How To Get Big

LOL.

In an effort to make this blog more useful to my readers, I want to expound on certain topics "how to get ripped" "how to get bigger arms" or today's, and perhaps the oldest and most sought after goal by most guys who've ever picked up a weight. This topic has been addressed 100000 times, but it's still the #1 question I get.

"How do I get big?"

The answer is actually surprisingly simple. Again, there's a difference between "simple" and "easy" a principle can be simple, it's application is the hard part.
Sports are simple. Hit the ball with your bat. Put the leather ball through the round ring. Actually being good is a whole 'nother beast.

Quite simply you can get big by giving your body a reason to get bigger. Lift big, eat big, grow. You can't give that information to a neophyte lifter and expect the best results.


1) Weight training- I wont outline a program because I'm of the belief that for the beginner, almost anything you do will work. I will speak in generalities.

• You must be dynamic in training, not sticking with the same weights/exercises for weeks on end. Keep the body guessing-force your body to adapt to increasing heavy loads.
• Good form trumps heavy load, ALWAYS. You're trying to build muscle not powerlift.
  
• Develop mind muscle connection- if you dont feel the muscle working, IT'S NOT! How many times have you benched and felt your delts/triceps tire out before your chest?
  
• Don't overtrain- more is not better. Intense is better. You should be out of the gym in an hour. 3-4 sessions per week is sufficient.
• Get a training partner- not only do they provide motivation and a spot, they also provide accountability.
• Focus on multi-joint exercises. If a lift involves just your triceps in isolation, it is less beneficial than something that involves your chest, delts and triceps.
  

Bigger friends=bigger you

2) Diet- If I told you to add a room onto your house, but gave you nothing to build with, how big would your add on be? Solid nutrition is the material that your body will turn into muscle.

• Shoot for 1.5 grams of protein/lb of bodyweight, broken up into 5-6 meals.
• Dont ignore healthy fats. Mono and polyunsaturated fats are an easy way to get your calories up, as well as burn some fat. Drizzle olive oil on your veggies, you'll be glad you did.
  
• Meat builds meat- don't get me wrong, protein shakes are easy ways to up your intake, but limit the protein shakes to no more than 2 per day.
• Have a shake within 30 minutes of the completion of your training- this time period is referred to as the "anabolic window."
• Take a multivitamin
• Drink as much water your can stomach ~1 gallon a day. A dehydrated muscle is a catabolic muscle. Also aids in digestion of all that food you're pounding down.
• Don't think bigger is always better. Another rookie mistake is to just eat a ton of crap just for the sake of getting the scale to move. You actually look bigger when you're leaner.
  

Frank Zane usually competed at around 195 pounds.

3) Miscellaneous

• Set goals. Why are you training in the first place? Do you want to look like Brad Pitt in fight club? Do you want to look like Arnold in Commando? Do you want to impress a girl (like the poor chap in the Atlas ad?) Find that image and put it somewhere you'll see it often. No one can help you get to your destination if you don't know where you want to go. BTW working out for a female is probably the worst reason to get in shape. If she don't want you, what you gonna do you gonna stop training?
  

This?

Or That?

• Track your progress- you want as many measures of progress as possible- record your weight, this will keep you motivated. One week your weight might not change, but your bicep may be a 1/4 inch bigger.
• Get your 8 hours of sleep. You dont build a thing IN the gym, but at home while resting and even more while sleeping.
  
• Avoid alcohol binges. A drink now and again wont kill you, but drinking actually lowers your testosterone, reduces the amount of deep sleep you get (recovery,) and throws off your diet.
• Skip excessive supplements. I've seen the ads, I've fallen victim. Guys on steroids pushing supplements with steroid like claims. A good whey and creatine monohydrate will be more than beneficial. Save your money for meat.
  
• BE PATIENT. Rome wasn't built overnight, and neither will your newfound muscle.
• Have Fun. If you're obsessing over missing a meal or a workout (I've been there,) you'll get burnt out real quick, and so will your significant other.