Are you tired of being skinny and weak? Would you like to have a strong, muscular physique that you can be proud of? If you answered yes to these questions, then this is the perfect article for you. Most men would like to have a lean, muscular body. If you have been skinny all your life and have never been able to be big and buff, do not give up hope. By following an intelligent exercise and diet program you can bulk up and build the type of strong body that you have always dreamed of. If you want to learn how to get big and buff, keep reading.
First things first, if you want to gain muscle mass, you need to get your diet in order. To gain a noticeable amount of muscle you must eat more calories than you burn. If you are constantly in a caloric deficit, you will never gain any real size no matter how hard you train in the gym. You must eat big to get big. To gain quality muscle, however, you cannot simply stuff yourself with junk food. You have to eat healthy, nutritious foods that will promote muscle growth. You can eat a moderate amount of junk food, however, because with all the heavy lifting you will be doing you will not need to worry about getting fat, and the excess calories will help to fill out your physique.
Protein is king. Building muscle needs protein. Eat approximately one gram of protein for each pound of body weight. So if you are 150 pounds you should be eating at least 150 grams of protein every single day. Eggs, chicken breasts, red meat, sea food, and milk are all excellent sources of protein. To make sure that you are getting enough protein you may wish to supplement your diet with protein shakes. The perfect time to consume a high protein milk shake is immediately post workout.
Carbohydrates provide you with the fuel you need to get through your grueling workouts, so eat plenty of complex carbs, such as oatmeal. Fast digesting carbohydrates, such as white bread, are bad for people looking to lose weight, but since you are attempting to get big, you don’t need to be overly restrictive with your diet. Eating simple sugars immediately after a workout can actually encourage muscle growth.
When you hit the gym, stick to basic compound movements. The squat, dead lift, and press are great because they work multiple muscle groups at once and allow you to use heavy weight. Use a weight that allows you to perform each exercise with proper form and perform 3 sets of 6 to 12 repetitions. Keep your workouts under an hour in length.
Rest days are crucial. Remember, muscle grows when you are resting, not while you are in the gym. If you workout too frequently you will never get bigger. Lift weights no more than four days per week and concentrate on getting stronger in all the basic, compound lifts.
You don’t have to accept being skinny and weak. Use the knowledge you’ve gained by reading this article to build a strong, buff body.