You can worry about refining your muscle later in your career once you’re a more advanced bodybuilder. Today, let’s look at some keys for adding muscle!

Eat big.

This should be the #1 goal, if you are a skinny person. You might be genetically inclined to be skinny, or you might just be a small eater. Either way, you’re going to require a major change in your eating patterns if you want to gain muscle weight. Picture what you’re eating at the moment, and add two meals rich in protein and good carbohydrate sources such as pasta or rice. Adding those two to your daily meal list is a good start.

Train big.

Use lots of sets with lots of heavy weight. It isn’t rocket science.

Sleep big.

The very best bodybuilders in the world take a nap every day. They know that the body grows not while we’re in the gym, but while we’re at rest. The brain releases growth hormone when we are sleeping. You will very rarely see a successful bodybuilder who gets only 5-6 hours sleep and still gains muscle weight. Those cases are limited to genetic freaks and those on diets high in anabolics. Be sure you get 7 hours – minimum – of sleep each night.

Plan big.

If you wish to walk through your day at 220+ pounds, under ten percent body fat, you’re going to have to train consistently for quite a few years. Don’t look at your workout and meal plan and decide you will achieve something in four weeks. Focus on how much muscle you will gain after training consistently for four years. Major changes in muscular mass require year of consistent training, proper diet, and plenty of sleep.

Hit the big body parts.

Some weeks you may find yourself missing a workout or shaving down your routine due to time constraints. This is normal due to the many challenges of life outside of bodybuilding. When this happens, always be sure to cut the smaller body parts and isolation movements out. Keep the bigger compound movements for the bigger body parts in. Even if, on an extremely busy week, you are only able to train three days for twenty minutes, those days should be a deadlift day, a bench press day, and a squat day. Train big body parts if you wish to gain big muscle weight.

Dream big.

This one may sound a bit corny, but it is definitely the most important key to success. You wish to change the way nature wishes your body to look, and change it in a major way. That’s a huge deal. Realize that success will arrive in small steps, but if you train, eat, and sleep consistently, it will definitely arrive.

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