How to Get Bigger Muscles
For a variety of reasons, many people wish to have bigger muscles. Some wish for increased muscle size to assist with athletic pursuits. Others desire bigger muscles for improved appearance. Still others have need for increased muscle mass for health and safety reasons. By following a disciplined, consistent training regimen, bigger muscles can be achieved in 6 to 8 weeks. The key training components are disciplined approaches to nutrition and heavy weight training combined with adequate recuperation periods to allow for muscle growth.
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Instructions
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Prepare a dietary regimen that supplies 1 to 2 g of high quality protein per pound of current body weight. Supplement the diet with protein powders and protein bars to maintain this high rate of protein consumption.
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Establish a weightlifting program that emphasizes lifts requiring large muscles and multiple joints. Train upper and lower body muscles on alternating days, while resting every fourth day for muscle recuperation. A sample lifting program for alternating muscles groups would be the following: Day 1--exercise chest and triceps; day 2--exercise quadriceps and hamstrings; day 3--exercise biceps and back; day 4--rest.
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Arrange weights and repetitions into a pyramid structure for each exercise. First, perform three sets of repetitions with progressively increasing weights and decreasing repetitions. After the heaviest set, perform two additional sets with decreasing weights and increasing repetitions.
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Perform the most repetitions that you can for each set. Track all repetitions and notice when increases occur. After increased repetitions are achieved, increase poundages. The goal is to force muscle growth by continuing to overload the muscles with heavy weights.
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Diligently maintain a training notebook in which you record the weights lifted and number of repetitions accomplished in each set. Likewise, record nutritional information to track body response to foods consumed.
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Tips & Warnings
Examples of high quality protein sources include red meat, chicken, fish and eggs. Tuna fish is an invaluable protein source, packing 13 g per serving.
Consuming high amounts of protein on a daily basis can be difficult. Consider liquid options, such as protein shakes, which can be consumed quickly and on the go.
Limit rest time between sets to 60 seconds. Longer periods relieve the muscles of tension and make for slower growth.
Always use a spotter on any bench exercise where weights are raised above the chest and head.
Beware of overtraining, which will impede muscle growth. Never exercise the same muscle groups on consecutive days, as adequate recuperation is essential to muscle growth.
