How to get bigger?

Tatyana Eflina
Tatyana Eflina
November 4, 2014
How to get bigger?

If you have small muscles, and you want to become larger, our article will tell you what to do. So let's learn how to get bigger.


Of course, first of all, you need physical activity. Doing sports is a must every day. Naturally, it is better to go to the gym, where you will find the optimal load.

Whatever exercise you do, you need to train with a low number of repetitions and heavy weights. Power movements are useful - jerks and thrusts. Good to use dumbbells and barbells. You can try squats using heavy weight.

More information about the various training sessions and exercises can be found here: Exercises and training.


Without calories your muscles will not grow. Therefore, in order to build muscle, you need to consume more calories. In your diet must be present protein (meat and fish), and also need creatine. Creatine is a dietary supplement that causes fluid retention in the muscles. In addition, you need a protein drink, which is better to use after exercise.There are better in small portions, but often. A rich breakfast should be a must for you.


No matter how surprising it may seem, to build muscle you need a full sleep. It is necessary to sleep about eight hours a day. In addition, once every two months, you should skip classes in the gym and go in for active rest. It can be anything other than weight lifting.

So, in order to become larger, you need proper nutrition and, of course, intense and daily exercise and active recreation.

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