How do you get bigger and more muscular? Just doing strength training is not enough. To get bigger and gain more muscle, you will also need to adjust your diet to provide the fuel your body needs to grow. But how do you do this? If you train through strength sports and you do not use steroids, it is practically impossible to realize significant increases in muscle mass and weight, without taking in enough good, clean calories that promote hypertrophy (muscle growth).
This clearly shows that hard training by strength training is not enough. Without sufficient and good nutrition, your body has no fuel which is indispensable for the recovery and growth of your muscles and thus the basis for increasing your muscle mass!
Muscle growth and getting bigger
We all agree that you have to eat to gain weight, right? If you train through strength sports and you do not use steroids, it is practically impossible to realize significant increases in muscle mass and weight, without taking in enough good, clean calories that promote hypertrophy (muscle growth).
In fact, if you don’t eat enough and get too few good calories, you will even lose muscle mass and bulk, no matter how hard you train! This clearly shows that hard training by strength training is not enough. Without sufficient and good nutrition, your body has no fuel which is indispensable for the recovery and growth of your muscles and thus the basis for increasing your muscle mass!
Get bigger by muscle growth versus getting fat
“So the more I eat, the more I will grow and my muscle mass will increase”
No, that is not the correct answer and is really too short. It is absolutely true that your muscle growth is hindered when you get too few nutrients, but: there is a big difference in getting fat and gaining weight by increasing lean muscle mass! We are of course talking about getting bigger by increasing lean muscle mass and not about getting bigger due to increases in fat (ie getting fat).
With the above in mind, we are so annoyed with men who eat way too much junk food to gain weight and who accept the gigantic increase in fat as a side effect in the hope that they stimulate extra muscle growth. It doesn’t work that way….
Your body has only a limited capacity to make muscle tissue and to get bigger. Unfortunately, there is no limit to the body’s ability to get fat and fat. Just this simple fact makes it clear in one fell swoop that eating unhealthy fatty foods with no calories will not be the solution to getting bigger (you will get bigger, but not in the way you had in mind).
Bigger and muscle growth: everyone is unique
Every person is unique and for each person the degree to which the body is able to grow muscles is different. The degree to which your body is able to build muscle tissue depends on many factors, such as hormones (level of testosterone), your genes and many other factors.
More muscles and getting bigger: 8 tips
In addition to taking enough and proper nutrition, training is the most important thing to achieve your goals of muscle growth and increase. It is clear that strength training is essential for muscle growth. But the importance of consuming the right nutrients in the right amounts, people have often eaten less cheese. Therefore 8 tips by Fat Burner Talk that will certainly help you to get bigger through extra muscle growth:
Bet the doubler!
If you can’t get bigger, the solution is simple: make sure you have more good calories. What is the easiest way to increase your caloric intake? Simple: double what you eat now. Did you take 1 chicken fillet with your dinner so far? From now on you take 2!
Do you eat a slice of toasted bread in the morning? Then from now on there will be two! By simply doubling everything you don’t have to think about the amount of calories you consume and since you have to prepare the food anyway, there is little extra effort to make a double portion.
Time your eating moments
The next step is to make sure you don’t get distracted during the day, because you have to eat every 2 to 3 hours to ensure you get enough calories. It is better to spread your intake throughout the day than to get rid of just 2 or 3x gigantic portions.
If you always forget to eat, buy a timer or other tool that will make you remember. Also, always time your breakfast well: You should make sure to eat a meal with good, healthy calories within 15 minutes of getting up. This ensures that your body does not burn your own reserves to generate energy. That would only be digging a hole for yourself and will come at the expense of the goal of getting bigger and achieving muscle growth.
Provide XXL crockery
Another mental trick to eat more easily is to buy larger plates. Just like many diet books will tell you to take smaller plates so you eat less, this works the other way around too, for muscle growth and getting bigger you need to get more, much more, calories. Once you have received your beautiful new XXL plates, scoop them FULL. Mentally you have less trouble eating 1 large plate than eating 2 small plates.
Never skip post-workout nutrition!
The next step is to make sure that you never, ever forget to eat good quality food right after your workout! If you want to get bigger and want muscle growth, you should never forget it. If you forget to do this, you will never get the maximum result from the strength training you have just labored for.
After the strength training, your body is in a state where it will immediately absorb all the calories that you immediately consume after the training. Failure to do so will deprive the body of large doses of carbohydrates and proteins and will significantly reduce the time your body can spend on recovery, and therefore muscle growth. If you still want to drink a weight gainer every now and then, now is the time to do that, right after the strength training.
Are you someone who likes to train in the morning or can only do strength training in the morning in connection with work? Don’t make the mistake that eating can wait until after strength training. Just like everyone, you must first fuel your body before you can make an effort.
After all, if your goal is to get bigger and achieve muscle growth, you don’t want your body to burn its own reserves. If you’re not into breakfast, like I am, the solution is a liquid breakfast. Make sure you have a blender and blender a calorie and protein-rich smoothie, you can flip it back. Job well done!
Buy “calorie bombs”
For those who want to get bigger and achieve muscle growth. Is it wise to ensure that you have foods with the highest calorie density available. If you waste precious time eating foods with too much volume, it will be very difficult to meet your calorie needs. Due to the high volume, you will be full too quickly and can eat little. As a result, you will eat too few calories, which will certainly at the expense of your goal to get bigger and achieve muscle growth.
Good high calorie density foods include: peanuts, cashews, nuts in general, raw grains, lean red meats, bagels, and dried fruits. The more of these high-calorie foods you add to your diet, the faster you will get results and finally grow and achieve muscle growth.
As mentioned, avoid eating foods with a lot of volume because this will make you feel full too quickly and so you cannot get enough nutrients. Examples of this are: whole vegetables (these are better blended), popcorn and soups.
Measuring is knowing!
Now that you are quite aggressive in getting bigger and gaining more muscle growth by rigorously increasing your caloric intake, you should definitely make sure you keep track of how many calories you actually consume. After all, you don’t want to end up fatter and the only way to prevent this is to measure well what you actually consume every day. Because if you go beyond the limits and get too much, your body will store this in the form of fat.
If you see this happening, take a step back and reduce the number of calories you take in by about 200 calories a day to 10% of your total intake. This will ensure that there will no longer be an increase in fat. If you do not measure and therefore do not know how many calories you consume daily, you will also not know how much you have to reduce to stop fat building. You do not want to reduce too much, because you also stop muscle growth with this.
As you can read, there is a very fine line between the realization of muscle growth and the increase in fat. So you are actually always looking for that limit. How do you know if you’ve found that limit? Simple, as soon as you get bigger but still seem dryer because the fat percentages decrease.
Consider Cardio Fitness
Cardio can help you grow bigger and achieve muscle growth. This has to do with the data that cardio helps boost your appetite and helps your body recover faster (if you train at low intensity) and boosts metabolism.
Do not make the mistake of doing cardio fitness every day because you think you will burn extra fat with it. It is true that too much cardio training limits muscle growth, so always in moderation!