8 Ways To Pack On Muscle

Whether you’re a muscle monster or looking to up your lifting level, there are many ways to pack on mass. There are no quick fixes or magic pills that will have you bulking up overnight, but you can achieve the look you want with time, dedication, and a lot of hard work. Simplicity is often the best way forward, so if you want great results, follow our tips below, and you’ll be repping a body like The Rock (well, almost!) in no time. 

1. Stack Up The Supplements

Natural weight gain is best, and supplements are the little helping hand you need to see those gains come to life. Your supplement choice will vary based on your goals, but if you’re looking for a straight-up Hulk body, you’ll be great starting with Whey Protein. Packed full of a specific type of amino acid (BCAAs), it helps rapidly build muscle, meaning you’ll be moving towards massive mass quickly. If you’re looking for the right supplement for you, read more and do your research to find your perfect fit.

2. Eat 6 Meals A Day.

The best thing about getting those gains is eating way more than usual. Keep your meals healthy – this is not an excuse for you to Uber Eats 3 McDonalds a day! The idea is to consume the right macro and micronutrients to sustain heavy lifting so you’ll bulk better. Eating often will keep your metabolism whirring, meaning you’ll be keeping fat gain down and boosting muscle gain up. Your body needs fuel to train and recover. If you don’t have much time to spend in the kitchen, a good quality protein bar or shake can count as one of your meals. 

3. Of The Right Food

Fat and carbs are your new best friends. Keep saturated fat levels low and instead fill up on healthy fats such as avocado, nuts, and oily fish such as salmon. These will provide you with power for your next training sesh. Carbs are not only delicious, but they’ll also enable you to gain weight. Make sure you’re not stuffing yourself on white pasta and a loaf of bread each day; instead, stock up on complex carbs such as sweet potato, oatmeal, and brown rice.

4. Avoid Alcohol

Beer and bulking do not go hand in hand, and you’re trying to increase your six-pack, not build your beer belly. Alcohol has no nutritional value whatsoever, and they’re just empty calories that will sit on all of the areas you want looking tight. Also, no one wants to hit the gym with a hangover, so you’ll be more likely to spend time in the weight section if you’ve had a sober weekend! Enjoy small amounts if you really can’t keep away from the bar but think about how it will affect your body with excessive consumption. 

5. Up Your Reps 

Looking good doesn’t come easy, so you can’t be relaxed at the gym. Steadily increase your reps and sets so you can keep pushing and growing. It’s easy to smash a group, feel smug and then become complacent, but keeping that drive to strive will propel you further in your gains journey. Once you master your set, add a few more reps, or if you want to be hardcore, rep until total failure on your last few sets. 

6. Increase The Intensity

It’s all well and good adding more and more reps, but if you’re only benching 10kg, you won’t see the results you want. Increasing the intensity of the weight will help you improve your weight – and therefore gains. 

7. Focus On ‘The Big Three’

Bench Press, Squats, and Deadlifts. These are the three exercises that will get you the results you’re looking for. These will increase your muscle mass, increase your strength, and offer to condition, so are amazing all-rounders. Variations of these three are significant – you don’t want your body to become reliant on muscle memory, or you won’t be building your body as much as you like, and you’ll soon get bored if you’re squatting all day.  

8. Get Enough Sleep 

Letting your body rest and recover is vital to packing on those gains. If your muscles are tired, it is more likely you could get injured, taking you off the gym floor and possibly causing lasting damage. Recuperating after a big sesh will leave you fighting fit and fresh, ready for your next visit to the squat rack!

Are you ready to get those gains? Share your top tips in the comments below to help your fellow fitness freaks!