Lift Weights to Bulk Up

Program Description
There’s no more time-proven method to add size and shape to your physique than lifting weights. Also called “progressive resistance training,” the basic theory is simple: you add increasingly more stress to your muscles over an extended period of time, causing them to gradually get bigger. With each workout, you incur countless, tiny injuries to your muscle tissue. As you rest and eat properly, your body repairs these “microtraumas.” It also adapts through what's called hypertrophy: making your muscles bigger and stronger than they were previously.

Actions
1. Operate in the 8 to 12 repetitions range to build mass. Do fewer sets (groups of repetitions) if you're a beginner, or more if you're intermediate to advanced.

2. Put most of your focus on performing “compound movements,” exercises that allow you to hit several muscle groups at once: the squat, deadlift and bench press are good examples.

3. Create workouts combining free weights, machines and your own body weight to keep your training engaging.

4. Your body absolutely, positively, must have high-quality protein: a good powdered supplement, lean meats, lentils, nuts and eggs are just a few examples.

5. If you hit a plateau, you may want to consider a supplement such as creatine monohydrate, which safely allows your muscles to train harder.