Ten Top Tips to Help You Get Big!

Looking to pack on some serious muscle? Need to significantly increase your body weight? Follow these ‘rules’ and you’ll be on your way to getting much bigger.

Very big bodybuilder posing

1) Set a Goal

As of today, work out exactly how you are going to get there. For example, if you see yourself two stone heavier in six months, break down exactly how you are going to get there. You need to set short term goals. So perhaps six pound heavier in a month and see who you do. You need a daily reminder of your goal: put photos on your fridge of the athlete you want to look like or have a weight chart on your wall and cross off the weight as you pass it.

2) Change it Up

Change your routine as often as you can to keep progressing. Your body is extremely efficient and will change as little as it can to achieve what you ask of it. Keep it guessing.

3) Step up the Weight

Increase the weight when you feel you can. If you feel you can do more reps of one particular set, then up the weight so you can only just manage it. Perhaps consider a spotter on the last two reps.

4) Don’t Overtrain

Don’t train a muscle group for longer than an hour and when you are training, work the muscle, don’t just lift the weight. Understand which muscle is being punished. If you aren’t suffering at the end of the workout, then assess what you did. Did you really push it? Did you do half reps and forces reps to completely smash the muscle into submission? No? Well, try again. Do it properly or not at all!

5) Post- Workout Nutrition

Take whey protein, BCAAs, creatine and glutamine after every workout.

6) Water

Drink lots of water: 2-3 litres a day. Your body needs this to function and your muscles are 70% water. Dehydration affects sleep patterns too; you need sleep for full muscle recovery.

7) Creatine

Creatine seems to be seen as an ‘old school’ supplement now but the benefits are great. The Creatine Shuttle Theory: in order to maximise the effects of creatine consumption it is necessary to take it with simple carbohydrates to promote an insulin spike which will ‘shuttle’ creatine into your muscles. The basic ingredient in all shuttle formulas is creatine and dextrose. In a 1kg container most will have 200 grams of creatine and 800 grams of dextrose.

8) Keep Motivated

Train at a proper gym: don’t train at home. Home gyms are generally used as laundry room and a dumping ground. You will lose motivation without other people to drive you and you won’t pick up new ideas, or indeed good training partners if you’re in the box room at home!

9) Sleep

As bodybuilders, we are constantly on the lookout for new and effective ways to gain muscle mass. The latest supplement, a sophisticated training routine, a new diet. Granted, all of these things are crucially important but what is possibly most important of all is sleep.
During sleep growth hormone is produced and protein synthesis (provided sufficient protein is consumed) occurs. There are other numerous benefits of sleep.

10) Cheat!

If you’re following a strict diet where you are controlling carbohydrates and eating lean meat and fish, or you’re doing a ‘clean’ bulk, it make sense to throw the body some junk once a week. Whether it be a pizza, burgers, ice cream or all three! The body will really drag its heals with regard to releasing fat at some stages. In order to tell the body it can drop more, we need to reset it and cheat meal will do just that. However, get straight back to your clean diet straight after. Don’t turn a cheat meal into a cheat day!

In conclusion, following these top muscle building tips can help you get big and achieve the body you desire! So, what are you waiting for? Start implementing these tips today and see some amazing results!

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