Bulking up with lean muscle mass is difficult, yet attainable by most any determined individual. By following a disciplined, consistent training regimen, marked increases in muscle size can be experienced in six to eight weeks, and even less with high intensity training. The key components are disciplined approaches to nutrition and heavy weight training, together with adequate recuperation periods to allow for muscle growth.
Instructions
1. Establish a weight lifting program that emphasizes movements that exercise large muscles and multiple joints simultaneously. Train upper and lower body muscles on different days, while taking every fourth day off for complete body rest and muscle recuperation.
2. For each exercise, arrange weights and repetitions into a pyramid structure. First, perform three sets of repetitions with progressively increasing weights and decreasing repetitions. After the heaviest set, perform two additional sets with decreasing weights and increasing repetitions.
3. Formulate a nutritional plan that supplies one to two grams of high quality protein per pound of existing body weight. Supplement the diet, as needed, with protein powders to achieve this high rate of protein consumption.
4. Maintain a notebook in which you diligently record the weights lifted and number of repetitions accomplished in each set. Likewise, record nutritional information to track body response to foods consumed.
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