How to Build Bigger Muscles

How to Pack on 15 Pounds of Muscle

Use this workout plan to bulk up all over

buff man doing situps outside

Image: Thinkstock

Some of college's biggest, strongest athletes come to me to train for the NFLCombine. Yes, they're already shopping at Big & Tall when they arrive, but each guy packs on another 10 to 15 pounds of solid muscle. They do it in a few weeks, using basic exercises. Our secret? Maximum effort. They're willing to go all out to achieve what they want. Are you? 

Follow these 10 principles to pack on as much as a pound of muscle each week.

This workout is designed to help you pack on total-body muscle. Of course, if you ask a skinny guy where he wants to grow the most, he'll keep the answer nice and simple: "Chest, shoulders, and biceps, please." Rest assured, this workout can add serious size to those areas, but it'll also muscle up your legs and back. The upshot: You'll look bigger and buffer from every angle.

Build bigger muscle today! This is the only exercise book you'll ever need.

Directions
Do each workout (A and B) twice a week, with at least one day off before repeating workouts. So if you do A and B on Monday and Tuesday, take Wednesday off. Then repeat A and B on Thursday and Friday. Take an extra day of rest if you're feeling run down or excessively sore. Warm up for 10 minutes. Do the exercises in the order shown. After each set, rest long enough to do the next set with nearly the same level of performance—about 3 minutes for 5-rep sets, and 1 1/2 to 2 minutes for the others. Do one of the core exercises before or after the strength exercises in A and B.

Tip: Perform the following Chest Warm-up prior to every upper body workout. The movements will activate the muscles in your shoulders, back, chest, and arms, which helps you lift more weight and prevent injury.

Workout A

Barbell Bench Press

1. Bench press
Hold a bar above your chest using an overhand, shoulder-width grip. Lower it to your chest, and press it back up.
Do 3 warmup sets of 5 reps using 75 percent of your estimated max. Then do 4 sets of 5 reps using 85 percent of your max.

Chin Up

2. Chinup
Hang at arm's length from a chinup bar using an underhand, shoulder-width grip. This is the starting position. Pull your chest to the bar as fast as you can, pause, and take 2 seconds to lower to the starting position.
Do 4 sets of 6 reps.

Dip

3. Dip
Position yourself in a dip station with your arms straight and knees bent. Bend your elbows and lower your body until your elbows are at 90 degrees. Pause for 1 second, and press back up to the starting position.
Do 3 sets of 8 reps.

Barbell Biceps Curl

4. Barbell curl
Using an underhand, shoulder-width grip, hold the bar at arm's length in front of your thighs. Keeping your elbows close to your body, curl the bar up to shoulder level. Pause, lower, and repeat.
Do 3 sets of 8 reps.

Cable Triceps Extension

5. Cable triceps extension
Hold the rope attachment of a high pulley of a cable station and stand facing it, your elbows bent 90 degrees. Without moving your upper arms, pull the rope down until your arms are straight. Pause, and repeat.
Do 2 sets of 15 reps.

Video: Triple your chest with this workout

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