If you want to get bigger you have to learn the basic rules about building muscle first. Once you understand the fundaments of this process you’ll be able to get more muscular without any problems. You will have great advantage over people who blindly follow bodybuilding magazines or trying different routines without having a clue what they are actually doing.
1. Eat more than you burn
If you want to get big or gain weight you have to eat more calories than you burn. During the day you perform many different activities like:
- Playing sports,
- Working, cleaning, etc…
Whatever you do, you burn calories or food to make it simpler. To gain weight you have to eat more than you are actually burning. We call it eating above maintenance level. Makes sure also that you eat plenty of protein – this is the main building material of our muscles.
For example: if you eat one egg for breakfast with one slice of bread start eating 2-3 eggs with three slices of bread instead. This is just an example; use this link to find out what to eat to get big.
2. Lift weights
To make muscles grow we have to stimulate them. In other words you have to lift weights to get bigger. Without training, most of weight you’re going to gain will be fat and this isn’t what we are looking for.
The best stimulation for increasing muscle size (hypertrophy) is lifting weights.
3. Constantly increase the load.
You won’t get big if you train with the same weights for a whole year. To make your muscles grow you have to keep adding weight week by week, month by month and so on. This is called progressive overload.
Each workout should be done with slightly heavier weight than a previous one. If you can’t increase the load you should try to do 1 or 2 more repetitions with the same weight. Slow, steady but constant progress has to be applied. This is a basic and probably the most important rule of building muscle mass.
If you train already for over a year but are not very strong – can’t bench press or squat your bodyweight, you are probably wasting your time. I would advise you to try GetStrong workout , to improve your lifts and then change it back into mass building routine again.
4. Follow training principles
To achieve the best and the fastest results you have to follow training principles. Each workout has to be performed in certain manner. Here are few basic training rules:
If you start bodybuilding without a basic knowledge about training regime you’ll not be getting any bigger or stronger and in the worst case scenario your muscles will be getting smaller or you’ll hurt yourself.
At the moment you don’t have to learn or remember everything. Just pick one of our workouts. Each of them contain full guide along with it to save you time and bother. Just stick to it.
5. Train all your muscles
If you are serious about this sport and want to get permanent, long term results you have to train all your muscles equally. These are the main muscle groups in human body:
To build proportional, muscular, strong and good looking physique we have to work out each body part evenly. Otherwise we might develop disproportions which will make us look simply stupid or funny. Besides, muscle imbalances might slow down or stop the growth of the rest of muscles.
Many beginning trainees don’t train their legs. They avoid squatting which is one of the best exercises for overall growth and strength. Instead they focus usually only on chest and biceps. It works for a while but in a long term they develop funny disproportions like bigger upper body with small ‘chicken’ legs. Don’t be like them, you will simply regret it.
6. Drink plenty of water
Most of human cells are built in nearly 70% of water. We are water. This is the main building material of the whole body and of course muscles as well. Too many people overlook this fluid. They count their macros, calories, etc. but forget about most important substance. Remember:
Water is one of the best anabolic’s you can get.
So make sure you drink water with your meals and between them, even up to 4 litres each day.
7. Don’t copy professional bodybuilders
Many beginning lifters believe that if they want to look like pros they have to train like them. This is one of the worst muscle building mistakes. Each bodybuilder spends over $20000 per year for steroids and supplements, besides some of them have been training for over 20 years, that’s why their muscles are prepared for such a heavy workouts.
Basically if you try to train like a pro you will fail. Too hard training sessions will ‘damage’ your muscles too much. In the best case your muscles will be getting smaller and weaker; in the worst you’ll hurt yourself.
Train smarter, not harder.
This will help you to achieve much better results than people blindly following routines for professional athletes.
Muscles grow when you are resting not when you are training. They need recovery as much as stimulation to become bigger.
So don’t overtrain. Make sure you have plenty of rest. The best way to rest is to sleep.
9. Be patient
If anybody promises you that you’ll build 10 kg of muscles in a month is basically lying. Most of bodybuilders work for gains like that over a year. Beginners grow much quicker however to notice significant gains give yourself 6 months.
Although it’s possible to build muscle without it, squat is the best exercise for overall mass and strength. Because it is a compound movement (nearly every part of your body works during it) and it can be used with heavy loads, it stimulates the production of Human’s Growth Hormone and Testosterone by your body, anabolic hormones that turn you into a man, make your muscles grow and give you strength. It’s like to have steroids inside our bodies, for free, without the side effects.
This exercise will transform you from a boy to the man. It will make you big, strong and confident. Don’t worry if you don’t know how to squat, or if you are weak. You will be surprised how big progress you can do in a couple of weeks. And don’t even try to think that this is just leg exercise because it’s not. It works over 70% of muscles in the whole body and also your nervous, respiratory and cardiovascular system to the extreme. Look around your gym. Do you see the biggest boys? They squat.
Here is just a short summary of the main muscle building basics:
- Eat above maintenance level – focus on protein,
- Stimulate your muscles by lifting weights to cause growth (hypertrophy),
- Keep adding weight over time – apply progressive overload,
- Follow training principles or simply choose one of our workouts,
- Train all your muscles equally (don’t avoid training legs),
- Drink plenty of water – this is the best anabolic you can get,
- Don’t try to copy the training of professional bodybuilders – you’ll ‘kill’ your muscles,
- Get plenty of recovery – muscle grow when you rest not when you train,
- Be patient and persistent – don’t expect results over-night,
- Include squat in your routine – you will achieve better and faster results.
However it’s also very important for you to keep educating, reading and learning. As a bodybuilder you have to become bigger but also smarter. Once you’ll get to know the basic rules of building muscle mass and the fundamental principles of training you’ll be making gains for many months or even years.
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