To Make Your Muscles Bigger…

To get stronger & make your muscles bigger each time you workout…

Here's an example of how you would get stronger doing bench presses for bigger chest, arms & shoulders

That's why it's extremely important you Keep a Training Log because…

Your muscles get bigger every time they get stronger because…

This picture shows you how your muscles get bigger…

progressive overload for bigger muscles photo

The man gets bigger as the bull he is carrying gets bigger/heavier the same way your muscles will get bigger as you lift heavier weights, do more sets and/or reps but…

2 more things you must do to get bigger muscles are…

1. You must eat right so…

2. You must Rest your muscles because…

Your muscles cannot get bigger and stronger if you keep working out your muscles without giving them enough time to rest, recover & grow (see how often you can workout the same muscle) but usually…

It takes about 2-to-10 days off in between workouts to give your muscles enough rest to get strong enough to lift heavier, do more reps and/or sets in your next workout so you can keep getting stronger making your muscles bigger so…

The 4 steps to get bigger muscles are…

  1. You need to break down your muscles with or without lifting weights and then…
  2. You got to eat right by feeding your muscles the building blocks they need like protein, water, carbs & fats and then…
  3. You got to rest your muscles long enough to allow them to repair, recover, and get bigger and then you go back to step 1 but…
  4. You got to get stronger every time you work out so you can continually keep breaking down your muscles to make them grow back bigger & stronger and…

Watch this video to better understand how your muscles get bigger…

Bonus Tip: The quickest way to build bigger muscles is to…

Do mostly compound exercises and not so many isolation exercises because…

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There are 26 comments
Katya Kizlik

want to seriasly bigger butt then try to use bootywow which is totally work naturally i am also using that same product when i doing work out at gym it's really awesome product.

June 22, 2015


I'm a 15 and a Sophmore who hasn't really lifted since 8th grade. What would be a great work out plan to get huge quick

January 03, 2014

Adrian Bryant

go here

January 03, 2014

Aj Rivera

Hey Adrian, how do you suggest I eat right if I'm 17 and in school? I have to eat the school lunches and I have to eat what my mom makes for dinner. Any tips so I can get my calorie intake up into that 2000-3000 range?

December 18, 2013

Adrian Bryant

exactly how many calories are you eating daily now (please don't guess)

December 19, 2013


Have you put up your before n after pics? And what you did from start to now?

September 16, 2013


hey Adrian
i am 16 with height of 5'8" and i am looking for building my muscles
but people say that height halts grow due to exercise for bodybuilding.
is it true?

August 08, 2013

Adrian Bryant

go here and read this

August 08, 2013


What did ou do from when you started to work out to now?
Got before n after photos?

August 02, 2013

Adrian Bryant

I will be posting current before and after pics soon

August 02, 2013


Would dips and deadlifts one day and squats and pull ups another be enough if i apply your rules above to build mass? 3 times a week

also would GOMAD be good to do ?

also thoughts on 5x5 stornglifts by medhi

or is 3sets 8-10 reps better

i also find it hard to pick the right weight to start to make it a challenge but not so bad i cnt work or complete a workout?

Thoughts on roids? Suggestions ? to get quick results

July 31, 2013

Adrian Bryant

you wouln't even need 3 times a week (1-2 times at the most) if you are getting stronger each workout.

GOMAD is okay but you really need to just focus on getting enough protein in your diet.

I would focus on a rep range of 6-12 and trying to increase the weight poundage in that range.

stay away from roids. If you happen to pick a weight that is too light then just don't count that weight as a set

July 31, 2013


hey im a skinney guy and i want to build muscle i dont eat much thats my problem i heard u have to eat lot of food to build good muscle but i cant eat more then 15 or 18 hundred cals what can i do and i also drink energy drink is that ok if i wanna build muscle thanks

May 11, 2013

Adrian Bryant

energy drinks don't help much with muscle unless you drink it before a workout for more energy but go here for more muscle

May 11, 2013


Hi Adrian! I've been using some of your videos and I am happy to say that I have lost 26lbs. I mainly eat right 1200 calories per day and exercise twice per week. I'm noticing that I'm starting to feel "soft" or flabby I guess. What can I do to firm up? I want to gain muscle, look better naked & keep my curves!!!! But Idk where to start I guess. Please help! Thanks!

August 17, 2012


i am 6' 1" and pretty skinny.i am just over 170 lbs.wat is the perfect workout plan that i can use to gain weight by intensive workouts but at the same time giving my muscles time to grow?do i skip a day in between each workout?

July 24, 2012


Hi Adrian, so i've been working out for about 3-4 years now. I used to be an ectomorph but i've been able to gain mass and lift about twice as much now. i still look big but my weight has dropped a lot I think because i've been skipping breakfast everyday and my first meal of the day is lunch at 1 when i've already been up since 7:30. how important is breakfast and am i going to keep losing weight if i skip it?

July 16, 2012

Adrian Bryant

you'll only keep losing weight if you eat a lower amount of calories per day

July 16, 2012


Hey Adrian, what happens if I stall when trying to increase the weight on my bench. For example, I did 5 sets of 5 reps of 155lbs last week and this week I tried 5 sets of 5 reps of 160 but on the last two sets I was only able to do 3 reps. What can I do to make sure I see progression and not waste my time?

June 25, 2012

Adrian bryant

you are progressing if you did 160 but you could also try doing 155 for 5-8 reps

June 25, 2012


Hey thanks for the quick reply! I understand what you mean, but just to clarify; if I am not hitting the last two reps on the last two sets then I should do extra sets but with less weight and more reps? I am sorry if my questions seem stupid but I am trying to improve the amount of weight I do on bench because I wasted so much time trying to do heavy weight such as 165lbs for only like 3 reps and I wasn't seeing progress.

June 26, 2012

Adrian bryant

anything you need to do to beat the last work out is sufficient so for example...

if you did 1 set of 150 for 6 reps you can beat it in the next workout by doing 2 sets, using 150+ pounds or doing 6+ reps

June 28, 2012

mirwais assadi

how can i got a six pack with muscles in 1 month.
what i must to do?what i must to eat?

May 28, 2012

Adrian bryant

that depends, what is your weight and height now?

May 31, 2012

Incorrect please try again Created by Adrian Bryant

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