How can i get huge muscles

I mostly use machines for legs and back, and those are the most basic machines, like the pulldown and the leg extension. I prefer free weights because of the freer range of motion. Barbells and especially dumbbells make me work harder to balance the weights, and the best workout is the harder workout.

I think most people can get big just using moderate reps and moderate volume and making sure they get all their meals in. I used heavy weights, but I always aimed for 10 reps. Get another rep or another three. Those are the ones that count. SWEET The truth is I could never grow much on reps lower than I found I grow best on sets of I do four sets of 15 for everything. Let the cardio and diet bring in the cuts.

Everything has to be in moderation. Looking to tighten your midsection? Follow these tips from men's physique's best. Written by Greg Merritt. Related Articles. Thank you for signing up. Your information has been successfully processed! I want content for Muscle and Fitness Promotions. But to most effectively build muscle mass quickly that means weight gained, not lost , you need to consume more calories than you burn each day.

Aim to eat roughly to extra calories per day. To make sure that any weight gained is from muscle, Fitzgerald recommends that the bulk of those calories come from protein. In a Pennington Biomedical Research Center study, people who ate a high-calorie diet rich in protein stored about 45 percent of those calories as muscle, while those following a low-protein diet with the same number of calories stored 95 percent of those calories as fat.

Long popular among bodybuilders, casein protein absorbs slowly into the bloodstream, meaning it keeps your muscles fed with amino acids for longer compared to other types of protein such as whey and plant proteins.

To get some pre-bed casein, try cottage cheese, Greek yogurt, and milk. For smoothie lovers, casein-based protein powder works like a charm. Muscle recovery requires more than the right nutrition. It takes time—roughly eight hours per night—dedicated to recovery, Fitzgerald says. After all, when you sleep, your body releases human growth hormone, which helps grow muscle and keeps levels of the stress hormone cortisol in check.

Plus, according to a study in the Journal of the American Medical Association , sleeping for five hours, as opposed to eight hours, per night for just one week cuts muscle-building testosterone levels by a whopping 10 to 15 percent.

The National Sleep Foundation recommends that adults ages 18 to 64 sleep seven to nine hours per night. No excuses. Start Sleeping Like One. But by boosting your performances at high-intensity lifting workouts, the natural compound effectively promotes muscle growth, according to the Journal of the International Society of Sports Nutrition. In fact, in one Journal of Strength and Conditioning Research review, researchers concluded that, at a given weight, supplementing with creatine can help you lift 14 percent more reps than you can sans supplements.

For the best results, opt for creatine monohydrate, the most thoroughly researched form of the supplement. A natural compound produced in the human body, beta-hydroxy-beta-methylbutyrate prevents muscle-protein breakdown, encourages muscle growth, and speeds exercise recovery.

Most people are happy with how they look by training for strength. Some want more aesthetics. But it always starts by building a strong foundation. If you lift big, you get big. This is why the best bodybuilders that ever existed were strong like bulls.

They knew strength equals size. Your muscles contract to move your body and lift the weights. The heavier the weight on the bar, the more gravity pulls it down. This forces your muscles to work harder to lift and control the weight. Lifting heavy weights stresses your body and muscles. It stimulates them to grow stronger and bigger so they can better handle that same stress next workout.

Put simply, you lift big, you get big. Arnold Schwarzenegger agrees. He won the Mr Olympia title seven times. But he also competed in olympic lifting, powerlifting and strongman before becoming a bodybuilder.

Arnold could Deadlift lb, Bench Press lb and Squat lb. The truth is that not all bodybuilders are strong, especially those who have done most of their training with weight machines. But years of power lifting and working with free weights had given me massive biceps and shoulders and back muscles and thighs. I simply looked bigger and stronger than the rest. Here are some examples…. These bodybuilders DID high rep isolation routines at one point to chisel their physique.

But they were strong first. They got strong by doing heavy Squats and Deadlifts. This is how they increased their overall size and muscle mass. Bodybuilders and powerlifters actually used to train the same way. It was normal for them to compete in both. Bodybuilding competitions even used to include feats of strength. Joe Weider changed this in when he created the IFBB and turned bodybuilding shows into beauty contests.

But strength is still size. Just look at powerlifter Dan Green and olympic weightlifter Dmitry Klokov. Dan Squats lb, Dmitry lifts lb overhead. Most guys want to build muscle to get laid hey, even I did. And sure, they might sneak curls in here and there. Their physique is therefore the result of doing a lot heavy lifting. This illustrates the principle of form following function. They win by lifting heavier weight. Two, those lb pro-bodybuilding mutants are of course more ripped than lb powerlifters.

The former is strict about his diet, uses all kinds of drugs to get more cut, and is tanned. The latter just eats a ton to maximize muscle recovery and break world records. Different goals. Put them side to side without tanning and at similar body-fat levels. Heck, they call me a bodybuilder.

This contradicts the last point. Plus Andy Bolton Deadlifted lb and weighs over lb. Weight classes in powerlifter go up to kg. These guys do tend to be fat. In the video below you can see Sergey Fedosienko Squat kg at a body-weight of only 58kg. This shows a lack of common sense. Because your maximum muscular body-weight depends mostly on your frame size and height.

This guy is only 4. Again, powerlifters win by lifting heavier than their competitors. Small powerlifters often eat strictly to avoid weight gain. But strength is size. Even celebrities have caught on and are now lifting heavy. Heavy Squats and Deadlifts do. But lifting heavy is what it takes. But get stronger.

And yet most people will make all kinds of excuses to not lift heavy. You need to lift heavy to increase your overall muscle mass naturally. Get started, today. The calf grew bigger which forced Milo to lift heavier weights. He became the strongest guy in his time, winning the Olympics 6x. Gradually increasing the weight stresses your body and muscles. It triggers them to gain in strength and size so they can better handle heavy weights in the future. Strength is size as already explained.

You got to lift big to get big. Progressive overload is how you do it. Start light, add weight each workout, do this as long as you can. Always try to lift more. It works the opposite way too — Progressive Underload. They use their muscles less by becoming sedentary.

Your body needs a reason to be strong and muscular. The sets, reps and exercises can stay the same. You just add weight. Most people get addicted to training programs that use progressive overload.

They find it motivating to see the weight on the bar increase each workout. They end up looking forward to going to the gym and see how far they can take it. Otherwise everyone would be Squatting lb. But most people are amazed by how long they can add weight.

Of course this is simple but not easy. So many people chase pump instead. They hammer their muscles with high rep failure training. But all this does is bloating up your muscles with water. As soon as you leave the gym, the pump is gone. Other people chase soreness. Novelty usually causes soreness — a new exercise, weight, rep range, etc.

What builds muscle is lifting heavier weights over time. Some people try to confuse their muscles. They keep changing exercises, sets and reps. Muscle confusion only ends up confusing you. You gain strength quickly the first weeks you do a new exercise. If you want to confuse your muscles, add weight on the bar. This gives your body new stimulus to grow stronger and bigger muscles but without confusing you. Start light to build momentum.

Use small jumps of 2. To build muscle you must do compound exercises that work several muscles at the same time. Most people try to build muscle with isolation exercises like curls, flies and leg extension.

This is ineffective because the weight is too light. Only one muscle group lifts the weight while the rest is taken out of the movement.

This limits how heavy you can go. Yet size requires strength.