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…
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…
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…
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…
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…
I Will Help You Look Good Naked…
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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
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
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
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
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
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
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
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
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
well its been 3 months im lefting weight. im doing hip thrust can do 205pounds for 4 reps but i cant squeeze my butt because at the end of my repsi got tired i do 135pound for 10 reps 180pounds for 8 185 for 6 and 205 pound for 4 reps. i just want to know if im doing good ill try to increase the weight like u said.i used to weight 111 now im 115 pounds and i eat 5 small meals rich with carbs and proteine and i try to drink at less 4 cups of water everyday. i just want to know what do u think about my routine? thx a lot
June 21, 2012
You require much more water every day!!! you should be drinking at least 8 cups, and with your routine probably 14-16 cups per day based on your weight. If you up your water intake you should see a significant performance increase and feel a lot healthier as well. Regardless of whatever else you are drinking double your water intake and see how that effects your performance.....
....sorry to step on your page Adrian, I'm sure you will agree,
Feel free to contact me anytime for health and wellness questions
November 17, 2013
well who ever came up with that idea is cool because i got 25% of whatever that whole thing i read just said.
May 20, 2012
Hello if I take L-ArRGININE it is good for body or notI
May 17, 2012
you can take it but as mentioned on this page... you really do not need it
May 18, 2012
im looking to bulk up and get ripped im taking creatine and im riding 14 miles a day to work for 5 days a week im unfortanate as i cannot afford to go to the gym or buy expensive supps can you give me any advice please
May 07, 2012
can a man at age 56 still build large arms and chest
May 05, 2012
Hi Ad I'm 20 & I've been weight liftng 4 a Year & some months,my problem is all my muscles are growing big but my chest is growing @ a very slow pace,can you please give me a workout plan 4 my chest that should make it grow big & fast,
May 02, 2012
im 21 years old and i weight 111pounds im 5 5 my goal is too get a big but in 3 months baaadly.
i dont know how many calories should i eat per day?no idea
and i was reading that creatine can make you lose you hair and also give you bad effect like damage you livers cramps injuries and especially hair loss??
i need to know if its safe or not.
April 26, 2012
Hi my names zack,ive been working out for two years now and ive put on alot of muscle.i started at 156 and i now weigh 207.im at 16% body fat and ive been bulking ever since i started 2 years ago.now my question is should i cut down to 11% or 12% body fat or keep bulking healthier.i can still see my abs but ther is a little fat over them.im afraid if i cut down i will look smaller.what should i do?
February 17, 2012
that's mainly up to you so if you like the amount of muscle you have now but would like more definition then go ahead and reduce fat but if not...
keep bulking and adding muscle mass
February 18, 2012