Building your muscles to their genetic limit requires a great deal of dedication. You will have to make training your first priority, completely adjust the way you eat and sacrifice other elements of your lifestyle in the service of your goal. Missing workouts and meals is not an option, nor is partying. Fulfilling 100 percent of your bodybuilding potential is grueling, and very few people have the willpower to do it, but it can be done by faithfully following several steps.
Step 1
Clean up your lifestyle. While recreational bodybuilders can get away with occasional partying and divergence from their routine, this is not an option for those who truly wish to maximize their potential. In order to achieve your goal, you will have to completely eliminate your late-night social life. You must get at least eight hours of quality sleep per night to optimize your body's growth capabilities. Additionally, you must abstain from the use of alcohol or recreational drugs, as these will inhibit your body's natural production of muscle-building hormones. Finally, aim to minimize sources of stress in your life, as stress can cause the release of cortisone, which inhibits muscular synthesis.
Step 2
Increase your food consumption. Chances are that you're currently eating far too little to maximize your muscular potential, especially in the way of protein. Aim to increase your daily caloric intake to at least 4,000 in at least five meals, while focusing on the quality of calories you ingest. Eliminate sweets and other simple carbohydrates, and ensure that you incorporate complex carbs and protein into every meal, even breakfast. On a daily basis, you should aim to ingest at least one gram of protein per pound of bodyweight, and more if possible. Great sources of protein include red meat, white meat, fish, beans and tofu.
Step 3
Begin a heavy resistance training program. Aim to work out for 60 to 90 minutes, three to five times per week. If you're lifting three times per week, opt for a full-body routine; if you're lifting five times per week, you can use a body-part split. Stick to the fundamental, mass-building compound exercises. Make sure that you're performing chest-presses, shoulder-presses, squats, deadlifts and rows at least once per week each. For all exercises, aim for three to four sets of 8 to 12 repetitions with moderate-to-heavy weights and at least 90 seconds of rest between sets. Follow a set routine for four to six weeks, then make adjustments to the order and variations of exercises to avoid plateauing.
Tips and Warnings
- If you're struggling to find ways to fit protein into breakfast, try eggs or egg whites and bacon or sausage. After bulking up for several months, you may be satisfied with your size, but wish to see more muscular definition. If this is the case, simply reduce your caloric intake by about 500 calories daily while maintaining your protein intake and training, and you will gradually lean out.
- Never start an exercise program without clearance from a health professional.
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