How To Build Muscle

WHETHER YOU’RE A skinny guy desperately trying to pack on muscle or a not-so-skinny guy trying to convert body mass into muscle, bulking up the right way is a challenge. But that doesn’t mean it’s complicated. With the right training regimens, balance of calories and nutrients, and lifestyle you can be on your way to a thicker, stronger you.

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Massive Bulk-Up

Whether you’re a skinny guy desperately trying to pack on muscle or a not-so-skinny guy trying to convert body mass into muscle, bulking up the right way is a challenge.

Fuel on Protein

Start reading food labels to get a sense of how many calories you're already eating. Then, add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day, 'cus you're probably not eating nearly enough protein.

Stretch it Out

Stretching of any kind (static—getting into a stretched position and holding it—or dynamic—moving fluidly in and out of position), using a foam roller and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.

Eat Regularly

You should be wolfing down five to six small meals a day, especially if you're a hardgainer. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you'll have the calories to build muscle and the metabolism boost to lose fat.

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