n order to get ripped abs and a chiseled chest for the summer months, one must first bulk up and get huge during the winter months. Here’s how to get big.
Getting big and muscular is a simple equation of calories in versus calories out, in conjunction with a proper weightlifting program and clean diet. It is very easy to become “huge” without the use of anabolic steroids. Many professional athletes and bodybuilders have done it, and so can the average person.
How to Work Out to Get Big
The process of getting ripped is a simple two-step process. The first step in the process is working hard in the gym. A proper weightlifting program will involve working out as little as three days a week for beginners, and up to five days spent in the gym for more advanced trainees.
A great program to begin with for those just starting out is Mark Rippetoe’s Starting Strength. The program recommends beginning with important complex exercises in the first couple months of a beginner’s routine. Weight is added each week as the trainee becomes more and more comfortable with the exercises.
The most important compound exercises which every weightlifter should begin with are the bench press, the squat, and the dead lift. These three exercises are the most important exercises in bodybuilding and power lifting alike. Every workout routine should include them in some way.
Sample Exercise Routines
After a couple of months of mastering the compound exercises, while progressively adding a little weight each week, a new lifter will be ready to move on to a slightly more advanced three- or five-day routine. For most people, it would be best to start out with a three-day lifting routine.
A three-day weekly routine would be structured so that there is at least one day in between each workout. For example, Monday could be chest and arms day (centered around the bench press). Tuesday would be off; Wednesday could be legs day (centered around the squat). Thursday would be off, and Friday could be back and core (abs) day (centered around the deadlift), followed by the entire weekend off.
How to Eat Right to Get Big
There is a popular saying in bodybuilding: “Eat big to get big.” However, eating big does not mean eating unhealthy. A proper, “clean” diet will lead to the best gains in muscle, strength, and looks. This involves proper hydration as well as plenty of healthy sources of protein.
The two most important food types that a bodybuilder eats are protein and carbohydrates. Protein functions as a source of nutrients that can be used to repair muscles, and carbohydrates serve as the fuel for workouts. It is vitally important that every meal includes a source of protein and a source of complex carbohydrates.
Healthy Sources of Protein
Healthy protein-rich foods are lean meats, fish, and dairy. Grilled chicken is a great sources, with up to 30 grams in a 3.5-ounce breast. Salmon is one of the best fish sources of protein, which also comes with healthy dosages of omega 3s. Milk, yogurt, and low-fat cheese will also provide the body with plenty of protein, as well as vitamin D and calcium, which can help speed up muscle recovery.
Healthy Sources of Carbohydrates
Good carbohydrates can be found in wheat bread and whole grain cereals. It is recommended that the bulk of your carbohydrates come from whole grains, as these take the longest to digest. Complex carbohydrates are good for you because they provide the body with a long-lasting source of energy throughout the day.
In summary, getting big and muscular is really just a simple combination of training hard and eating right. Aim for one gram of protein per pound of body weight per day in your meals, and continue to get in the gym every week. Patience and motivation are important. Rome was not built in a day, and your six-pack won’t be either.