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25 Ways to Get Yourself Bigger

Proven methods to get the muscle you always wanted.

Every guy who has ever stepped into a gym has had, at one point or another, some aspiration to get bigger. That presents the gym-going guy with an age-old problem: How do you do it?

To help simplify the process, we've compiled a list of the 25 best ways to get big—and we've kept each method short and sweet, so you can get on to your workouts. For more in-depth information about each strategy, click through to the related article on our site.


1. Eat more

"Extra calories combined with training leads to growth," says Sean Hyson, C.S.C.S., the group training director for Men's Fitness. It's really that cut and dry. More muscle comes from more food.

The 9 Best Foods for Effective Clean-Bulking >>>

2. Power up with protein

Proteins are the building blocks of muscle. They assist with the rebuilding and recovery process. Shoot for 1-1.5 grams of protein per lean pound of body weight. 

12 Protein-Filled Foods for Your Physique >>>

3. Don't cut carbs

Numerous studies have pointed to the benefit of protein supplements in muscle building, but many of them also mention carbohydrates as a hormone-balancing component that maximizes your gains after workouts.

7 Reasons to Keep the Carbs >>>

4. Use dumbbells

Andrew Sakhrani, C.S.C.S., a Montreal-based strength coach, encourages occasionally swapping out barbell work with dumbbells. Why? "Dumbbell presses open up the chest and recruit more muscle fibers.” This works for other exercises, too.

What Is Unilateral Training? >>>

5. Work your back

It’s easy to focus on your arms and chest. However, too much training on those areas can lead to imbalances and injury, most of which can be avoided by doing plenty of rowing/pulling work.

Row to Grow: Bulk Up Your Back >>>



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