Making your muscles bigger is a simple process. Simple meaning it only takes a few things that you must do in order to make it happen. Simple does not mean easy. Building your muscles takes a lot of time but you will see results eventually if you are consistent with your efforts.
When it comes to getting bigger and stronger muscles, the number one thing to think about is diet. Usually when people think of diet they think of eating less to lose weight. When I refer to diet, I am talking about the food that you eat on a regular basis. A diet that is conducive to muscle gain is one that is heavy in protein and calories. Without the two you can expect to not gain a single pound. You should aim to eat about 1.5-2 grams of protein for every pound of bodyweight you have. That is not a typo. Eating that amount of protein pretty much guarantees you will gain muscle. People say it is bad on your kidneys but I don’t believe that because I have yet to see the science behind it or people who it has actually happened to. Either way you should also be drinking at least one gallon of water per day and that would help your kidneys process the protein.
Since you’re going to be eating a whole lot of protein it would make your lift much easier if you had a good protein drink. I prefer Muscle Milk because it tastes the best in my opinion. Besides a protein drink everyone wants to know what are the best supplements to get bigger muscles? My answer: none. You really do not need any supplements but certain ones will speed the whole process up (not a lot, but you probably will notice a difference). The most important ones are a multi vitamin and a creatine supplement. For multi vitamins I recommend Optimen Multivitamin. When it comes to creatine I really can’t tell you what to get because I have to find one that I really like.
After you get your diet and supplementation (if you choose) down, you need to figure out your training. I am not a huge supporter of any system because pretty much anything logical will work as long as it’s followed consistently with the diet to support it. Whatever you pick, it needs to have a main focus around big lifts that use a lot of muscles. No lateral raises here. I’m talking about squats, deadlifts, bench presses, military presses, barbell curls, rows, and pull ups. If you do these exercises you will get much more “bang for your buck” than if you’re going into the gym and doing ten sets of concentration curls. I am a big fan of Jim Wendler’s program 5/3/1 but you can really pick anything as long as it is focused on one thing. This is very important. The muscle building program’s whole point has to be to make you stronger. A stronger muscle is a bigger muscle. You are never going to see guys who are 250 and ripped repping out 135 on the bench press. You’ll almost always see these guys throwing up huge weight and that is what made them huge. Weight training is all about progression. Imagine you can only lift 100 pounds now. What are you going to look like when you can lift 300 pounds? The answer is obvious; a lot bigger.
So your diet is perfect and you found a training program that you believe in 100%. What’s next? Consistency. This is the most important part of the equation. Without consistency you will never ever see real results no matter what some “get huge in six weeks” program tells you. I’ve seen tons of people do everything right for about a week and then give up wondering why they weren’t getting any results. Hmm, good question, maybe it’s because you only were at it for a week! The biggest guys you see have probably been weight training for at least a year or two. Believe me, if you do everything right for a few months you’ll see results. You might not be Arnold Schwarzenegger (not talking about chubby governor Arnold, but Mr. Olympia Arnold) but you will most definitely look a whole lot better. You will probably be motivated to keep going and eventually your friends will start to notice.
The whole process is awesome; at least that’s what I think. Find yourself a good underground gym and not something really commercial. There are plenty of serious gyms you just have to find them. Once you do find a great one, it really is an experience in itself. You’ll see guys lifting crazy amounts of weights and it’s so motivating. And the great thing is most of these huge bodybuilding and powerlifting guys are the nicest people you’ll ever meet. You’ll definitely learn a lot in a smaller type of gym.
I wish you luck in your journey to gaining muscle and I hope you like the whole experience as much as I do. It really is a lot of fun.
If you'd like more tips reguarding muscle building as a whole and a GREAT tip to help build muscle on your calves read How to build calf muscles.