How to Get Big & Strong Fast

Getting big and strong requires weights and a protein-rich diet.

Getting big and strong quickly requires both a strict diet rich in protein and lifting heavier weights for lower repetitions. There is no certain way to predict how long it will take for you to make gains or how large the gains will be. The weight lifting section of your workout should consist of exercises that work multiple joints and muscles. Because many of these lifts will involve all the muscles, you should plan on committing three days a week to training or lifting every other day with a day of rest in between.

Things You'll Need

• Gym membership or heavy free weights
• Calculator
• Spotter

Instructions

Determining the Amount of Protein You Will Need

1. Weigh yourself on a standard scale and take a note of the weight. In most U.S. scales, you will have only have the option of reading in pounds.

2. Convert your weight to kg. by dividing your weight in lbs. by 2.2. For example, if you weigh 220 lbs., your weight in kg is 100.

3. Add between 1.6 to 2.0 g of protein for every kilogram of body weight.

The Primary Lifts -- Four-week Cycle

1. Record your one repetition maximum in each of the following exercises: barbell bench press, squat, dead lift and military press.

2. Multiply each of the lifts by the following numbers: .85, .95 and 1.05. These will be the final weights for lifted in each of the aforementioned exercises in weeks one through three. For example, if your one rep max is 200 then the weights will be 170, 190 and 210. The final lift -- 210 in this case -- is the overload principle, placing a new level of stress on the body that it must adjust to.

3. Perform similar calculations using percentages that are .10 lower than the numbers in the previous step. Ideally, you will need at least three sets so subtract .10 twice. That means that the week you end at .85, you will also lift your max multiplied by .75 and .65.

4. Establish a repetition range for each exercise. An ideal repetition range is four to eight with the final set being for a maximal strength and lower range.

5. Rest your muscles in the fourth week by going light. Then multiply your 1.05 total by the same factors in Step 2 and repeat the four-week cycle.

Tips & Warnings

• Always use a spotter, especially when lifting beyond your original one rep max.

• Supplement the main lift with other barbell, dumbbell and weight bearing exercises. Ideally, you should try to include one exercise for each of the following areas: legs, back and biceps, chest and triceps, shoulders and core.

• Make sure that with each of the primary lifts you perform a specific warm up by either performing the exercise at very low weight or doing the motion without weight added.

References

• "NASM Essentials of Personal Fitness Training;" Michael A. Clark, Ed., Scott C. Lucett, Ed., Rodney J. Corn, Ed.; Lippincott, Williams & Wilkins; 2008
• Human Fitness: Overload Principle