I've been in and out of lifting seriously for a chunk of my life. Growing up as a naturally tall, skinny guy, I struggled for years to put on any decent size. I'm no pro or coach or anything, but I figured I'd jot down what actually worked for me. Right now, I’m three months into a bulk, sitting at 3,400 calories a day, and - spoiler alert - chasing size never really ends.

So, what changed? Honestly, two things: I started taking diet and nutrition seriously, and I actually started lifting some heavy ass weight. Sounds cliché, but it’s true, and it’s something I overlooked for years. Of course, there’s a bit more to it than just those two things, so let’s break it down.

Diet and Nutrition

How important is nutrition? Well, outside of getting enough rest and recovery, it's probably the most important factor. And honestly, it plays into recovery too. If you’re not eating the right macros or getting in enough food, your recovery (and gains) will take a hit.

It doesn't have to be boring either

Now, we’ve all heard the classic "1g of protein per pound of bodyweight" rule. Technically, newer research suggests muscle growth can be optimized at around 0.7-0.8g per pound (see this study), but sticking to 1g per pound is still a solid, simple guideline.

Carbs are also huge when it comes to muscle growth. If you're trying to put on size, carbs are your best friend, especially around training. I’ve found that keeping my carb intake higher on training days, especially before and after workouts, makes a big difference in energy and recovery. That said, don’t go overboard - experiment and see what feels best for you.

At the end of the day, a structured but flexible approach works best. Track your calories and macros, make adjustments based on performance and how you feel, and stay consistent. Don't overcomplicate it.

Training

Nutrition is crucial, but if you're not training hard enough, it won't matter. The most important thing, especially if you’re struggling to grow, is making sure you’re:

  • Training each muscle group at least twice a week
  • Lifting heavy enough and using progressive overload

Tracking your workouts is also a game-changer. I’ve got training logs going back almost four years, and looking back at what’s worked (or what hasn’t) is super helpful.

Don't sleep on compound movements. There's a reason powerlifters have massive legs!

And seriously - don’t sleep on compound movements. There’s a reason powerlifters have massive legs. Big lifts like squats, deadlifts, bench presses, and overhead presses form the foundation of my training. From there, machines and cables are great for isolation work and keeping constant tension on the muscle for hypertrophy.

I personally love a powerbuilding approach - mixing heavy, low-rep compound lifts for strength with higher-rep machine and cable work for muscle growth. Science backs this up too: machines and cables can help maximize time under tension, which is great for hypertrophy.

For programming, I’ve found that an upper/lower split, training four days a week, works best for me. It gives me enough time to recover while still hitting each muscle group twice a week. I’ve tried training five or six days a week, but over time, the volume catches up, leading to CNS fatigue and a higher risk of injury.

Closing Thoughts

There’s no magic trick to getting bigger - it really comes down to eating enough, training smart, and staying consistent. If you’re struggling, take a step back and ask yourself:

  • Am I actually eating enough?
  • Am I progressively overloading in the gym?
  • Am I giving my body enough time to recover?

Dial in those basics, and I promise you will see progress. It takes time even if you're enhanced. Just trust in the process and enjoy the journey 💪

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