1 MANIPULATE YOUR CALORIE INTAKE
Do you want to grow? Do you want to add more muscle to your frame? Then you have got to increase your calorie intake, pure and straightforward. To add quality muscle weight, you need to be in a state of calorie excess.
Looking to shed some body fat? 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 is virtually impossible to make solid muscle gains while burning fat. Eat and bulk up. Then, shed the fat by cutting down.
2 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.
Learn from the pros: when training at a high level take protein with every meal you eat. Aim for at least 1g to1.5g of protein for every pound of body weight and use a good protein synthesis boosting supplement to make the most of your protein intake.
3 TAKE IN PLENTY FATS
We do not necessarily mean from burgers and fries, there are plenty of good fat sources including omega-3 fatty acids, olive oil, flaxseed oil, and borage oil. These contain “essential” fats, those your body cannot 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.
4 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 are trying to gain weight, ease up.
5 GET PLENTY OF REST
This is probably one of the most underutilized of all the bodybuilding tools. Rest is when the muscles you have torn down from training are allowed to rebuild and come back bigger than ever.
Too much training and not enough rest, and you will 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 and work opposite muscle groups the you train also known as agonist/antagonist training.
6 PACK ON THE POUNDAGE
Obviously, one of the best ways to get massive is to move heavier weight progressively. This is not 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. Concerning reps, when it comes to building power and strength, you can aim low: 6-8 per set ought to do it.
7 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.
8 TAKE A GOOD MULTIVITAMIN
100% of Olympic strength athletes and 90% of the elite, competitive bodybuilders who take a multivitamin cannot be wrong. Do the right thing and take your multivitamin daily.