Size is an important issue for some people, particularly in regards to their body. Body size often correlates to body strength, and these can become even more important to individuals participating in contact sports and other activities where relative size matters. There are no safe ways to cause your bones to grow in size, but you can increase the mass of both individual body parts and your body as a whole by developing and growing your muscles.
Step 1
Perform strength training exercises every other day. The most efficient form of this exercise is weightlifting, which applies heavy weight and stress on the bones and muscles. This workout taxes the muscles and triggers your body's adaptive response to this strenuous workload, which is to build more muscle. If weightlifting is not accessible or possible, you can also build muscle through body mass exercises or resistance tubing, although the effects may be less pronounced.
Step 2
Eat large amounts of protein every day -- Iron Magazine recommends consuming between 1 and 2 g protein for every pound you weigh. In addition to this, you should also increase your calorie consumption in order to give your body the fuel needed to generate new muscle. Aim for 18 to 20 times your body's weight in calories. Drink plenty of water to facilitate your body's processing of protein, and make sure you are eating a diet filled with all the major food groups to get the vitamins and minerals your body needs.
Step 3
Allow your body ample periods of rest. You should follow a day of heavy lifting up with a day of rest and recovery. This lets the muscles recover and heal, and your body uses this time to generate more muscle. Without rest periods, you will not see your body's mass increase. You should also get plenty of sleep every night to aid your muscles' recovery.
Tips and Warnings
- Some muscle supplements may be able to yield effective and safe results in your efforts to increase size on your body. However, others may still have unwanted side effects and damage your health. Research these supplements carefully before using them, and consult a doctor if you are unsure of their safety. Always take supplements as directed.
- Anabolic steroids are an illegal drug used to create very rapid growth of your body parts. However, use of this substance can get you in legal trouble and put you at risk for a number of serious health problems, including heart attack, impotency and a shortened lifespan. Do not use these under any circumstances.
