We get tons of emails every day from guys who help with the bulk.
The funny thing is, they aren’t looking for ways to build muscle slowly and sustainably.
In fact, not a single guy rights to us on how to put on 1 pound of muscle per month.
What they really want to know is how to build muscle as quickly as possible. In other words, they want to get HUGE and they want to do it ASAP.
Unfortunately for them, they aren’t always thrilled with the answer they get.
The truth is that there IS NO SECRET to bodybuilding.
You already have all the information you need available to you.
The trick is to apply it consistently.
If you can follow these proven methods of gaining muscle every day you will gain muscle mass.
In fact, the real secret is that there IS NO SECRET.
So How Do I Get Huge?
With that said, at the end of the day people still want to put on mass.
The average dude is tired of being skinny and weak.
He wants a body that he can be proud of and show off to other people.
Oh, and they want it sooner rather than later.
While we love to hate on people who don’t want to put in the work for something, in reality we can totally understand why someone would want to look great as soon as possible.
Having a great physique will bring a lot of benefits into your life.
You will date higher quality women, people will be drawn to you and want to be associated with you.
Your confidence will be higher which will improve your career prospects and help you deal with the challenges in your life more effectively.
Who wouldn’t want that?
So, we totally understand why people are looking to make the change as quickly as possible.
So how can you get huge quickly?
Funny enough, it’s by going slowly.
If you focus on gaining mass at a sustainable rate (say, 2-4 pounds per month) most of your gains will be muscle which means you won’t have to spend months dieting down.
Instead of spending half the year cutting when your bulk is complete, you will be a short cut away from being beach ready.
Why Isn’t This More Well Known?
You might be wondering why so many magazines, training videos, supplement companies and fitness “gurus” claim to have the secret to “MONSTER GAINZ!”
It’s simple really – it’s what sells their service.
Nobody signs up for personal training with the guy who says he can help you build 10-15 pounds of solid muscle over the next 6 months.
They sign up for the guy who claims he can help them add 3 inches to their biceps in a month.
It’s no surprise that these people ultimately don’t get what they want, blame their genetics and quit the sport entirely.
In fact, there are a ton of guys out there that simply jump from one fad diet or training program to the next.
They do this for years and don’t actually improve their physique noticeably.
On the other hand, if they had just focused on gaining 15-20 pounds of muscle per year with a clean diet and heavy compound lifting with progressive overload, they would have built a great physique.
Look, 15-20 pounds in a year doesn’t sound like much to the average skinny 150-pound dude.
However, think of it this way: if you gain even 15 pounds per year of muscle for three years straight, at the end you will be 195 pounds and cut.
In other words, you will have a physique that will blow most people away!
The Supplement Industry
Let’s talk a bit about the supplement industry and how they are helping to create this misconception.
Most products bill themselves as the secret formula to getting huge.
This is why you have beginners who rather than taking the time to learn to deadlift properly buy Animal Pack multi-vitamin and swallow 11 pills every day.
It doesn’t help that these companies hire celebrity bodybuilders to endorse them and claim that they are an essential part of their routine.
What they DON’T tell you about are the 15 other supplements they take, the steroids, and the 10+ years of training.
To clarify, we aren’t against supplements.
In fact, we definitely recommend you use them to take your training to the next level.
Fat burners, testosterone boosters, whey protein and BCAAs are just some of the supplements that can definitely help you build muscle more effectively.
However, what we do have an issue with is some of these products that quite frankly do nothing.
They hide their ingredient list behind some “proprietary formula” label so they don’t have to tell you what you are really consuming – nothing.
The Proven Method to Building Muscle
Now that we have all of that out of the way, let’s get into just how you should go about building muscle for optimal results.
First, you want to make sure you are lifting more weight over time.
That means if you are benching 135 pounds today, 3 months from now you should be benching a lot more.
If not, your body won’t get any bigger.
Remember that your muscles grow in order to better handle the stress you throw at them.
If you aren’t challenging your body each and every workout then it will have no reason to get stronger and bigger, since the muscle mass it already has is plenty to cope.
Second, you want to make sure you focus on the core compound lifts.
These include deadlift, squat, bench press, dips, pull-ups and rows.
These exercises work multiple muscle groups at the same time with heavy weights which encourages the body to get bigger.
Even if you aren’t able to increase the weight you are doing on, say, the bench press from one week to the next. Try doing more reps.
Doing 135 pounds for 5 reps one week then doing 135 pounds for 7 reps the next week is still progressive overload.
Once you can do more than 12 months it’s time to increase the weight, as going above that level takes you out of the hypertrophy range.
Diet and Supplements
Finally, support your training with a balanced, nutritious diet and high-quality supplements.
Make sure you get at least 1 gram of protein per pound of bodyweight.
Eat plenty of green leafy vegetables and make sure your only consume complex fibrous carbohydrates. S
plit your daily nutrients over 5-6 meals each day, aiming to consume more carbs around your workout rather than the evenings when you don’t need the energy as much.
For your supplements, you will definitely want to make sure you are consuming a solid whey protein isolate product to make sure you are hitting your daily protein intake goals.
While whole foods are always the preferred option here, it’s unrealistic to expect to get all your protein from chicken breast and egg whites when you weigh over 180 pounds.
You will also want to consume a testosterone booster that uses natural, scientifically-proven ingredients.
The reason a testosterone booster is so important?
Remember that testosterone is THE male hormone – men who naturally produce more of it tend to be more confident, stronger, more muscular and leaner.
Simply put, if your testosterone levels are low you will have a hard time putting on size.
That’s why you want to make sure you are doing everything you can to keep your testosterone production as high as possible.
Hopefully you are reading this article early in your bodybuilding journey.
That way, you can start putting the habits in place now that will lead to success down the road.
Remember that Jay Cutler, Phil Heath, Ronnie Coleman and all the other guys who won the Olympia title numerous times all took years to build their physiques.
While your goal might not be to compete on stage at that prestigious event, you can still learn something important from them.
It takes years of consistency to build a great physique, which is exactly why so few people have one.