If you are looking to add inches to just about every measurement on your body you can think of – ok, besides that one – then this article is for you.
One of the biggest misconceptions surrounding the building of muscle is that, it will take you years to accomplish, and you’ll need to take copious amounts of steroids.
True, if you desire a body like the monsters you see in Pro Bodybuilding, you may as well close this article, because you ain’t gonna get a body like that within a decade – if ever – for love nor money. But, it’s perfectly possible to have a bulky, t-shirt and jeans stretching physique in just weeks. Sound good to you?
Really, it all comes down to 3 factors:
#1: Compound exercises: They truly are the absolute secret weapon for anybody looking to gain mass. You can bet the last pennies in your pocket that the average person who tries to ‘get big’ either avoids them completely, or doesn’t utilise them enough. They are so important, they should make up the entire foundation for your program.
A solid program should contain the following compound exercises: Squats, Dead lifts, Bench Press, Military Press, Bent Over Rows, and possibly Upright Rows.
Fancy machines don’t cut it; you’ve got to get down and dirty with free weights.
#2: Eating like a lion: This is where most people screw up; myself included, plenty of times. Plan your diet with some precision, ensure you get enough calories and protein (approximately 15 calories per lb of bodyweight plus 500-700 extra and 1 gram of protein per lb of bodyweight) as well as plenty of complex carbs, and dietary fats, and you should grow like a weed.
Make your life easier: have a set diet where you know precisely what you are going to be eating, and when. That way you’ll always eat enough, and fuel your body throughout the day, and your meals won’t go underappreciated by your body: it’ll use what you feed it efficiently, rather than overloading your digestive system which will in turn see much of your food going to waste, depriving you of calories despite eating.
Also, ensure you eat a good, high complex carb meal an hour before working out, and one without an hour after working out.
Believe me, if you don’t have a set diet, you’ll do what I did for so long, taking 3 steps forward, 2 back one week, then, 2 steps forward, 3 back the next. Be smart. Be organised.
#3: Rest like a full lion: The kind of energy it’ll take to work out, and eat will take it out of you, so you’ll probably feel like resting a lot. But it goes further than that: muscle can only repair if you let it. You’ll need to lay off working the same body parts for around 48 hours to 72 hours for full muscle repair. Avoid sports and cardio which will only cost you calories and will have only negative effect on your growth.
You should also use your own initiative. If you don’t feel fully recovered, then miss that body part out, or miss the workout out – but always be consistent with the diet.
Many people have reported that they experienced their best growth by having 7-8 hours sleep a night. Always try to go to bed early, and to try and get some good quality sleep in. I honestly believe I’ve caused my own efforts no end of problems because of my complex lack of good quality sleep.
Conclusion:
If you stick to a good program for just 8 – 12 weeks, and remain consisting in your workouts, eating, and resting – I promise you, you’ll be astounded by your results, and you’ll never look back.