To make your muscles look bigger without lifting weights…

You need to find ways to force more water, carbs, blood and other nutrients into your muscles to "pump them up" to make them look bigger so…

Pretend your muscles are a deflated balloon and when you start to put more water, blood & other nutrients into your muscles you blow the balloon up making it look bigger so…

The best 2 ways to make your muscles look bigger are to…

1. Drink more water!

Your muscles are made up of mostly water & protein so you should be drinking 1 ounce of water for every pound you weigh so if you weigh 200 pounds you need to drink 200 ounces of water each day to keep your muscles looking big and…

When you don't drink enough water (or get dehydrated) your muscles will look smaller or flatter like a deflated balloon and…

2. Make sure you're eating enough carbs because…

Some of the carbs you eat get stored in your muscles as glycogen and next to water & protein, muscle glycogen is one of the largest contributors to the volume, size, and weight of your muscles and…

The glycogen (or the carbs stored in your muscles) attracts even more water into your muscles "pumping them up" making them not only look bigger but also feel harder so basically…

If you don't eat enough carbs along with drinking more water then your muscles won't look as big as they actually could and drinking water + eating enough carbs will make your muscles look bigger for a much longer time than these other…

2 ways to make your muscles look bigger without lifting weights…

1. Use Creatine but just like carbs…

Creatine makes your muscles look bigger by drawing extra water into your muscles and although taking creatine will also give you more energy (just like carbs will) to lift heavier weights and do more reps & sets to build muscle faster…

You'll probably lose some of the water weight you gained in your muscles once you stop taking creatine but all you need to do is take is 2-to-5 grams of creatine a day to make your muscles look bigger.

2. Take NO or Nitric Oxide Supplements

NO or Nitric Oxide supplements like the popular Xtreme NO supplement helps increase the blood flow throughout your body forcing more blood into your muscles making them look bigger so think of NO supplements as like Viagra for your muscles but just like with creatine…

Lose fat to make your muscles look bigger without lifting weights…

This will really only work if you've been previously working out to gain weight & build muscle and you have a body fat percentage that is over 15% but when you get rid of the fat that is hiding your big muscles…

You will look more ripped making your muscles look bigger - Take a look at the picture below of the guy who started at 197 pounds & had 16% body fat and then see how much bigger he looks after he lost fat (using the ultimate diet 2.0) to 179 pounds with only 7% body fat…

To lose fat you just need to go on any fat loss plan here to burn fat with or without lifting weights but…

To really make your muscles look bigger…

You still have to lift weights and as your muscles get bigger & bigger… Your muscles can hold more water, carbs (glycogen), blood & other nutrients that'll further enhance the size of your muscles making them look bigger so…

Only after you've started lifting weights on a muscle building workout plan can you expect to do all the things on this page to make your muscles look bigger than they actually are or "pump them up" without lifting weights.

Make sure you also see…

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1-35 of 51 Comments
Kyle Michaud

Your muscles aren't that big. Article is true though

January 04, 2015

Riley Johnson

hey whats the best way to look your best... ie (most shredded most jacked) for that same day... for ex...should you not lift weights that same day if you want to look good with your shirt off that same night?? should u lift hard the day before and do just cardio the day of an event? should I not do abs in the same morning, if I want them to look their best that same night? for ex...if I want to go to an event and look my best on Saturday night...what should I do Friday and Saturday to ensure I have the most vascularity, and my best tightest natural size...lemme know thanks great forum!

October 24, 2014

Adrian Bryant

you really need about a week or so to get to your bet but being ripped is 90% low bodyfat and the rest about dropping carbs and then eating more carbs right before event along with manipulating water intake

October 24, 2014


hi. i weight 120 pounds and i wanted to know by doing this for 3 weeks how much can i gain?

November 08, 2014


How do you feel about muscle milk?

October 13, 2014

Adrian Bryant

I like it (the taste) but it's not my first choice for protein

October 14, 2014


Hi adrian, im a 17 year old girl who has trouble gaining weight .i sometimes take.muscle milk but ive heard it isnt so good in the longrun , i took it to increase the mass in my body . Ive heard about creatine and i believe it can work with a.series of workouts,im petite ,slim and lost.weight , i weight about 110 now ,ive also noticed that as ive lost weight i also lost my butt ,and i wanted to know if you coould recommend me some workouts to tone it up and increase it a bit.thanks

June 11, 2014

Adrian Bryant

go here

June 12, 2014


Hey, I have a question. I'm 17, last August I started my bulk. I started at 132 lbs. with about a 10% bf, now I'm 163 lbs. with about a 15-16% bf. I have definatly gained a lot of muscle but my chest and shoulders are kind of bony still. I have been doing a lot of benching and incline benching. I was planning to cut a little bit for summer but I am not satisfied with my chest. Should I try to bulk longer or cut now for summer??? What would be the best way to build my chest and shoulders??? Thanks so much!!!!!!!

February 16, 2014

Adrian Bryant

were you doing dumbbell or barbell bench? dumbbells with a pause at bottom is a lot better

February 17, 2014


yo adrian i'm now 75kg i'm eating a Mass Gainer protein i want to get my weight up to 95__110kg ofc without being a faty :p for sure all what you writed helpd me but thr r few stuffs i would to know about like for example what are the foods that have in Carbs (well atleast the ones with highest % ) and about eggs i heard we should eat only the white of the egg is that right or it's fine if i eat the whole egg ? thank you in advance :)

September 13, 2013

Adrian Bryant

the high carb foods are here but to gain mass without getting fat you need to go here

September 14, 2013


Hi Adrian,

Thanks for writing this article. I've learned some new things. That said, I'm kind of struggling with the water intake suggestion.

I might have misunderstood, but in your first point on water you said,

"so if you weigh 200 pounds you need to drink 200 ounces of water each day to keep your muscles looking big and…"

Well, I don't normally measure in ounces so I searched out the conversion into cups. According to Google Search, 1 US fluid ounce is equivalent to 0.125 US cups. Unless I'm calculating this incorrectly, in your 200lb example, which is perfect because that's basically what I weigh, 200 fluid ounces is equivalent to 25 US cups.

Now, I'm in Canada so I maybe I'm looking at this the wrong way, but is it even possible to drink 25 cups of water per day as a normal lifestyle? I always thought the daily recommendation of water was 8-10 cups a day (which for me is a struggle). Could you please clarify? I would really appreciate it.


August 28, 2013

Adrian Bryant

how much do you weigh? an ounce per pound probably is a lot for most people but you would certainly be okay if you drank 1-to-2 or even 3-to-4 liters of water per day. see #16 here

August 31, 2013

Hi Adrian,

Do the slower digesting carbs like oatmeal give the constant bigger, fuller pumped look or would you recommend times when fast sugars will give the pumped look? I ingest dextrose + whey in the morning, pre and post workout as well as creatine maintenance (5-10 grams)but I do notice days and mornings when I look way smaller. Will oatmeal every hours or so keep the size up?

By the way, so far this is the most useful site I've come across many, many as I'm big on research. Thanks!

July 06, 2013

Adrian Bryant

the kind of carbs doesn't matter as far as you getting a full look. You just need to make sure you are getting enough carbs and protein daily to get and stay full and also...

you're not going to always look perfect at all times of the day as in the mornings your carb stores will be at it's lowest

July 07, 2013


I'm 21 and been lifting for awhile now. I'm 6' 1" and weigh 185lbs. I've been progressing with my workouts and go up in weight. Only problem is, I feel like I'm getting stronger but I am definitely not getting bigger. I bench 3 sets of 215lbs steady, and I am steadily increasing weight and reps. No matter what I do or how much more I bench, my chest does not seem to get bigger. Same with my triceps and biceps. My arms do not seem to be getting bigger either. Would really appreciate some help and advice. Thanks.

May 01, 2013

Adrian Bryant

how many reps are you doing and what is your diet like?

May 01, 2013


As I said I do 3 sets of 215lbs. First 2 sets I manage to push 8, and the last set around 5 or 6. Then I do a couple more sets with lower weight to kill it off and move to dumbbells. Dumbells 3 sets of incline 3 reps of 10 (60lbs 2 reps and 55lbs last rep). Then I finish off on the fly machine and also do cable crossovers. I go to the gym by myself so I have no spotter. If I did I probably would be able to push 1 or 2 more reps per set.
To be honest my diet is probably not the best thing in the world. I eat what comes to me and eat everything. I do eat a lot though.

May 02, 2013


You should watch some videos of Elliott Hulse on youtube and see what he has to say about some of your workout questions, he's very knowledgeable about workouts and the way the body reacts to lifting weights. But getting stronger and getting bigger are not one and the same. People who are training for strongman competitions who need to lift heavy are doing exercises to increase their strength, ie: lifting as heavy as they can for shorter repetitions. But bodybuilders who need to look big and muscular do exercises like drop sets and supersets. The key to gaining a bulky look is putting your muscles into time under tension. But I do both at the gym atm. Heavy lifting 65% of my workout then end my session with drop sets and anything to keep tension onto my bicep/triceps.

May 02, 2013


Thanks for the info. Would it be too much to ask for your routine for both chest and arms? Including the weight you use, so I can estimate the amount of weight I should decrease to, to get that bulky look. Would really appreciate it.
And what would your say be about supplements? I take 5g of creatine before my workout, and then 5g of creatine mixed with 25g protien powder after the workout. I only take supplements days I go to the gym.

May 03, 2013

Adrian Bryant

you can't use the same weight someone else uses and expect to get the same results. you need to get stronger each workout in a way that is relative to you but...

see this for supplements and this for better chest and arms

May 04, 2013


Hey I'm 15, pretty short for my age. I'm 5'0" and weigh 97Ib. I bench 135 and squat like 235. I'd that good? Because the guys in my weight group say I'm weak or something but they r benching like 10Ib over their weight. So..

April 22, 2013

Adrian Bryant

that's pretty good but read (do not skim) this for how to get much stronger

April 23, 2013


hi adrian,
i am completing 16
and i am going to gym but my
father is saying that i should
not lift weights but do aerobics
.is it correct can i build good
arms without lifting weights

March 28, 2013


hello i m 15, trying to gain muscle mass. should i lift heavy or light weights? can u send me workout plan for big arms?

August 19, 2012


less weight more reps

February 27, 2013


I have had two children and my weight has been up and down for three yrs!! Im now 132lbs but I have a stomach!! Please would really appreiate any help..Thanks.

August 16, 2012


HI i just want to know which supplement to take for muscle building and i am 21 yrs old and weight is 75kg. i wish my body should be like a modeling body not so big perfect in size.. can u suggest me wat kind to take and how to take

August 11, 2012

Jesse P

Hi Adrian I'm trying to lose some more weight and gain a lot more muscle. When I was going through high school I almost weighed 300 pounds but I have lost 80 to 90 pounds and ever since I have been trying to gain muscle to replace the fat that I used to have is there anything I can eat drink or take that will help me with some massive muscle gain.

July 09, 2012

kim john gazmin

hi I'm kim I'm a skinny guy i wan't to build some muscle in my body what should I do,what food and vitamins should I take to help my body to gain some mass please help me

June 26, 2012

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