To best add muscle bulk to your frame, you will have to go back to the basics: compound lifts, diets, and supplementation. Your workouts will have to be based on heavy basic lifts with low rep counts and longer rest periods in between exercises reps and muscle groups to allow the muscles to recover as much as possible. Every meal you eat throughout the day should have protein in it to continuously fuel the growth of new muscle, and you might need to supplement with protein shakes or bars to help meet your protein needs for the day.
Step 1
Make sure you are performing a heavy lifting routine that concentrates on basic multiple joint exercises that utilzes more than one muscle group at a time. Exercises such as the barbell squat, dead lift, bench press, pull-ups and military presses force more muscles to work in unison. According to Realweighttraining.com, using compound movement will allow you to lift much heavier weight than isolation exercises that utilize only one muscle group. Lifting heavy weight will recruit the largest amount of muscle fibers and also stress the body the most, resulting in larger gains in muscle and strength.
Step 2
Eat more calories, but pick the right kind of food to do so. To gain muscle mass, you will need to increase your caloric intake as well as how many times you eat during the day. You should eat six balanced meals per day. Each meal should contain a portion of protein from either, fish, lean meat or poultry. The carbohydrates in your diet should include whole grain breads, brown rice, sweet potatoes, oatmeal and green vegetables. For fats, choose extra virgin olive oil, avocados, peanut oil, or nuts and seeds.
Step 3
Take creatine. According to Creatine-monohydrate.com, creatine is a natural compound found in the body that stores energy from amino acids in the form of phosphocreatine. Phosphocreatine gives you energy for muscle contractions and is needed for creating ATP molecules, which fuel your workout. Supplementing with creatine will allow you to work out with more energy and more intensity and will also help you to recover more quickly.
Step 4
Be sure to rest. Your muscles do not grow in the gym; they grow during recovery. As you lift heavy weights, your muscles form microscopic tears; during recovery, your body uses protein to repair this damage. As your muscles repair and recover, they will grow stronger and larger to handle the demands placed on them from heavy lifting.
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