Everything You Need to Know About Getting Bigger Muscles
If you've read magazine articles and blog post after blog post about how to get big quickly, and came away confused as ever or realized that it's just too complicated, then this quick read is for you as it breaks down the THREE ESSENTIALS for getting big time muscles as fast as possible. This is everything you need to know to get bigger muscle size.
"You need to EAT to Grow."
Yes, this is very important, but it's also very simple. Your body needs to be fed right in order for it to get bigger. If you don't "feed the muscles" consistently, then they won't grow and much of your efforts in the gym will be wasted or a lot less productive because you didn't feed the body properly.
It's really not hard to do. Here's how simple it is: Focus on Protein. Eat some form of protein 5 times a day. Carbohydrates and Fats just compliment your protein intake. Look at them as "side dishes". Your main dish is always a piece of protein, such as a chicken breast, or a can of tuna, or a steak, etc.
If you want to BULK UP then breads and grains can be your side dish carbs to go along with the protein. If you want to get get big but stay lean or get leaner then focus on VEGETABLES as your side dish carbohydrate source. For healthy fats you simply add in some nuts like almonds or a tablespoon or two of a good oil, like olive oil.You can also supplement 2 of your 5 meals with protein shakes.
There are entire books written which labor over bodybuilding diets, which really just say the same thing as is written above. Piece of protein 3 times a day, with a side of carbs, and some nuts or oil, a protein shake taken in between meals 1 and 3, and another taken in between meals 3-5.
(Having said that, there is one book that stands out from the rest, and is highly recommended if you want to enjoy tasty, muscle building foods. You can even make your own protein bars with this cookbook. Check it out here - The Anabolic Cookbook)
"How you train will determine how you gain."
There are all kinds of different training routines out there promising quick results. It IS a good option to get on a proven routine and follow it to a tee. We all need discipline, and following a good program can provide that discipline, which in turn will provide results.
But the basics to gaining more size is the following: Lift heavy and keep your sets low and your reps low. There are benefits to all kinds of different training routines but after 25 plus years I've seen more gains achieved with HIGH INTENSITY style training than anything else.
Picking 2 exercises per body part, doing 2 working sets for each, going balls to the wall with a heavy weight which you can safely do with good form for 6-8 reps, is one example of a High Intensity style workout which can get you bigger, quickly.
There are all kinds of different High Intensity Training (HIT) routines, from "one set only", to "two sets" as outlined above, and then there's one set followed by multiple rest/pause sets (DoggCrapp Training), and so on. The key is keeping it short and sweet and brutal. And then following the next rule:
"Muscles GROW during your OFF DAYS."
This is the one where most everyone FAILS. If your muscles primarily grow during Rest and Recovery periods, then what the hell are you going back to the gym, 20 hours after you just thrashed your back and bi's? Let those suckers rest, recover and grow. Doesn't matter if you're going in to do Chest and Tri's, you'll still be interrupting the rest/recovery and growth period for your bi's by thrashing your body as a whole all over again. Overtraining is why most guys never grow.
Allow a day, at least in between your training. Monday, Wednesday, Friday = training days, while Tuesday, Thursday and the Weekend = rest and recovery. Keep in mind most guys require even more rest. VERY effective muscle building routines can be had by training only twice a week.
Rest is very important and should be taken just as seriously as training and diet.
These are the KEY ESSENTIALS to worry about. Everything else like supplements, specific exercises, muscle drinks, are all secondary issues and they will not do shit if you don't have the above key essentials in place.
More info on HIT training - http://muscleworkoutprogram.com/?page_id=30
More info on DoggCrapp (DC) training - http://muscleworkoutprogram.com/?page_id=35
Check out these programs below for building as much muscle as possible in the least amount of time possible: