"Extra calories combined with training leads to growth," says Sean Hyson, C.S.C.S. It is really cut and dry. More meat comes from more food.
Several studies have pointed to the benefits of protein supplements in building muscle, but many of them also mention carbohydrates as a hormone-balancing component that maximizes your gains after a workout.
Power up with protein
Andrew Sakhrani, C.S.C.S., a Montreal-based strength coach, encourages you to swap barbell work with dumbbells occasionally. Why? "Dumbell presses open up the chest and recruit more muscle fibers."
It's easy to focus on your arms and chest. However, training too much in those areas can lead to imbalances and injury, most of which can be avoided by doing rowing/pulling work.
Work your back
Growing up isn't just about what you do – it's also about comfort. "Most of your growth hormone release in a day comes during sleep," Hyson says. Stick with eight hours as a guideline.
Bodybuilders, widely regarded as the biggest people on the planet, have an age-old training method that has stood the test of time: volume training.
Pump up the volume
Blood can flow through the circuit, but lifting heavy loads increases testosterone levels throughout the body. Hyson recommends using the heaviest load possible for "sets of five or fewer reps."
The foundation of a large, muscular body comes from large, compound lifts, which are defined as motions that involve at least two joints. An example: chinups/pullups.
Move with multijoint exercises
Sometimes, the best way to increase your strength is to step back for a few days to give your body a chance to rebuild and recover.