100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:

You want to grow? You want to add more muscle to your frame? Follow these 8 easy tips and watch your muscle gains explode!

By: AnimalPak


[ MANIPULATE CALORIC INTAKE ]

You want to grow? You want to add more muscle to your frame? Then you've got to increase your caloric intake, pure and simple. To add quality muscle weight, you need to be in a state of caloric excess. Looking to shed some bodyfat? The opposite is true: reduce calories or increase energy expenditure (cardio). Unless you have the genetics of Dorian Yates or rely heavily on "science," it's virtually impossible to make solid muscle gains while burning fat. Eat and bulk up. Then, shed the fat by cutting down.


[ INCREASE PROTEIN CONSUMPTION ]

The benefits of protein are numerous for the bodybuilder: increased protein synthesis, positive nitrogen balance, muscle recovery and anti-catabolism. Remember, protein provides the building blocks of muscle. Get enough to grow enough. Learn from the pros: take protein with every meal you eat. Aim for at least 1-1.5g of protein for every pound of bodyweight when training at a high level.

Calculate the Proper Amount Of Protein YOU Should Consume HERE!


[ TAKE IN PLENTY OF FAT ]

We don't necessarily mean from burgers and fries. There are plenty of good fat sources including olive oil, flaxseed oil, and borage oil. Thesecontain "essential" fats, those your body can't manufacture on its own. Remember this: overly restricting fat intake will negatively impact growth. Why? Fat intake can affect testosterone levels. In studies, individuals consuming 20% fat were found to have significantly lower testosterone levels than those taking in 40% fat. Furthermore, research has shown that there is a positive correlation between fat and resting testosterone concentrations in men who weight train.


[ EASE UP ON THE CARDIO ]

Cardio may let you consume more and stay hard, but it can also get in the way of growth if overused. If you're trying to gain weight, ease up.


[ GET PLENTLY OF REST ]

This is probably one of the most underutilized of all the bodybuilding tools. Rest is when the muscles you've torn down from training are allowed to rebuild and come back bigger than ever. Too much training and not enough rest, and you'll enter the dreaded "overtraining" zone where testosterone levels drop and muscle wasting becomes a serious possibility. The easiest way to avoid overtraining is to get plenty of sleep at night and train right.


[ PACK ON THE POUNDAGE ]

Obviously, one of the best ways to get massive is to progressively move heavier weight. This isn't an invitation to put on as many plates as you can only to perform the exercise with improper form. Use as much weight as you can while allowing you to follow strict form. With respect to reps, when it comes to building power and strength, you can aim low: 6-8 per set ought to do it.


[ STICK TO BASIC MOVEMENTS ]

Basic movements train your body's largest muscles such as your back, quads, and pecs. The bigger these get, the bigger you look. Plus, basic movements not only train the target body part, but also supporting muscles. The bench press works your pecs and your triceps and your shoulders to a certain degree.


[ TAKE A GOOD MULTIVITAMIN ]

Hey, 100% of Olympic strength athletes and 90% of the elite, competitive bodybuilders who take a multivitamin can't be wrong. Do the right thing and take your Animal Pak every day. Two paks a day for pro-caliber bodybuilders during the pre-contest preparation.

Thanks,

8 Easy Ways To Increase Muscle Size!

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To AnimalPak's Main Page

Back To The Articles Main Page.

Related Articles
Get That Leg Up: The Leg Blaster You Must Start Doing!
The 5 Rules Of Morning Workouts
7 Exercises That You Need To Fix Right Now



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

0 Ratings

2

Comments

Showing 1 - 2 of 2 Comments

(5 characters minimum)

      • notify me when users reply to my comment
riodragon

Rep Power: 0

  • rep this user
riodragon

Im trying to do the opposite but cant seem to get a straight answer on what supplements to take and work out to do...looking for simple to the point...

Jun 14, 2012 11:44am | report
ColdBroke

Rep Power: 0

  • rep this user
ColdBroke

grab some protein with iso in the name, its for cutting. isoflex is great at the moment. and do high reps 8-15 reps and 3-4 sets. so light weight high reps and a lot of cardio. make sure you don't consume a lot of carbs but do consume a lot of protein. hope this helps @riodragon

Jun 8, 2013 1:35pm | report
Showing 1 - 2 of 2 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com