Get Big and Stay Big!

How to Get Big Muscles

The basics of how to Get Big, Ripped Muscles

Here you will learn how to get big muscles and burn fat by exercising correctly and eating right.  Your diet is just as important as the kinds of exercise you do.  We’ll start with diet, because many people fail to understand the importance of what they eat.

Your body can only build muscles if it has the right tools.  The tools necessary for constructing all the cells of the body are the amino acids found in protein-rich foods.

A person who was not trying to get bigger muscles could get by with a half gram of protein per pound of body weight per day.  In other words, for a person weighing 120 pounds, consuming 60 grams of protein per day would be enough to maintain cellular structures. A person who wants to build muscle should consume 1-1 1/2 grams of protein per pound of bodyweight per day.  If you currently weigh around 150 pounds, your daily goal for protein consumption is 150-225 grams.

You can also think of it in terms of caloric intake.  Calories are fuel, your body can survive on any kind of fuel for a while, but it will not thrive.

One of the secrets of how to get big muscles is to consume an adequate, but not excessive number of calories.  If you consume more calories than you burn, the excess will be stored as fat.  Your body thinks you’ll need those calories later.

If you don’t consume enough calories for an extended period of time, your body will turn cannibalistic.  The same things happen when there are not enough essential nutrients in your diet.  For example, in order to meet calcium needs, your body might start to break down bone. 

In order to get bigger muscles, your caloric intake should be balanced.  30-40% of the calories should come from protein.  20-30% should come from healthy fats.  20-30% should come from complex carbohydrates.

Muscle building exercises are strength building.  Any type of exercise can help you build.  It has to do with the number of reps or the amount of weight you are working with.

Let’s say you are doing curls to get big biceps.  You should only do the exercise every other day.  The off day allows that body part to recover and grow.  You can exercise your legs on alternate days.

In order to build, you first need to determine your max weight.  That is the amount of weight you can curl once using proper form.

You should be able to curl 50-70% of your max weight 7-10 times.  Once you are able to easily perform 15 reps per day, you increase the weight.  As your strength increases, so does your musculature.

Now you know the basics of how to get big, ripped muscles.  Stay up to date on current research.  Scientists are always coming up with new pieces of advice. 

 

Picture : Arnie at 18