Bulking Up and Gaining Muscle

Lift Weights With Intensity
You have to lift weights to get stronger and gain muscle.  Mass follows strength, you cant get bigger without getting stronger. Now lets talk about the dedication required.  You muscle gains are roughly proportional to the effort you put into lifting weights – up to a point, and that point is reached when you overtrain.  You cant gain 20lbs of muscle in a year by flitting around the gym now and then.  If you want maximum gains, you need to work really hard - it means 5 days a week of intense lifting.  Just being IN a gym an hour a day does nothing, chatting your buddies while standing near weights doesn’t make your muscles grow – you need intense, focused workout sessions.

Get Good Nutrition
 Most beginning and intermediate bodybuilders think they have “good nutrition” when they really have horrible nutrition. Taking a protein shake after a workout does not constitute good nutrition! It can take up to FIVE days for the muscles to rebuild after a workout and during that time you need a constant intake of protein.  That protein shake after the workout is a good start but you have to keep the good nutrition up for the 5 days after the workout and if you workout 2x a week that means you need good nutrition every single day.

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