Bony To Beastly : The Beginners Guide To Getting Bigger

Posted on 13-Jun-2016 by Kripa Jalan

Not every transformation story is fat to fit one. In truth, it’s just as hard for a conventionally “skinny” person to gain size as it is for an “overweight” person to lose it. Due to their genetics and inherent body types, ectomorphs may find it harder to put on muscle mass, as compared to mesomorphs and endomorphs.

Getting stronger and bigger is a whole lot more than just the quest to look better, although there’s nothing wrong with that. It brings with it immense satisfaction in being able to do something new, that you couldn’t do previously. So if you’re looking to gain size, this one’s for you.

Spoiler alert: It will not turn you into the hulk, except maybe in comparison to before.

1. Eat Enough

Just like someone trying to lose weight, while trying to gain size, your diet will account for most of your success; or failure for that matter. If you aren’t getting bigger, you aren’t eating enough. Your body torches just about 1500-2000 calories WITHOUT WORKING OUT. You’re going to have to eat a hell of a lot more so as to fuel the muscle building process. Now, for every person, the number of calories required daily differs. Some may require 3000 calories a day, some 5000. Sounds like a lot of food. But just like your muscle is trained to work harder, your stomach can be trained to eat more. Most of the time you’re probably underestimating how much you’re eating.

2. Set Realistic Goals For Yourself:

If you’re tempted by a program that offers to gain 20 lbs. in just 30 days, shoot it down. Under optimal conditions, you should aim to gain 2-4 lbs. of muscle mass per month. If you go for the 20 lb. hit, it’s likely you’re going to pack on extra glycogen, water, and some fat. We’re looking for a sustainable change, not a “quick fix”. Rome wasn’t built in a day.

3. Eat The Right Food:

Gaining size doesn’t mean you delve deep into a diet full of milkshakes and cookies. Quality still surpasses quantity. The goal is to get bigger and healthier not just pack on meat to the bones. Firstly, you need to ensure you’re eating adequate protein. Those requirements will vary from person to person. After protein, in order to get bigger, you’ve got to draw surplus calories from carbs and fat. Get in your grains, vegetables, fruits, dairy products, nuts, nut butters and oils, but still keep your processed food intake to a bare minimum.

4. Follow a solid plan

One that stimulates muscles growth throughout the body. Get in the basics, squats, deadlifts and bench press. If you’re too afraid of the barbell start with bodyweight movements like push ups and pull ups. The aim is to start and then stick to the routine. Having said that, after a point maybe simple calisthenics won’t cut It for you. Once you can do more than 10-15 reps of an exercise in a single set, you need to increase the challenge. Strap on a weight belt, do weighted push ups and pull ups and work your way up, incrementally.

5. Be Patient:

Don’t get greedy. In an effort to hasten your results, you might want to train bigger, ramp up your workouts quickly, guzzle down supplements and overload the body. Resist the urge, it might just be a call for trouble. Start out with an easy weight and add on in very very small amounts, week after week. It’s still more than you were doing before. Just like running hours on a treadmill and eating lettuce leaves for lunch isn’t a sustainable option, neither is making yourself miserable to put on size. Slow and steady wins the race.

6. Recover:

Yes, it’s just as important as training. In the midst of getting two curling sessions in a day, you might pride yourself with not contributing enough time to sleep and recovery. When you strength train, your muscles constantly break down and need to rebuild over the next couple of hours. Sleep is part of that process. Without it, your body can’t recover, and consequently, you can’t grow.

7. Hold back on cardio:

At least for a while. One goal at a time. Right now you’re working on strength and size. The treadmill might just “rob you of your gains”. If at all you want to, swim. When you do incorporate cardio back into your routine, make sure you’re keeping your calorie consumption high.

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