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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 12-07-2011, 09:24 PM   #1
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Default What works to get really big?

I want to get bigger and look pretty thick. What really works to make this happen. What kind of exercises should I be doing in order to make that happen?
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Old 12-07-2011, 09:36 PM   #2
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Eat lots of food. If you aren't growing, eat even more food.

Squat, dead lift, rows, bench press, pull ups, dips, and overhead press.

Squats and dead lifts are not optional, and you should get as strong as you can on them. They will make you big and strong. Squats should be to or below parallel.
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Old 12-07-2011, 10:21 PM   #3
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Yup. Squats, deadlifts, and overhead pressing are going to make you huge all over. And forget the chicken and rice and broccoli line. As much as I love chicken and broccoli, if you want to get big, you're going to need a lot of calories. Throw in lots of meat, lots of veggies, root vegetables, and grains if you like them. More calories, more size. And don't skimp on fat. Add sour cream and butter to anything that tastes better with them (here's a hint, its everything)
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Old 12-07-2011, 10:37 PM   #4
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20 Rep Breathing Squats
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Old 12-07-2011, 11:09 PM   #5
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  • Lift free weights.
  • Ignore the machines in the gym.
  • Ignore isolation exercises other than perhaps basic curls and calf raises.
  • Strive to progressively improve your performance on Squats, Deadlifts, Rows, Bench Presses, Overhead Presses, Pullup and Dips.
  • Train a body part at least twice a week.
  • Don't train more than a total of four hours in the gym per week, max, but make that time count.
  • Don't train to failure all of the time, rather concentrate on getting all your reps and increasing the weights whenever you can.
  • Eat enough food to gain at a steady rate but not pile on fat.
  • Don't obsess over including or avoiding any particular dietary macro-nutrient (in other words, eat enough protein, carbs and fats but don't obsess over the numbers of either).
  • Sleep enough each night to feel well-rested each day (generally 7-9 hours for most people).
  • Have patience. Rome wasn't built in a day and neither will you be ...regardless of how badly you may want it, you're going to have to pay your dues. Be consistent.
  • Most of all, and this bears repeating: Focus on nothing other than progressively getting stronger on Squats, Deadlifts, Rows, Bench Presses, Overhead Presses, Pullup and Dips. Nothing else matters and everything else is just to support that simple goal.
  • Read this: The WeighTrainer - The Rules of Productive Weight Training for The Drug-Free Trainee and never forget it.
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Old 12-08-2011, 02:49 AM   #6
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Consistent and hard training. Don't change a routine that works until it stops working. Start thinking in months and years rather than in weeks and days.

And everything the lads have said above as well.
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Old 12-08-2011, 05:03 AM   #7
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Dianabol.

Right, I'll try to be serious for once... if you seriously want to get bigger and stronger than you can't just enter the gym and hope to simply meander along and see results - time, effort and serious energy has to be put into, not working out, but TRAINING. Good routines, diet, exercises and suchlike can all help of course, but attitude and determination are the real factors involved in progress. Exercise selection is important, but if you do squats, deads and bench half-arsed and with a shitty range of motion then there's no point. In order to achieve these things then you have to WANT it.
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