My workout tips.
I have this conversation with people pretty often: how do you work out and get bigger? After years of learning and training, these are the things I always tell them. Take a look, put them into practice, and give yourself a solid starting point to work toward the results you want.
Train hard
For me, this is number one. You’ve got to give it real effort.
Train hard
For me, this is number one. You’ve got to give it real effort.
You’ve got to get in there and actually work. Get dialed in. Bring some intensity. Don’t just move the weight around and call it a day—give your body a reason to adapt and get stronger.
That’s the big one for me: effort. Make the sets challenging, keep showing up, and push yourself. Just keep it controlled. Going hard doesn’t mean ignoring pain or throwing your form out the window.
Eat right
Trying to get bigger? You’ve got to eat enough.
Eat right
Trying to get bigger? You’ve got to eat enough.
You can’t put all that work in at the gym and then barely eat. Give your body some fuel. Get your protein in, and eat enough to support what you’re trying to build. Really—that’s what I tell people. Eat enough.
Trying to lose fat instead? You’ve got to eat fewer calories than you use. Still get your protein and nutritious food in. Less food doesn’t mean skipping the stuff your body needs.
Sleep
Sleep is where you get bigger.
Sleep
Sleep is where you get bigger.
When I was training my hardest, I felt and performed my best when I got around nine hours of sleep. My biometrics looked their best, too. That’s what I noticed with my own training.
Sleep is where you actually build muscle. Prioritize it and give your body time to recover. If you’re serious about getting bigger, take recovery seriously, too. Find the amount that leaves you rested—more isn’t automatically better forever.
Form
Every single rep should make you better. Make it count.
Form
Every single rep should make you better. Make it count.
After a rep, ask yourself: did that actually make me better? Don’t add weight just to say you added weight. Control it. Own the movement. Get something out of every single rep.
If you’re swinging it around or losing your form, bring the weight back down. I’d rather see solid reps than a bigger number and a bunch of useless ones.
Track
If it’s not measured, it’s not managed.
Track
If it’s not measured, it’s not managed.
This isn’t the biggest deal out of the five, but it can be pretty cool. Write down what you did—exercises, weights, sets, reps—so next time you’re not just guessing.
Track how hard it felt, too, if you want. Then you can look back and see what’s moving and where you’ve been lacking. Keep it simple. It should help you, not turn your workout into homework.