5 Easy Ways to Bulk Up
By Vadim Zamfirescu
Nowadays, it’s very difficult to find quality information on fitness with all the contradictory advice all over the internet and in all the magazines. How about the stuff that worked 50, 60, even 100 years ago, and still works today? Here’s little known truth that isn’t spoken about too often. No BS. I’d say about 95% of the fitness information fed to the masses by so called experts is dead wrong, and backwards.
I’m going to share with you all the 5 Easy Principles one must follow, if one hopes to put on some quality muscle mass. These 5 Principles were adhered to by all the famous old-school bodybuilders, and before inventions of steroids and supplements these guys managed to pack on 50, 70, even 100 pounds of muscle while maintaining 6 pack abs and a rugged physique. Here’s how they did it, how an average skinny white boy by the name of Matt Marshall did it, and how many others and as well as myself today did it, and how you can do it as well:
1) Set performance/strength goals for yourself CONSISTENTLY on every exercise, every time you’re in the weight room. Physical changes in appearance will follow as you continue to achieve those goals, guaranteed. This is called progressive resistance, and it applies whether you happen to be a beginner, or 200lbs with 4% body fat. Your body is lazy by nature. Weight training is used as the necessary stimulus it needs in order to get bigger, leaner, and stronger. If the stimulus produced by your training session isn’t great enough, your muscles will not grow (i.e. mend themselves stronger). What this translates into, is that your main concern every time you hit the gym is force your muscles to work harder then the last time. The easiest way to do this is to add weight to the bar or pick up a heavier dumbbell and do more work then your previous training session.
2) Eat the necessary surplus of healthy calories. Equally as important as progressive resistance mentioned above, is one’s diet. What your body looks like is reflective of what you choose to put in it. Stick to organic meats/fish, fruits, legumes, veggies, and a moderate amount of starches and dairy, if you choose/can stomach them. Aim to eat healthy around 85% of the time, and you’ll be fine. There are plenty of sites on the internet which calculate your calories for you. Do so if you wish. Your body weight times 1.5-2.0 are good estimates for how many calories you need. I personally have had good gains from 2-4 hearty meals a day based on those rough estimates, and eating until i feel full, with no real calorie counting. No need for 6 meals a day BS here, and no need to be completely anal. If you aren’t getting stronger on a proven workout plan, and you rest enough, eat more food at those 2-4 meals. Simple enough. Use supplements as you see fit. Protein powders can help, if you’re a vegetarian such as myself. Just make sure they have no artificial junk/flavoring/soy powder in them. I have actually found a complete vegan protein powder to work just as effectively as whey, if not better, due to the absence of all the nasty chemicals all the commercial whey protein brands have in them that tend to get stuck in your liver. As far as other supplements go, I’d recommend any really strong multivitamin, a greens supplement for all your veggie goodness, and flax seed oil (commercial fish oil could be contaminated with mercury).
3) Allow your body enough rest. If your diet is on track, and your workout program is solid, and you still fail to make strength gains in the gym consistently, allow your body more time to rest. This means more rest days, and more time to sleep. Take walks, meditate, and do relaxing activities. Too much of any kind of stress is counterproductive to muscle growth and general health.
4) Choose the right exercises, rep range, and workout frequency. These would be compound, multi-jointed exercises, including but not limited to: Squats, Deadlifts, Barbell Rows, Bench Press, Pull-ups, Military Press, and any variations of these exercises. Any isolation exercises such as curls, flys, and raises are considered secondary, and most of the time aren’t really needed. As well, any solid workout program should contain most if not all of these exercises done in the 3-8 rep range, once again with a focus on getting stronger and lifting more weight consistently for a number of reps with in this range. As for how many times you should work out per week, it’s really a matter of many things to consider and is another topic altogether. I’ve had good results training anywhere from 2-5days a week. Most people get good results from training 3-4 days a week, with many types of programs to choose from.
5) Stay consistent, and WORK HARD at these basics. In the end there is no secret ingredient and there will never be. Just hard work. That’s pretty much it. You now have the bread and butter of how to look good naked, keep your body from aging, and developing a powerful healthy physique. It works now, just like it had worked for over 100 years.
For a guide to complete, detailed, and comprehensive workouts that have stood the test of time, and that are guaranteed to pack on slabs of new muscle and strength while burning body fat, check out Matt Marshall’s Tried and True Guide to Might and Muscle