant gratification. People have unrealistic expectations thanks to marketing when it comes to weight loss (“Lose 30 pounds in 30 days!”).
- Not Having a Solid Plan (How to Go from Skinny to Muscular) If you want to go from skinny to buff, you need a plan. A plan that is balanced, and provides you with big movements that stimulate growth all over your body.
- Not Doing Enough (How to Grow Muscle) If you are trying to get bigger, you might not be doing a tough enough workout in the gym or in the park to stimulate muscle growth.
Jun 20, 2024 · While not the most poetic way to explain muscle growth, “eat more” does get to the core of the issue — if you want to get big, you’ve got to eat bigger.
Jan 24, 2019 · In order to get big and ripped, we're going to use a routine that focuses on compound lifts but also touches upon isolation exercises. With some days reserved for heavier weight and low reps, and some with lighter weight and high reps. Off days will feature cardio and abdominal exercises.
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