- in Uncategorized by Mark Hill
8 Ways to Increase Muscle Size
1. Manipulate Caloric Intake
You want to grow? You want to add more muscle mass? Then you need
to increase your caloric intake pure and simple. To add quality
muscle mass, you need to be in a state of caloric excess.
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 block of
3. Take In Healthy Fats
We do not mean from burgers and fries. There are plenty of good fat
sources including olive oil, flaxseed oil and borage oil. These
contain “essential” fats, those that the body can’t manufacture on
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 you are trying to gain ease up or stop
5. Get Plenty Of Rest
Probably one of the most underutilized of all the bodybuilding tools.
Rest is when the muscles you’ve torn down from training are allowed
to build up. Too much training and not enough rest, and you’ll enter
the dreaded “over training” zone.
6. Pack On The Plates!
Obviously one of the best ways to get massive is to progressively lift
heavier. This isn’t an invitation to put on as many plates as you can
only to perform the exercise with improperly. Use as much as you
can while allowing you to still do the exercise strict. With respect
to reps, when it comes to building power and strength, you can aim
low 6-8 per set should do it.
7. Stick To Basic Movements
Basic movements train your body’s largest muscles such as your back,
quads, and pecs. The more mass these get the better you will look.
Plus basic movements not only train the target body part they train
the supporting muscles also. Examples: Squats, Deadlifts, Dumbbell Press for Chest & pushups, Pullups and Lat pulldown.
8. Take Good Supplements
Creatine which has been proved to be safe and effective for growing muscle. There is also pre-workouts too that have creatine. I usually use both to keep enough creatine in my body.
Fish oil for more good fat. Also, amino acids and good vitamins (multi, C, etc.) to support your entire body. Be careful and check the reliability of the supplement company. And make sure you take vitamins based on how you eat. If you’re lacking in a type of food, take vitamins to fill the gap. One of the best ways to do this is to take a food supplement of greens. There are many, again, choose a good company and learn about the ingredients.