Putting on size can be a strenuous and stressful activity. There are a number of ways to do this, but we also have to factor in the fact that we have lives away from just focusing on getting big – jobs, hobbies, family, relationships, all these things are part of our daily lives. So, finding time to hit the gym and eat well can be tricky, but it is manageable. Let’s run through a few tips and tricks as to how to accomplish this goal:
Nutrition
- Meal Timing – Not just sticking to the breakfast, lunch, and dinner routine, oh no no no. Putting on size requires multiple meals a day, stacked with protein to support muscle growth and to aid in recovery. Great for those of us who enjoy snacking. This can also include whey protein powder shakes, or added to your porridge, to boost protein intake.
- Protein Intake – As previously mentioned, protein is key here. Other protein-rich foods include chicken, fish, beef, dairy products, eggs, legumes and beans. Numbers to aim for range from 1.6 – 2.2 grams of protein per kilogram.
- Carbohydrates and Fats – These two food types can often be misunderstood, and seen as unhealthy. But the right types, and in moderation, can be beneficial for building muscle mass. Complex carbohydrates such as vegetables, fruits, and whole grains are a great place to start, while with the fats, aim for healthy fats such as seeds, nuts, olive oil, and avocados. These all help provide your body with energy and will support hormone production. Just think of all the delicious meals and snacks you can put together there!
- Caloric Surplus – That’s right, be sure to take in more calories than you burn off (I do that anyway). Understand what your normal calorie intake per day should be, then increase that by 250-500 calories per day. If you aren’t seeing any real benefits, you can increase that number if you feel as though you want to.
Resistance Training
- Progressive Overload – Be sure to test your body, and push the boundaries of what your muscles can do, safely. This can be gradually increasing reps, sets, or the weight to get those gains you are looking for.
- Training Frequency – To optimise your time and progress, look at training each of the muscle groups 2-3 times a week. Mix it up, and do this with full-body workouts, split training sessions, so upper body one day, lower body the next, and make sure you are enjoying your workouts, and not suffering from mental fatigue or burnout.
- Compound Exercises – Targeting more than one muscle group will increase output and get you were you want to be faster. Multi-joint exercises, such as bench presses, rows, squats, and deadlifts are great for working more than one muscle group.
Get to it then! Bulk, don’t sulk, and start getting the physique you want right away, by following a few of these tips. Be sure to do it safely and responsibly, and be sure to speak to your physician if you start to encounter any side effects.
