4 Ways To Add Muscle to Your Frame
Posted On By Nick
Having a pair of broad shoulders, big arms and a strong looking barrel chest does wonders for your confidence. The trouble is that most guys who are trying to achieve this type of physique are spending time and money on the wrong things!
In this post we’re going to take aways the guess work for you, and help you to keep things simple so that you can start to fill out those t-shirts in no time, and feel more confident with your own appearance.
In this post we’re going to share 4 Ways To Add Muscle to Your Frame so that you can start getting the results that you want and deserve…
In order to get bigger muscles you’ve got to get stronger. The best way to get strong is to focus on compound lifts such as: deadlifts, squats, pull ups, clean and press, bent over rows, bench press and dips. These exercises work multiple muscle groups and give you more bang for you buck when it comes to building a thicker frame.
For strength it’s best to stick to a 5-8 rep range. Make-sure to record all of your lifts in a gym diary and keep a meticulous log so that you can aim to improve the weight you lift each session. If you can continually add 2-5kg every month on each lift for the next year your muscles are going to get much bigger!
Nutrition is just as important as getting stronger in the gym. For your muscles to grow you need fuel them correctly and be in a calorie surplus, which means consuming more calories than you are burning. You can achieve this by eating high calorie foods like: peanut butter, nuts, avocado’s, and mass gainer shakes which all contain a high number of calories.
As well as consuming enough food you also need to increase your overall protein intake, aiming for at least 2g of protein per kg of bodyweight. That means if you are an 80kg guy you should be aiming for at least 160g of protein per day. Foods high in protein include: chicken, eggs, protein shakes, cod, tuna, and salmon
Increasing your testosterone is essential for building muscle, there are numerous things that you can do but two of the best ways are to 1) improve sleep and 2) use supplements.
To improve sleep here are some key tips:
- turn off all electrical devices 1hr before bed
- take a warm bath 20-30 minutes before bed
- make-sure your bedroom is cool (18 degrees is ideal) your body need to drop it’s body temperature in order to fall into a deep sleep
- create a sleep routine going to bed and waking up at the same time every day, for example 11pm bed, 7am wake-up
- make-sure to sleep in a dark room, either buy blackout blinds or invest in a sleeping mask
As well as improving sleep we also recommend investing in a good testosterone boosting supplement, something like Elite Testo – https://www.myelitehealth.co.uk/muscle/natural-t-booster
Hire An Expert
Hiring an expert can be one of the best investments you make on your muscle building journey! We know hiring a good personal trainer can be expensive, however it will save you time and effort in the long run.
If you’re not quite sure how to execute exercises correctly, especially the ‘mass building exercises’ that we recommended earlier (squats, deadlifts, pull ups, etc) then hire a coach who can teach you how to perform them optimally…
In just 4-10 lessons you’ll gain a huge advantage and feel far more confident performing them by yourself. In the long run it will speed up your progress.
Did this post help? If so we’d love to hear from you and please feel free to ask any questions that you may have, it would be a pleasure to help….
With over 10,000 hours worth of coaching experience, Nick helps bring out the best in people both mentally and physically through his personal training business ‘LEP Fitness’When he’s not training clients or in the gym working out, he’s running around having fun with his one year old son, reading books, and spending time with family and friends.