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A few points in no particular order are set to follow on how to get big quick
Food in the form of calories – whats the deal
Calories are the underlining factor to putting on any form of weight. The more you eat the more weight you will put on. Now this is where you have to make sure you have good, clean calories from healthy foods instead of processed rubbish. You will get big quick with fast food but the weight it going to be fat. Good clean foods can include protein from lean chicken breast, red meats such as steak and simple yet effective eggs. Carbohydrates should come from whole grains such as oats and breads that are unprocessed. Anything brown is usually the healthy option for you i.e. brown rice, brown bread, and brown pasta. In regards to fats you should not neglect them. Good EFA aka essential fatty acids should be supplemented in your diet such as omega 3, omega 6 and omega 9 fats. Fats are more calories dense to for 1 gram of fat you will get 9 calories (over protein and carbs that only offer 4 calories per gram). The simple rule of thumb is to avoid rubbish and saturated fats eat as clean as possible.
When to eat and what to eat
You will need to eat frequently, every 6- 8 hours and some times even more depending on your size. If you supply your body with nutrients on a regular basis then it will keep you metabolism elevated and less likely to store so much fat as opposed to just eating 3 rounds meals a day spaced with 5 odd hours between each. As long as you supply your body with enough materials over the course of the day on a regular basis then it will have everything it needs to aid you in to get big quick.
Before the gym and after the gym – body fuel
Fuelling before works out and re-fuelling after work out is a must! You have to have the energy before you can work out to make sure that you gym session is as intense as it can be. During the work out always take fluids to keep your self hydrated. After the workout you need some quick absorbing nutrients as your muscles are like sponges, waiting to take up as much good materials to recover as possible. The ideal thing here to get big quick is to take a liquid meal consisting off fact acting proteins and carbohydrates. Ignore fats here as they will slow down digestion. Whey protein along with either maltodextrin or dextrose in a water solution is the best bet you can go with. The golden window to get big is now, so for the next hour or so you have time to gie your body fresh clear calories to repair and grow, so make sure you are ready to have a real meal an hour downing the shake.
In the Gym – Stretching and reps
As for working out to get big quick, before you start always stretch. This is to reduce the likelihood of injury and mainly to loosen the muscle up so you can hit full ROM (range of movement) without any restrictions from stiff muscles. Each rep of any exercise should be done slowly and controlled, yet some what explosive. Might sound contradictive? Well you don’t want to just drop the weight so when bringing the weight down on the negative move of the exercise do it slowly and controlled resisting gravity as much as you can. Then the explosive part of the more is to power through with control the positive part of the rep. In terms of how many reps to do only you know if 5 reps is hitting the muscle better than 12. In theory, and preferred for hypotrophy (getting big quick) most use around the 8 rep mark with a moderately heavy weight.
Change your routine too on a regular basis. Do not do the same routine week in, week out for months on end. Try to mix it up with change every 6 to 8 weeks even if the changes are small like rep scheme, number of set of substituting exercises. A note of much importance is to keep your training session to under an hour, as any more is going to be counter productive to avoid any form of overtraining.
Do supplements help you get big quick?
Supplements are no special trick that will add lbs of muscles to your frame like some promised. If you want to spend your cash then spend it on good clean foods over supplements. This is not to say that supplements are totally no good as this would be a lie. Some supplements have their place and can be really useful and stress free, i.e. whey protein in the morning over eating half dozen egg whites. Creatine and Glutamine are too very popular supplements along side protein powder of which both can be found in foods but in small dosages, so often supplementing with them separately can be beneficial.
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| Dean C |
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