How to Get Big Muscles – Gain Weight and Build Muscle Fast With These 4 Killer Tips

Are you a “hardgainer”, or someone who finds it difficult to put on weight? Have you tried various bodybuilding workout programs in an effort to gain weight or get bigger muscles – but to no avail?

Have you religiously spent fortunes downing miracle weight gain supplements and concoctions you couldn’t even stand the smell of?

Did your Bodybuilding workout routine consisted of spending countless hours at the gym – every day, only to gain very little muscle weight, if at all?

If you’d been working really hard and still not getting the results you’re after, chances are you are failing to follow the basic principles of gaining weight and building muscle mass.

How to Get Big Muscles Killer Tip #1: Create a Daily Calorie Deficit

A common complaint I get from many fellow hardgainers is “I eat and eat and eat and I still don’t gain weight! Please help!”

The bottomline is that if you’re eating loads and still not gaining weight, it simply means that you are not eating enough calories to create a calorie surplus. Yes I know it can get pretty sickening to eat even when you don’t feel like it, but the fact is that in order to gain weight and muscle, we MUST eat more calories than we burn. Because of your Ferrari-fast metabolism, that may mean eating big meals 6 times a day. 

To make sure you gain muscle weight and not body fat, eat healthy and wholesome foods, not junk.

To ensure you are creating a daily calorie surplus, calculate how much calories you eat and burn each day, then aim to consume 350-500 calories more than you burn per day.  Then try getting 55{2dd333ed9c7b2074fdfda098a56357c21ab487243e335d9241a31e34dbd5cf30} of your daily calorie needs from Carbohydrates, 30{2dd333ed9c7b2074fdfda098a56357c21ab487243e335d9241a31e34dbd5cf30} from Protein, and 15{2dd333ed9c7b2074fdfda098a56357c21ab487243e335d9241a31e34dbd5cf30} from good Fats. This diet usually works very well for those who struggle to build muscle.

How to Get Big Muscles Killer Tip #2:  Do a Suitable, Personalized Weight Training Program

To gain weight and muscle at the optimal level possible:

  • Focus on doing mainly compound exercises like squats, lunges, leg presses, bench press, rows, deadlift, clean and press, calf raises, dips, pull ups and reverse pull ups.
  • Lift weights that you can lift for a maximum of 8 to 12 reps.
  • Make sure you study first how to execute proper technique for each exercise you do. Avoid extra body movements – when you execute a lift, make sure you let the muscle do the work, not momentum or gravity. 
  • Train with sufficient intensity. Your muscles will not grow if your workouts aren’t pushing you beyond your limits.
  • Your next workout must always be harder than the one before – otherwise you will never grow.

How to Get Big Muscles Killer Tip #3: Have Adequate Rest!

Subjecting your body to intense hard work and then NOT giving it enough time to recover is exactly the reason why your muscles will never grow. Remember too that it’s during the rest phase that your entire system heal, repair and adapt – NOT while you’re pumping iron – so the rest phase IS critical in order for your body to grow.

Understand that it’s not just your muscles alone that need recovering. It’s your entire body – including your central nervous system, hormonal system, and immune system – that need to recover as well, and they usually take longer to recover than your muscles.

How to Get Big Muscles Killer Tip #4: Educate Yourself or Have a Reputable Mentor Educate You

There are many other bodybuilding techniques that many bodybuilders still don’t practice, and that’s exactly why they aren’t making the muscle gains they long for. If you have been working hard and still seeing no results, it’s time you find out the truth about what really works when it comes to building muscle mass for hardgainers like you.

One of the best ways to do this is educating yourself or taking advice from a hardgainer as well who was able to made the gains you are after. Such a person is Vince DelMonte, who wrote No Nonsense Muscle Building Program.

Pungky Dwiasmoro Hiswardhani

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