Muscle Building

4 Ways to Get Freaking Huge

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Time To Get Swole

Man, do I have some magical, mystical, muscle building advice for you today. But I know – you’re extremely skeptical. You’re waiting for the bullcrap; to be let down by some cool sounding training system with overly complicated mumbo jumbo, and exercises that suck.

Sorry, no fail for you today.

I don’t hand out fail. I’m not pushing an agenda. You want to get big fast, then do the following.

1 – Stay with a Simple Routine

Listen, you have been searching for the ultimate routine for years. In fact, you spend more time reading about routines then performing routines. And each week you switch routines. I’ve found it, this week I’m making the change to blah, blah, blah and will grow!


Enough with this foolishness. I’m about to carpet bomb your fantasies, so you have been warned. Brace yourself. Here goes…it doesn’t matter what routine you use. Yes, you heard me right. Doggcrapp, Max Stim, Dogg Stim, Max Crapp…whatever. Just pick something and stick with it. And make sure the routine isn’t complicated. You don’t need complicated.

A simple routine focuses on progression of weight using basic heavy compound lifts including:

  • Squats
  • Deadlifts
  • Bench Press
  • A form of the Overhead Press

E. T. C.

If you find that your routine has you doing giant sets, drop sets, or focusing on the dreaded mind-muscle connection, run like the wind. And worse yet, if it contains too many isolation movements…well…FAIL. You don’t need training techniques or isolation movements, you need to:

2 – Lift Heavy Ass Weights

Lift heavy ass weight. Heavy ass weight makes muscles grow. Heavy ass weight can be in any rep range, because it is heavy ass weight and is kicking your balls seven ways to Sunday.

What rep range should I use? FAIL! It doesn’t matter – Lift heavy ass weights!

What should my rep speed be? FAIL! It doesn’t matter – Lift heavy ass weights!

Should I do cable crossovers before or after flyes, and should incline bench be performed with a 22 degree angle, or a 24 degree angle? FAIL! It doesn’t matter – Lift heavy ass weights!

What split is the most effective for mass? FAIL! FAIL! FAIL!


But I don’t want to lift heavy! So and so says that squats are bad for your knees, and my mom is afraid and wants me to take up knitting.

Both so and so, and your mom (no offense to moms) can barely lift a roll of toilet paper to wipe their own asses. If you want to look like your mom, listen to the training advice of your mom. If you want to pack on muscle, lift heavy ass weight!

The end!

3 – Stop Bitching and Get Your Ass to the Gym!

I’m tired.

My toe hurts.

My right nut seems small today, maybe I shouldn’t train.

Want to know how to fail? I mean epic fail? Continue to make excuses, and avoid going to the gym. Want to know how to succeed? Gird up your balls, shut the hell up, and get your ass to the gym, 52 weeks a year. The end.

This isn’t complicated.

Of course your left nut hurts! You’re lifting weights. Lifting heavy ass weights will hurt from time to time. Pain is part of the equation. We aren’t collecting bottle caps here, Charles.

4 – Forget Your Damned Abs and Eat!

I want a six pack!

Bud, if you think you can pack on muscle and carve out a six pack in the same month, you need to lay off the crack pipe.

This just in…if you want muscle, you need to eat big. If you want to be a 220 mass monster, but only weigh 120, you need to start eating like you weigh 220 pounds.

How long should I bulk before I cut? FAIL! Eat until people at the gym start asking you where you get your steroids from. Then, and only then can you start cutting.

Should my bulk be dirty or clean? FAIL! Grab a shovel and get to gettin’.

Whole milk has fat! Almonds have fat! I can’t eat fat! FAIL! Listen, drinking whole milk and lifting heavy ass weights equals muscle mass.

Final Thoughts

  1. Lift heavy ass weight using heavy ass compound lifts.
  2. Eat big.
  3. Never miss a workout.
  4. Stick with a basic routine.

Follow these 4 rules for two years and you will dramatically change your body. The end.

Rock Rannick

Rock Rannick is the contributing content writer for Muscle and Brawn. Rock is a veteran of several bodybuilding shows, and is practitioner of Heavy Ass Training.

Latest posts by Rock Rannick (see all)

  • Paul Oct 26,2012 at 12:44 am

    Hahaha bad ass advise Me like it!!!!!!

  • KK9 Oct 24,2012 at 6:34 pm


  • Jose Oct 17,2012 at 7:55 pm

    Love this article, he is so right on every level. Does’nt matter what your routine is, just stay consistent and eat like a beast and you will eventually look like one. Really enjoyed reading this, made me laugh so hard because its so damn true. People can be retardedly hard headed at times. QUIT YOUR BITCHING AND GET TO LIFTING! Mad love!

    #get big or die trying

  • steve Oct 16,2012 at 9:33 am

    listen, this is kinda correct on every level, obviously go heavy (after proper warm up set), keep to compound excerises, your time in the gym will be minimal and more enjoyable because you will see results, cut out the crap in your diet, eat good foods and only eat what is required by the body, don’t ‘over eat’ or ‘undereat’ keep it clean, you will naturally look leaner just from this, then whether its comp time or holiday time, then and only then adjust your training/diet to get ripped over 10-14 weeks depending on how much body fat/water you are holding. Lastly take supplements BUT not the bullshit marketing ones i.e take this tablet cos they are like steroids and you’ll get massive in a month, CRAP!!! take basics, extra zinc, BCAA’s whey, isolate, vit-c, glutamine etc. Finally LISTEN TO YOUR OWN BODY NOT SOME ARMCHAIR BODYBUILDER AT THE GYM. I’m 205 lbs, 7% bodyfat and 49 yearts old, trust me it works, enjoy what you do, don’t stress like your the next MR Olympia if you don’t train every day or eat a pizza. Get real and stay real. Happy training everyone and good luck.

  • Stu Oct 3,2012 at 7:35 pm

    This article is actually awesome. Im gonna lift some HEAVY ASS WEIGHTS right NOW!!

  • Alex Sep 19,2012 at 2:42 am

    This article is funny as shit Man XD I just started bodybuilding I’m √úber Sexy 2!! Swear I’m gonna be the next pro I’m 17 still in High School ….any advice?? Hmu

  • jtcdesigns Sep 7,2012 at 9:47 pm


    For one, its near impossible to gain 60 pounds of “muscle” in just 6 weeks. I’m pretty sure you gained a lot of fat through out your body and with drinking a lot of water probably holding a lot of it in as well.. Its hard enough to gain 60 pounds that fast just from getting fat… its multiple times harder to gain that much in muscle.

    If you want to get big and not get a huge gut you don’t need to pound down a billion calories. What you need to do is eat healthy foods.. eat often and make sure you are taking in adequate calories and protein. And by that I mean dont go overboard. You certainly do not need 5k calories a day.. unless you are one of those skinny freaks who can eat 2 large pizzas in one sitting and end up losing a pound.

    This article is quite true in the aspect of getting big means lifting big. The reason for the other multiple exercises is for definition.. but most don’t care about that when they are a scronie little dude.

    • Christian Sep 27,2012 at 1:54 am

      haha i’m one of those guys who can can eat 2 large pizzas in one sitting and not gain anything

  • Shane Sep 7,2012 at 5:53 pm

    This is the perfect article…and its so true, i like how the writer makes it fun to read but he gets right to the point…You want to get bigger, lift heavy just 4 techniques about 3 sets of 4 reps 2-3 days a week, rest 8 hours or more a night and eat BIG…if you want to be thin and atheletic then this article isnt for you…you will need a cardio/light weight/ light food intake routine…but if you want to be an animal…this article is all you need! AMEN

  • Anthonymous Aug 31,2012 at 11:53 am

    Im scared that i would get fatter than what i am today and wont get results but ill still try this advise cause i have never read an article as true as this

    • Wills Aug 1,2013 at 1:31 am

      WHen you say ”fatter than what I am today” what do you mean? Surely you should know that if you’re overweight now then first you should slim down to average body weight for your height etc, calculate your BMI to see where you fall, once you hit average for BMI levels, then start a bulking workout, otherwise if you’re overweight or obese, you will just get a larger gut and waste so much money, effort and time because you’ll be worsening your problem

  • wiseman Aug 24,2012 at 7:17 am

    Love this! I have been saying this for years, I get so sick of reading an article then at the bottom comes the “but what rep scheme?”, “what tempo?”, “what about cardio?”, “can i still do this if there is sand in my vagina?” STFU! Stop making excuses and lift HEAVY ASS WEIGHTS!!!

  • Michael Aug 21,2012 at 1:23 am

    I agree with almost everything, but I will not sacrifice a flat mid-section, at any cost. Any fat in the midsection = FAIL, in my world. Any. At any time. No exceptions. The vast majority of men are running around with fat guts, some ACTUALLY thinking that it’s ok. FAIL. Any fat, you FAIL. You should do more research on fat CELLS, and how and when your body decides to create NEW fat CELLS… Might scare you into not shoveling judt any crap in to your body.

    • Mick Madden Aug 21,2012 at 1:40 am

      No one’s advocating getting fat and adding 40 pounds of lard.

    • cole Aug 29,2012 at 3:11 pm

      bad ass advice man lovin it!!!

  • kuba Aug 17,2012 at 11:56 pm

    what if i get sore the same day do i go the next day or do i take the next day of and get every other day to the gym? does smoking effect it alot when i work out or no? i know to eat more and work out but do i push it when im sore or do i give it a break answer please asap?

  • micah Aug 10,2012 at 3:59 am

    hey’ i’m 63 yrs young; i workout 5 to 6 days a week; i’m 170 and let me tell you; i have friends who are my age and were huge i mean arms 19 and 20” inch bench 400 to 500 lbs; now here it is today my friends will be the first to say they look like shit’ really all that huge ass bulk went way south it’s called age’ and you all will get there’ i’m still 170 to 175lbs i bence 225 to 250 my built is the same as i was in my 30’s, keep it tight and right’ is my moto’ i have no drouping fat or any lose skin on my body; lots of fast rips light weight; and walk; i curle 80lbs and work my legs and calfs with the same amount; i feel like a million bucks and look like it too’ don’t fall for that crap they sell’ eat right work tite and right, those big huge guys can’t move that fast and get tired fast too; nothing wrong with that huge look but you will get my age soon; take care

    • jtcdesigns Sep 7,2012 at 9:59 pm


      The reason your friends went from huge to horrible is from lack of working out and probably eating bad. Age only makes it harder, but it doesn’t make you fat and ugly.

      Working out 5 – 6 days a week isn’t necessarily needed but depends on your goal.

      fast reps are almost never recommended. Slow and steady is much harder and works your body more and you are less prone to injury.

      Also, rest is your best friend. I recommend heavy lifting in one muscle group every 3 – 4 days. Simple example, if you benched heavy monday.. don’t do it again till thursday. Your muscles need, and don’t quote me on this… 72 hours to recover. Over training is bad.

      By lift big I mean do pyramid lifting. work your way up to your max lift then work down.. then do the next exercise… take 3 days off from that muscle group then tackle it again. After a month or so switch the order you do your workouts so your muscles don’t get used to the pattern.

    • steve Oct 16,2012 at 9:55 am

      so true man, just depends what you wanna look like, the muscle will never distinguish if the weight you’re lifting is 10kg or 20kg, whether its square, round or oblong, it only knows if its heavy for you to lift 10 or 12 times. You do need to stress the muscle to tear the fibres so going strict for 8 – 12 reps (depending on he body part) to failure will always achieve this. Building muscle (with the right diet of course) will never change, what has changed is the advancement of drugs, thats the only difference. Yeah for sure, we have more education on the foods and nutrients we need , this undoubtably helps, but the basic muscle building routines and training has always been the same, the only true variable is the drugs, which is a good thing as we know more about them now and how to use them responsibly (although not all of us adhere to this premise) The fact is there can never be a substitute for good diet and good training, the long term benefits far outwiegh any mythical risks.

  • Mukul Jul 31,2012 at 10:20 pm

    Great Work!

  • Aaron Jul 31,2012 at 11:03 am

    HAHA my right nut hurts!! fkn classic

  • Robobert Jul 3,2012 at 8:04 pm

    Hello all. Great piece, great website. Ok I have been lifting and repping 2 iron ingots, not super heavy but heavy enough around 30kg each. I know I am a newb but I am tall 6.3″ and weighing 18 stone so need to up my weight slower than smaller folk when on continuous reps otherwise I am just throwing them up and not getting a slow lift on my biceps and keeping a good technique until I fail. Then I re-do another fail after 10 second rest and switch to the triceps and do the same. I do dead lifts, chest lifts and some fly’s. My question is I forgot to protein fuel 45 mins in to my recovery. I always eat a good plate of corned beef and 5 eggs and then eat a bowel of cottage cheese and or tuna and cabbage root for my last meal. I am growing but will need to ramp it up to next level soon. I don’t do Whey shakes or creotine and hate injectables so I want to stay eating to gain weight. What do you guys think? Robo

  • Blazing-Studios Jul 1,2012 at 3:10 pm

    It’s true, I did this before I saw this site and gained 30KG’s/60Pounds of muscle in 6 weeks.

    For my diet I ate a lot of (chinese) Bami but drank a lot of redbull and 7upp and ate a ton off chips to.

    I went to the gym 5 times a week during school since I had a couple of free periods each day.

    Now I haven’t been to the gym in 1 year and a half but I have been eating a lot more crap and just since recently my muscle%/musclemass has been declining.

  • jon Jun 30,2012 at 6:42 pm

    im bench pressing 200kg and have been for 3 months how can i get a bigger lift??????????????

  • Adam Jun 27,2012 at 8:40 pm

    After years of searchng the best routines etc this site couldnt be more true. Do what it says, EXCELLENT advice. Only wosh i read this when i first started

  • hoss Jun 23,2012 at 3:50 pm

    I weigh 240lbs and have a 545lb bench press – this is 100 % correct you wanna get big – HEAVY ASS WEIGHTS IS THE ANSWER, and you can’t lift heavy weight without enough food to fuel your recovery and strength. GET BIG !!!

  • Youhavenoidea Jun 10,2012 at 9:23 am

    This article is generalizing WAY to much. You need to eat properly (that is the goal you want to achieve + activities you do during the day>week> how strenuous those activities are = the amount of your calorie intake). Second of all there are four levels of training; endurance, hypertrophy, strength and power. “Lift big ass weights and doesn’t matter how many reps it is” is going to get no where. You need to pick a training phase and stick to it. Then move onto the next level when required. As far as ‘routine’, if you wanted to target your muscles to the maximum extent, then you are gong to have to change things here and there every now and then. Example, how are you suppose to hit all four heads in your pecks by only doing bar bell bench and incline dumbell press? My advice, research it, know your stuff, just don’t over analyze and complicate things, but do it properly.

    • Mick Madden Jun 10,2012 at 1:47 pm

      It’s generalizing because it’s a general article.

      It’s meant to get the 90% who are clueless on track, not to tell experienced lifters how to hit every minor muscle group and bring up weaknesses. Let’s keep things in proper perspective.

  • bigtruck Jun 9,2012 at 2:32 am

    haha i lik this guy thats the truth eat eat eat until u cant eat ne more

  • the goat Jun 8,2012 at 9:54 am

    Very true with lifting heavy I gained 23 lbs with light weight over 7 years and gained 45 with heavy weight for over 6 years heavy works very well and the basics are the answer.

  • johnny moderate Jun 5,2012 at 2:41 pm

    It’s amazing how quickly a debate can turn into a YouTube-like mess. Makes for an amusing read. The guy makes a good fundamental point – eat big, lift big if you want to grow big. Obviously there’s a lot more to it than that, but for anyone just starting out it’s pretty good start-up advice, as long as they are taught how to do the lifts correctly and to REST any aquired injuries so that they don’t become chronic conditions, they will learn the rest along the journey.

  • ben Jun 5,2012 at 12:31 am

    that was the best answer ive ever heard in my life for people trying to bulk ya work Rock.

  • Andy May 22,2012 at 3:11 pm

    You all go an out this and that. Everyone has got the best routine but training is simple.

    1-compound training is best for putting on size
    2-always lift heavy minimum of 5 maximum of 8 reps
    If u can do 9 reps increase the weight and keep increasing untill u can only do 6. Then u start the rep cycle again
    3-nutrition is 65% of your results if you don’t eat right you won’t grow. Don’t what supplements to take? To and ask a professional nutritionist I found mine at a local health food shop.
    4-switch ur protein powder to a different type every 2 months. I get mine from they do different grades of protein. You switch your routIne round every 2-3 months to keep shocking mussles and it go same for ur gut. Switching your powders stops your gut getting used to the same stuff.
    5-never give up and always make sure you rest.
    6-untill you trained for at least two years sims. Compound training will help beginners put on size and increase strength
    7-to the guy who put up the original post. That routine is the foundation of where resistance training come from. So to all the moaning fags and all the gym boys with phd in steeds and muscle fibers stop winging and get ur ass to the gym.

  • Josh May 19,2012 at 10:37 am

    This guy speaking is your classic gym monkey who has no clue and is almost definitely on steroids. They go on about lifting heavy weights to get big, but the thing is that builds core fibres that grow much slower than micro fibres. Micro fibres are what give you size in aesthetically pleasing bodies. Core fibres give you more strength. To get the micro fibres you should be lifting an 8-10 rep range. Although you have to also be doing power sets twice a month to stop yourself from reaching a plateau. This is called overloading, a principle of training. Going to the gym has advanced way beyond the 10 brain cells of this guy. You have to shock the body to get big, so by varying you workout every week will achieve this. You have to take in different rep ranges, different weights, different exercises. Mind muscle control is so key, for instance on bench press, dumbbells or barbells, a lot of people think that they can do cheat reps where a spotter helps you but really your only engaging your shoulders at this point unless its only for 1-2 reps. During the set you need to focus on using your chest to lift the weight not shoulders or arms. To achieve this you must have a clean rep. Half reps or cheat reps for a whole set is pointless. You must also think about T and T, (Time and tension) which is like interval training for your muscles, this is where you vary the time you take for your reps. so 3 seconds down 1 up and then 2 down 1 up for the next set or the next week. You build the muscle on the downward part of the rep, you build strength on the up ward part. You should also look to involve advanced training methods such as drop sets and pre-exhaustion.

  • 69 May 18,2012 at 4:54 pm

    You guys are bunch of pussy’s go lift some weights until you cant lift anymore then eat a shit load of food till you cant eat no more then get some rest the next day go fuck your girlfriend! ūüėČ

  • Rob Apr 23,2012 at 7:40 pm

    This makes me wanna lift heavy ass weights and eat. I am 14 I weigh 165, bench 155, clean 155, and squat 225. Does anyone have more tips that I can get bigger and stronger fast.

    • Josh May 19,2012 at 10:42 am

      Don’t train until your older. although it doesn’t stunt your growth it does cause severe damage to your organs that are still growing and by using your hormones to repair muscles rather than your organs will leave you with a weakened immune system, terrible joint problems when your older and some possible illnesses effecting you on the inside.

    • barry Jun 3,2012 at 1:00 pm

      i don’t believe you can lift this at 14 !

  • hung huge Apr 22,2012 at 10:55 pm

    HEY TANK my dicks 4in soft..maybe u can fit it in ur big mouth u fag

  • tank beater Apr 22,2012 at 10:52 pm

    And for that…FAIL!!!

  • tank beater Apr 22,2012 at 10:51 pm

    HEY TANK real cool to raid rage on a teen via HOMO

  • tank Apr 11,2012 at 6:17 pm


  • Jimmy Struthers Apr 9,2012 at 9:05 am

    I do 19 sets of each exercise with low weight, and even though i get only about 2000 calories per day, im making all KINDS of gains.

  • tank hater Apr 4,2012 at 2:56 am

    tank….. FAIL!

  • Your Name... Apr 2,2012 at 11:19 pm

    Awesome article. I correct myself the best article I have ever read on getting big.

  • Tank Mar 29,2012 at 2:12 pm

    srously you guyz are all pussys. you say you eat like a monster but i coud prolly eat u. ive ben eating salads and have ben a vegan 4 5 yearz and i way at least 116. and my wiener is 2 inch soft so fuck all of u!

  • Vishwas Mar 28,2012 at 4:23 pm

    I love the article. It’s ful of energy and aggression. I’m already feeling the pump in my muscles after reading this article. Thanks and keep writing.


  • Jacob Mar 26,2012 at 4:34 am

    I started working out two months ago. I started out kind of fat but athletic at 240 and now I’m 270 and I’m fucking strong. I can out lift alot of the muscular teens out there. Btw I’m 17 and I still am fat but hopefully I can drop most of the fat off later. But ya I did basically what the above info said and It worked so all you guys do this work out “stragedy”

  • SWAG Mar 22,2012 at 3:04 am

    Yo. I lift every monday wednesday friday religiously. I have been an on and off lifter my whole life. I have been in the weight room for 3 months lifting hard as fuck, eating like a damn monster, and running til i throw up. When i started i weighed 170. I now weigh 200. Bench when i started was 160 max. Now my max is 270. Squat was 235. Now its 300. Im getting bigger and bigger. Its all about work ethic. Dont be a pussy.

  • TheNuge30 Mar 13,2012 at 3:48 pm

    i have high metabolism and i am currently still doing this and granted my wieght gain is a slow process but my strength is amazing! i went from a 290 squat to 355 in 2 months haha this is good since i wiegh 150 now

  • Tank Feb 29,2012 at 6:46 pm

    guyz i wasnt kidding i actually need some tips. i try to get big but i cant get to 20 push ups without vomiting. and everytime i try to work on squats i start to get owwies on my legs. and btw whats the best protein powder for a boy like me?????


    • dodge ram cummons 3 Jul 5,2012 at 5:27 pm

      tank fucking iddit people just to to the Jim and work out quit listing to these stupped websits

  • kraig Feb 26,2012 at 6:59 pm

    wot is the best way for me to start gettin big i only way 9 stne and my friends say i wont get big i will just get ripped ???

    • Mick Madden Feb 26,2012 at 7:48 pm

      Join the forum and post your question. We’ll help.

    • justin Feb 27,2012 at 9:02 am

      obversely you didnt read the artical correctly, you gotta eat big!! fuck what everone else thinks!!!!

    • Ian Mar 6,2012 at 2:50 pm

      Search and read the complete article from Sean Nalewanyj Muscle Gain Truth

    • Mass Mar 30,2012 at 9:50 pm

      The only way you gonna get big is eat, and eat lots, just eat all day, 3 good meals, and 3 good snacks, I’m 6ft 2, 16st 2 that’s about 268 pounds, and currently in a bulking phase, training 2 on 1 off
      Typical day of food:

      Breakfast: bowl of porridge
      Weightgainer shake with oats in

      Snack: peanut butter sandwich whole wheat bread peanut butter on both slices

      Lunch: chicken, fish or beef with rice and sine veg

      Snack: chicken,fish or beef sandwich

      Dinner: meat with pasta noodles whatever

      Supper: weight gainer shake

      Also I usually snack on nuts and seeds throughout day, take 10g of creatine a day either after workout or in morning and after dinner, I never take it pre workout, pointless in my opinion but that’s just me,

      This ain’t rocket science, train hard and eat lots, the only thing I disagree with in this article is the reps, lifting ad heavy as possible for 1 rep is pointless unless your goal is pure strength, lift heavy enough to keep in a 6-12 rep range, personally if I hit 12 reps I add more weight but this is just my advice

      Go out there and do whatever the fuck you wanna do

  • Tank Feb 24,2012 at 6:50 pm

    Btw does any1 have any tipz either? i know you guys are huge and would prolly beat my ass lolz but i need some ideas! plz and thank u!

  • Tank Feb 24,2012 at 6:46 pm

    Yeah my bench went from 65 to 75 in two years, this article works pretty well. also, i can squat at least 70 now, thx for Da article d00d.

    ps: im not a bitch

  • james Feb 17,2012 at 12:10 pm

    im only 16 and i gained over 40 pounds in 3 months by just eating as much as i could until it felt lie i was going to throw up then earing some more. then i would do dips and heavy weights the results were pretty good!

    • Mick Madden Feb 20,2012 at 2:33 pm

      Just make sure you gets strong while eating all that food. Food without strength will just turn into fat.

  • Kellen Feb 11,2012 at 9:00 am

    This article is a refreshing slap to the face.

  • Chuck Feb 4,2012 at 12:54 am

    Dude awesome article and mindset! I’m a naturally big guy who works out as you describe lifting heavy for the most part and I stick to a simple routine as well. I have been asked “what I take” by some of the people who got to know me over the years, “whey protein, creatine powder, and willpower are my drugs of choice”. I take these questions as an accomplishment instead of an insult and train harder. I have sent this article through text messages and email to all guys that I have acquired as gym partners that attempt to go but decide their pussy’s hurt’in and call out on going to the gym all the time for the stupidest reasons. Each type of workout is for a different reason and varies between each person. This article is for getting big and not approaching it like a pussy. I must admit as well, I have always enjoyed a good laugh watching the guys who say they’re trying to get big and never gain strength or size because they’re doing complete workouts in the cable cross-over area and eat 1200 calories a day. Though to each is own and I’m not them, just don’t bitch to me saying you can’t get bigger when your going about things the wrong way.

    I think Ol’ Peter^ is the cable cross over type…

  • Nick Feb 3,2012 at 11:02 pm

    I did like he said and will always do this, its the best advice out there. In 3 months my bench went from 185 max to 275 for 3 reps, I’m planning to hit 315 within the month. I’ve put on about 15 lbs of muscle, and lost about 8-10 lbs of fat. I have never had results like this from working out with complex programs and isolation movements.
    Just pick up the heaviest shit you can and do it every week like clockwork. I only do maybe 4-5 different exercises each time I go to the gym and lift the heaviest shit I can do. Takes about 45 minutes 3 times a week and I’m starting to get pretty damn huge.

  • sammy Feb 3,2012 at 4:49 am

    finally some body gets it, heavy is all about u, and only u, if 10 lbs is heavy for u doing only 6 reps, well thats heavy for u,dont worry about the other going 315 lbs for 6 rep, the result is the same, u r both max at 6 reps…and all the article is saying is, eat as much and take in as much as u can, he never said to go, and have as much ice creem, or junk food, so people understain before u make your comments…and thanks again for being honest with your article.

  • Nihal Jan 25,2012 at 7:14 pm

    HOLY SHIT, I LOVE THIS ARTICLE! This is exactly what i do and it works. i gained 15lbs in 8 weeks and went from a 225lb bench to a 315lbs bench. this man is truth! guys in pink…theres a reason why you’re highlighted in pink. because you FAIL.

  • Yourmomliftingheavyassweight Jan 16,2012 at 4:48 pm

    LMAO grrrrrrrreat article I’ma do it now…BTW I’m at work and I started laughing so hard when I’ve read ” can’t go to the gym cause my right nut hurts” or some like that lol oh god.

  • BartekI Dec 18,2011 at 6:21 pm

    Good article but I did like he is saying and gained lots of fat and muscle is well. You can not eat what u want because when u gain lots of fat then when u start burn it u will lose muscle is well. So everyone should keep good clean diet with good proportion between fat, protein and carbs.

    • Mick Madden Dec 19,2011 at 2:05 pm

      Doubt you did what this article is calling for. More likely you went from 130 to 135, gained 2 pounds of fat, trained like Richard Simmons, lost your abs and cried. Looking at your picture on Twitter it doesn’t look like you could squat 185, but you are selling a crap e-book.

  • Mike Dec 14,2011 at 6:07 pm

    So true!

    I gained 16 pounds in 2 months when I started eating 6 meals a day of 600kcal = 3600kcal plus my pre and post workoutout shakes.

    And lifting heavy and dirty.

    My workout#1
    Chinups with weights
    Dips with weights

    Workout #2
    Press behind the neck
    Standing calfraises

    No magic, but it only took me 20 years to learn it, shame.

  • peter Dec 9,2011 at 12:02 pm

    your telling people not to care about their form. eat as much of whatever they please, and not to start thinking about cutting till people ask where they get their steroids from. this is FAIL

    • Mick Madden Dec 9,2011 at 2:25 pm

      Did you read the same article? The author didn’t tell anyone to use shitty form. And he certainly didn’t say “eat as much as you want.”

      I recommend a course called “Reading Comprehension 101.”

  • heavy ass weight lifter Dec 9,2011 at 3:41 am

    “Everybody wanna be a body builder, but dont nobody wanna lift heavy ass weight” – Ronnie Coleman

  • Doddgod Dec 9,2011 at 12:18 am

    If the steel ain’t flexin ,better take up hair dressin

  • Big Poopy Dec 1,2011 at 12:46 am

    This is awesome and hilarious, I’m gonna eat the shit out of everything, you pussies aren’t gonna be able to keep up!

    just kiddin’, but i am gonna eat like big foot.

  • Hamid Nov 24,2011 at 11:13 pm

    I like this article so much, I found myself how wrong I was and scared to eat, but now and after I reading this article I will never be afraid to eat and lift heavy, Thanks again.

  • Jimmy John's Jimmy Nov 20,2011 at 12:24 am

    Although the weight may be heavy, to lift the weight you would need to be strong. Therefore I wouldn’t recommend this program to those that are not strong enough to lift said weight.

    • Mick Madden Nov 20,2011 at 3:56 pm

      You fail on multiple levels…

    • heavy ass weight lifter Dec 9,2011 at 3:34 am

      Heavy ass weight isnt the same for everyone! What is heavy for you maybe someone elses warmup or something in their dreams. The point to lifting heavy ass weight is to bust your ass everyday and do as much as you can everyday and dont let up ever or even think about taking a day off or a break because thats when you FAIL!!

  • MrJoshBailey Nov 19,2011 at 11:43 pm

    The simple truth is that the strongest person is the person who can eat the most. Fill your body with food, and strength will come. Oh, by the way, you can eat and lift an eat and lift AND still have a well defined body.

  • Menon Nov 17,2011 at 10:45 am

    hey, but when you say eat bigg, how about like white rice and fried chicken and all that shit.. i can eat that as well and it still equals to muscle mass??? reply pls

    • Mick Madden Nov 17,2011 at 2:10 pm

      Eat more chicken.

    • heavy ass weight lifter Dec 9,2011 at 3:36 am

      Eat a shit ton of grilled /baked chicken and egg whites. If you like rice, eat brown rice and other wheats that have good carbs. Fish is also high in protein.

  • aj Nov 9,2011 at 3:23 am

    This is a great article! People need to quit worrying about the insignificant details, stop making excuses and lift HEAVY ASS WEIGHTS!

  • phillip Nov 4,2011 at 6:11 am

    i so feel this article, i read so much crap my head hurts and its funny too good job man!

  • scouse mike Oct 25,2011 at 6:34 pm

    goed lad thats a boss article straight to the point gonna give it a blast lad

  • you suck Oct 19,2011 at 9:31 pm

    this is an ok aticle i guess if you would also say lift correctly lifting heavy weight doesnt work for people who have to big of an ego they tend to lift incorrectly and get no workout.

  • tap out Sep 14,2011 at 10:26 am

    if the bar aint bending your pretending

  • tap out Sep 12,2011 at 8:14 pm

    if the bars not bending your pertending

  • tap out Sep 12,2011 at 8:12 pm

    if the bars not bending your pertending

  • tap out Sep 12,2011 at 8:12 pm

    if the bars not bending your pertending

  • jagan Aug 23,2011 at 6:15 pm

    I tired this but my BP Went into overdrive so had to stop

  • sean Jul 26,2011 at 6:20 pm

    worked for me 140 –200 no prob keep it simple

  • kevin Jun 4,2011 at 12:01 am

    Lol lift heavy ass weight don’t wanna look like mama HAHHAHA LOL!

  • T May 28,2011 at 5:25 pm

    There a need for adequate rest (recovery), a need for nutrition (food). But when it comes to the goal of getting bigger with lifghting weights. I love the plain, straight forward advice of this articles. It’s excellent with no bullshit!

  • Cole Williams Mar 31,2011 at 5:07 am

    This is the post Ive been looking for, its straight and to the point, for people who don’t want hassle. Do you think you can send me a email list of compound exercises.

  • CODY BLASCOE Jan 28,2011 at 5:50 pm


  • CODY BLASCOE Jan 28,2011 at 5:47 pm


  • Vince Matthews Jan 11,2011 at 8:25 pm

    Really good article-I’ve always believed that the basics and preparation are the key. You keep it simple in the article and make it accessible-there’s far too much BS out there that just plain confuses people-this is easy to follow and most of all……truthful.

  • lifter12 Dec 22,2010 at 6:34 pm

    Lift big, Eat big, Sleep big! I Did it for couple of years and finally found what i want! I got bigger than other naturals!

  • Mick Madden Nov 6,2010 at 12:54 pm

    Lifting heavy doesn’t have to mean lifting foolishly.

  • Michael Fryer Nov 5,2010 at 7:53 pm

    While lifting heavy and getting plenty of quality food is vital, one must temper this with the knowledge that injury prevention should also be paramount. If you’re injured, you can’t life at all (heavy or otherwise).

  • wanker Oct 19,2010 at 11:12 pm

    mate you forgot an important exercise that also is the key to growin you numb skulls REST WELL!! hows a body gonna grow if you dont rest

  • Kevin Jonker Oct 11,2010 at 8:22 pm

    Its the truht

  • SFC Cruz Sep 14,2010 at 10:15 am

    Here in Iraq I see Soldiers buying hundreds of dollars on products that doesn’t work attempting the miracle and desirable physique (big). This article had made me realize that the only ingredients needed to get big are cheap and includes dedication, simplicity, food, rest and heavy ass weights. I’m starting this simple program TODAY!!!

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  • A. Twat Aug 11,2010 at 12:39 pm

    great article but that photo on the end of it is proper skinny you should of used a better one

  • hugerobb Aug 10,2010 at 8:55 pm

    I have always ate in bulk and drank 2 gallons of whole milk a day and lifted heavy ass weight and Im now at 340 pounds of solid mass so its ture eat big lift heavy.

  • SUB2SILK Aug 3,2010 at 2:01 pm

    I love this article!! I have to agree, I have been lifting on and off since I was 16 year skinny kid, I am now 48. One thing I have done time and time again, when I wanted to get”BIG” again was to simply “Lift Heavy Ass Weight” with insane intensity and BAM!! I always got great results, and people asking how did you do that. I tell them, exactly what you are saying. Thanks for a refreshing article.

  • Eliran Jul 8,2010 at 8:05 am

    LOL i laughted so hard..! it’s so truee!

  • jab@animalpak Jun 27,2010 at 8:14 pm

    It is very true that both Vic Richards and Ronnie Coleman lift heavy. However!!! Those vains you see all over their muscles are crammed with artificial testosterones and growth hormones. Their hard work cannot be doubted but their size is of steroid and hgh usage.

    • Buck Buck Jun 28,2010 at 3:53 pm

      They still have to work hard. Steroids generally requires you to train harder and smarter, to a certain extent.

  • caleb Jun 24,2010 at 1:11 pm

    phenomal article!! i’ve been telling my male clients this for years!! my motto is “Eat big, lift big, sleep big, get big!” its that simple!! nice to see someone finally put it in an article! Great one guys!

  • jaries Jun 21,2010 at 3:52 pm

    ^^ To Moedal -> I think you’re forgetting about an even more important recipe to getting big – SLEEP!!

  • Moedal Jun 18,2010 at 6:53 pm

    Holy crap! LMFAO!!! What a funny article! Had me nearly rolling on the floor. Mostly, because I’ve been there, and done that (whimpy, crappy, no fat, high rep workouts that don’t mean jack!). It’s so simple yet complicated for most folks. There is no other way to pack the mass on unless you eat. After all, workouts are only 10% of the equation, while diet is over 90% alone!

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    […] 4 Ways to Get Freaking Huge Muscle and Brawn Bodybuilding and Powerlifting. Best bulking article ever __________________ Check out and follow my newbie training log! In […]

  • […] advice of your mom. If you want to pack on muscle, lift heavy ass weight! The end! source: 4 Ways to Get Freaking Huge Muscle and Brawn Bodybuilding and Powerlifting. Forgot to leave the ego at the door before entering the gym I see, or way too much steroid […]

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  • Bulkupfast Jun 14,2010 at 11:49 am

    You know what the problem is with this type of very honest and clear writing?

    People just dont believe it can be that simple. They have to believe in the ‘latest fad workout’ or ‘the newest boldest super supplement’. Why?

    There are too many reasons to write here. As someone famous once said when asked why I answer ‘because’. Now go and lift some heavy weights, and make sure you periodise your prog (forget a split routine, simple alternating weeks of 5-10-15 reps will do it), then eat a bucketload of food. Then you will grow, it is that simple. All you need to do now is add some dedication in and results will be yours.

  • tommy coates Jun 13,2010 at 7:25 am

    Thats about it it will get you bigger to get super big you have to have big parents i e mother or father.

  • Don’t miss these great links! Jun 10,2010 at 1:05 pm

    […] “Four ways to get freaking huge” is a very simple but funny article on Muscle and Brawn that is less about getting huge and more about progressing and getting stronger.¬† In short, keep it simple, lift heavy, eat big and don’t miss gym sessions.¬† It’s the sort of article that’s quite nice to¬†send to someone who is still doing cable cross-overs, smith-machine bench¬†presses and biceps curls three times a week and isn’t really¬†getting¬†anywhere.¬† […]

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