How Does a Bodybuilder Get So Big?

By Kevin Rail

One of the obvious things a bodybuilder does to get big is lift weights. The way to get big is to do multiple sets of heavy weights with low reps. It is not out of the question for them to do 10 sets of 3 reps of one exercise. This causes the most muscle activation and helps to stimulate growth. They also take long breaks in between these sets. Two to four minutes is usually the norm.

Throw Down and Bulk Up

One of the obvious things a bodybuilder does to get big is lift weights. The way to get big is to do multiple sets of heavy weights with low reps. It is not out of the question for them to do 10 sets of 3 reps of one exercise. This causes the most muscle activation and helps to stimulate growth. They also take long breaks in between these sets. Two to four minutes is usually the norm.

Twice a Day Keeps the Skinny Away

Another tactic that bodybuilders employ to get big is working out twice a day. One way they do this is by working 2 different body parts per day. One is worked out in the morning, and the other one is worked out in the late afternoon or evening. For example, they might do their calves in the morning and their shoulders in the evening.

Lighten Up

Bodybuilders avoid excessive amounts of cardiovascular exercise. This will burn a lot of calories and ultimately lead to weight loss. If their body fat percentage is low, it can even burn into muscle. Generally, they will just do light cardiovascular sessions for 20 to 30 minutes. This is nothing more than a maintenance routine to keep their cardiovascular strength up.

Work Hard and Rest Easy

Rest is a very important component of getting big. This includes rest between sets, recovery between workouts and a good amount of sleep.

A bodybuilder will often train only one muscle group a day for 6 days in a row. He will then take one full day off. This is called a split schedule. By doing this, he allows each muscle group to have plenty of time to recover between workouts.

A bodybuilder will also try to get 7 to 9 hours of sleep optimally. This is the time when the body repairs and recharges itself from tough training sessions.

Eat and Weigh

Probably the most important factor of getting big is eating. It is not uncommon for bodybuilders to eat in excess of 8,000 calories a day. They need high amounts of carbohydrates for energy and protein for cell recovery and immune function. The way they are able to fit this many calories into a day is by eating multiple times.They generally consume 6 to 8 meals a day every 2 to 3 hours.

Supplemental Outcome

Although it's not legal, some bodybuilders will resort to steroids to get bigger. Among other things, this increases testosterone which is a muscle enhancing hormone. They will do what's called a "cycle." This is a period of time where they do a certain steroid then ween off of it and repeat the whole process again.

A safer thing that most bodybuilders do to get big is take supplements. These are over the counter products that can be purchased at pharmacies, health food stores, vitamin shops, and also on the Internet. There are certain supplements that have been known to add muscle size, speed recoveries and enhance muscle pumps. Some of the most popular ones taken are creatine, glutamine, nitric oxide, ribose, and vaso dilators.

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