How to Get Bigger in Size & Strength

he Truth of the matter is that there is no easy way out, no short cuts home all you need is determination and time to get the way you always wanted to look and feel. Follow these rules and there will be no way you cant get stronger and bigger in a matter of time.

1. Set a Goal for Yourself !

Set a goal for yourself today, and keep with it. See yourself 10 pounds heavier in 3 months or able to lift 305 lbs. Make a workout program for yourself that will see you through to that goal. Don't lose track of the goal.  Keep a log book for your workouts. Your mind will constantly be aware of the goal you have set for yourself. It will also remind you of your past glories and what you still have to prove to yourself. If you don't know where you want to go then you wont get anywhere. You need to be specific with your plan.

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2. Change your Workout Routine !

Change your workout routine every 3-4 weeks. Your muscles after a few weeks of the same program get used to the workout and it becomes harder to add size and strength when this happens. Don't change the workouts that work just change the amount of reps or weight. Try to superset it one week. Which is to have no rest in-between sets. A great thing to do !

3. Train with Progressive Poundage !

In order to increase size and strength. Make sure you have beaten your personal bests from your last workout of that muscle.

4. Don't OVER TRAIN !

Don't train too long or too often. An hour to an hour and half is a max for working out time and you should work out 3-4 times a week always working a different muscle once a week.

5. Protein !

To be able to make muscle without losing size, go by this calculation. If you weigh 200 pounds you should eat (200 X 1= 200 grams of protein) or you could use this (200 X1.5=300 grams). The Best protein source would be whey protein found in milk but you can find it selling in GNC and other places of that nature.

6. Drink lots of Water !

The resources that create muscle are transported by water, which is found most in your body. Drink lots of it. You wont be dehydrated when working out.

7. Estrogen is your Enemy !

Don't take anything that produces estrogen ! Such as cannabis, alcohol and Soya.

8. Sleep !

You probably wont believe this but you grow when you sleep. Its a proven fact. Just because you go to the  gym you think your going to grow into Arnold. Not so, as much of determination and effort you put into the gym you should put when your outside of it.

9. Emphasize the Negative !

Muscle growth is the byproduct of muscle contraction. People put a lot of emphasis on the concentric movement. This is mostly the lift, when the muscle shortens. But the stretching of the muscle known as the eccentric or negative, is the phase where the muscle lengthens which can produce great results. It is an easy way to get great results just keep it in mind when working out.

10. Stop All Aerobic Activities !

This is a thing you must stop if you want to bulk up. It can determent mass building by taking your energy from lifting to other activities.

11. Lift Explosively !

The amount of force a muscle generates is proportional to the amount of growth that muscle will go under. No half ass jobs.

12. Eat 5-6 meals a day.

Increase Carbs by 30-50%, caloric intake by 10-25%, protein by 1.5 grams per 1 pound of body weight.

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