In bodybuilding, everyone strives to be big. The more massive you are, the better off you are. You don’t even need to be a bodybuilder to want to pack mass on. With that said, below are three simple tips that can help you get bigger and stronger within a short period of time.
Lift Very Heavy
When it comes to getting big, the heavier the weight you lift, the more mass you’ll pack on. It’s simple, the stronger you get, the bigger your muscles will get. Ideally, you should train with heavy weight, low reps (4-6 reps per set) and do a total of 6-9 sets for each body part. Do six sets for smaller muscles and nine sets for larger body parts (legs, back, chest and shoulders) and train each muscle once per week. Also, at the end of each workout, perform a one-rep max on any exercise for the body part you have just trained.
Do the above for 4-5 weeks. That is when you should notice a huge difference.
Consume Lots Of Food
If you don’t eat a lot of food, the good kind, then you will only gain so much mass. In other words, eat lots of food that is high in protein, low in fat and contains a moderate amount of good carbs. Try to eat three small meals per day and drink 2-3 meal replacement shakes per day. This will be the equivalent of consuming a total of 5-6 meals per day.
Another good tip is to make your own weight-gainer smoothie, such as an oatmeal/banana/peanut butter/ice/milk smoothie. Simply add a frozen banana to the blender, as well as a tablespoon of peanut butter, half a cup of dry oatmeal, 3-4 ice cubes and two cups of milk. This will be one serving that contains more than 500 calories. Drink it for breakfast, lunch or have it as a snack.
Ease Up On Cardio
Finally, ease up on cardio, but don’t cut it off altogether. Do an intense cardio workout 2-3 days per week and for 15-30 minutes per session. The goal for you is to bulk up and get huge. Once you gain the mass you desire, then you can go back to doing your normal cardio workout.
Just remember to eat big, train heavy and ease up on the cardio. If you do those three things and you are consistent, then you will gain the mass you want.