- Exercise & Fitness
Get Big Fast With These 7 Tips
Are you like many men who step foot into the gym? Do you have dreams of getting big, but you want to know how to do it, and fast? We don't want to make things complicated for you, so we've put together a short list of things you can do to get get fast.
Men who are serious about getting big need to eat, and they need to eat a lot. The bottom line is food is fuel for your muscles and muscles come from consuming more food. The more calories you eat, the bigger you'll get.
No, you can't eat a bunch of junk food and expect to pack on solid muscle. You don't have to diet, but eat foods you know are good for you, such as fruits, oats, wholegrain pastas, veggies, nuts, peanut butter and things of that nature. Stay away from most processed foods, chocolates, fried foods, chips, fast food and other foods you know are no good for you.
1. Eat, Eat And Eat Some More
2. Load Up On The Protein
Protein plays a major role in the recovery process and helps rebuild your muscles. Different people have different opinions on how much protein you should consume for mass. The general consensus is 1-2 grams of protein per pound of body weight. If you weigh 150 pounds, then aim for 150-300 grams of protein per day or on the days you workout.
Not enough time to eat meals packed with protein? Don't worry because you can buy a protein supplement. Make sure you go for organic or vegan protein because they usually don't contain the potential harmful ingredients of synthetic protein supplements.
3. Lift Heavy
When you hit the gym, go in with the purpose of lifting heavy. Go as heavy as possible, without sacrificing form, and you will experience mind-blowing pumps. More importantly, doing this each time you hit the gym will eventually lead to massive gains, both strength and muscle gains. When training with heavy weights, keep the rep range between 3-8 reps per exercise.
4. Do Compound Lifts
Compound lifts incorporate multiple muscles. The bench press, dead-lifts and squats are perfect examples of compound exercises. As a rule of thumb, you should do a compound exercise on each workout day. It's up to you on whether or not you do your compound exercise at the start of your workout, middle or end. Just make sure you do at least one compound exercise every time you step into the gym.
5. Bodyweight Exercises In Between Sets
Doing bodyweight exercises in between sets is a great weigh to get big. Push-ups and bodyweight squats are what you want to do between sets. For example, if you do 5-6 reps of the bench press, you will then do a few reps of both push-ups and squats before doing your second set of the bench press. Also, feel free to do planks or crunches in between sets, but one of your exercises should be push-ups.
6. Change Your Routine Up
Every 3-4 weeks, change your routine up. Try do different exercises, rep ranges, intensity levels etc. . . Basically, if there's something you can tweak to your routine, then do it.
7. Consistency Is Important
This is commonsense, but you need to be consistent. Do not skip workouts and don't cut your training sessions short. Get to the gym, do your workout and give it your all every single time you workout. As for how frequent you should train, aim for 4-5 times per week and no less than that.
Don't forget to get plenty of sleep because this is when your body heals itself. Aim for at least 7-8 hours per night and if that's not a elastic option, then nap when you can. As for cardio, spend only 15-20 minutes doing it and always maintain good form on all exercises you do. Doing all of these things will help you get big fast.
Getting big doesn't have to be difficult. Regardless of what you've been told, it is possible to get big fast. If you implement the above tips, you could get results within 8-12 weeks.