Getting jacked isn’t for everyone, bro.
No seriously, it’s not, and I get that. Some people just don’t want to get bulky, or big, or really strong.
And that’s completely fine. But then don’t read this article because everything you will read will absolutely help you pack on slabs of muscle in a hurry.
Here are three steps that make a big difference in getting jacked.
Step 1: You gotta eat more. Then more.
If you’re trying to gain mass, then the first thing you need to do is up your calories, and up them big time.
You don’t get bigger from training hard and heavy. Training is a catalyst and simply tells your body what to do with the extra calories you’re eating. Believing this is the same as your female friends thinking they’ll get bulky if they lift weights; it just doesn’t add up. The only catch here is you have to be smart about your meal timing if you’re upping your calories. For the most part, your meals should look like this:
Meal type one: Fats and proteins (with little carbs)
Meal type two: carbs and proteins (with little fat)
Now, obviously you’re going to have all three. If you have have chicken breast and rice, you’re going to get some fat in that meal, just like you’ll get some carbs in a hamburger on lettuce and cottage cheese. The idea is you don’t want to be adding all of them together, all the time, as that’ll lead to some extra fat storage in the process of getting jacked.
Step 2: You have to chill out.
Dieting to gain weight is tough work. Everyone acts like eating more is the most fun and envious thing out there, and they’re wrong. If you’ve ever tried to put on mass, you know it’s like a part time job worth of time, and sometimes you won’t feel like a million bucks during the process.
So, carve out some extra relax time to make sure you’re not uselessly expending your energy. Don’t run when you can walk, and don’t walk when you can lounge around.
If you’re trying to do cardio and get jacked at the same time, i’d first assess what you’re starting with. If you’re already very lean and just small, then extra cardio isn’t going to do you much good. Just do a hill sprint session a week and that’s it. If you started a little chubbier or what the industry calls skinny fat, then I’d plan on doing 2-3 shorter cardio session each week, varying between sled sprints, hill sprints, kettlebell or barbell complexes, or a jump rope session.
Step 3: Keep your goals written, concise, and in mind. But also realize it’s a process that just doesn’t work in line with your plan.
Your goal is to get jacked, and that’s pretty awesome. Not many people will venture out on a quest like that. But you have to keep it concise or it’s easy to stray. Treat this the same way you’d treat fat loss and dieting goals.
As you get closer to your goal, it might change. Work toward the original goal and keep it in mind the entire time. Don’t get side tracked by a bigger squat, weighing a certain number (unless that is the main goal, but beware fat gain instead of muscle gain) or any other goal then building muscle.
Also keep your goal realistic. If you’re trying to gain 20lbs of muscle, don’t expect it to happen overnight. 2lbs/week for very small, very lean, and very new lifters might work, but a pound a month might be all you get for a person training for a few years and already having some muscle. Either way, the plan is there to keep you on the right path, even if you arrive on a different timeline.