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25 Ways to Get Yourself Bigger

Proven methods to get the muscle you always wanted.

Every guy that's ever stepped into a gym, at one point or another, has had some aspiration to getting bigger. However, the age-old problem has always been—how to do it. To help simplify the process, we've compiled a list of the 25 best ways to get big and kept them short and sweet, so you can get on to your workouts.

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1. Eat more

"Extra calories combined with training leads to growth," says Sean Hyson, 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

Montreal-based strength coach Andrew Sakhrani, C.S.C.S., 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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