How to Make Massive Muscles?

How to Make Massive Muscles?

In this article, we will investigate how to make massive muscles. Stay with us on this topic and other related subjects regarding how to make massive muscles.

You’ve all seen the videos on social media. They have inundated you. There’s some hunk with a body like a Marvel superhero telling you in a short amount of time, if you do what he says, you can make massive muscles. It’s easy, he says, but only if you follow his method, the right method, that only he and select others know.

There’s a catch, of course. You have to inject your hard-earned cash into his very muscular bank account. You do it, and six months later, rather than look ripped (make massive muscles), your buddies are telling you you’ve been ripped off! Its not easy to make massive muscles, even if you think you’re doing everything right. Some of you will know this already. You’ve tried, and you’ve failed.

You’ve thrown buckets of money down the black hole of the internet, you’ve followed the instructions to the letter, you have a shelf stacked with supplements, but rather than look like Brad Pitt in Fight Club or Cristiano Ronaldo when he takes off his shirt post-match, you could quite easily be cast as one of the Three Little Pigs – the lazy one, of course, that elects to use straw for the foundations of his house.

You’re not alone. Many of us have fallen for the internet’s magical solutions tricks to make massive muscles. Today, viewers, we have your back…and your legs, chest, and stomach. We hope in about 20 minutes, you’ll feel confident you will never again answer to one of those wolves at the door who come knocking on social media. Ok, so we just mentioned Brad Pitt and the fact he looked in great shape for Fight Club.

We’ll also discuss Ronaldo in this section. We aren’t talking about just improving to make massive muscles a bit here; these guys are extreme examples of male physiques, but their discipline and effort show us what direction we should go in if we want to build muscle. We’ll talk about normal people later.

Even though Fight Club is now 24 years old, there are hundreds of videos on TikTok that have amassed millions of views, each employing workout with the promise that with hard work and dedication, you can look like Pitt in this movie (and make massive muscles), what GQ magazine called the “gold standard of male physicality.”

The Fight Club physique is apparently what most men want. We’re told this is the Holy Grail of body types: washboard abs, toned arms, bulky shoulders, and a streamlined chest that looks like Porsche designed it. We know you already know that Pitt’s body here would have taken a lot of work to achieve. Like Ronaldo now, Pitt would have made his body his life’s work.

Statistics

When Ronaldo recently played soccer in Spain for Real Madrid, his body fat was 7%, compared to the average other player of 11%. Ronaldo also had a 50% muscle mass, compared to the average of 46% for the other players. Muscle mass is simply the amount of muscle in your body which can go up or down depending on exercise.

You can also change your bone density through a good diet, healthy living, and exercise, but what you also want to concentrate on is turning some of that fat mass into muscle mass to make massive muscles. Nonetheless, anyone telling you that you can look like Tyler Durden or Ronaldo with just a bit of working out and laying off deep-fried pizza - shame on you, Scotland - is lying to you. Being shredded for humans is like juggling for dogs. It’s an elite thing, being shredded, and it takes elite effort to achieve it.

Ronaldo's Life Style

You already know some things about Ronaldo’s strict lifestyle. For Fight Club, Pitt also acted like a professional athlete. He trained six days a week, doing weight-bearing exercises and weight lifting for muscle mass and two days of cardio to keep his weight down. He worked on a different muscle group each day to make massive muscles.

Most of you people out there just wouldn’t have time to implement this kind of monkish devotion to your body, but some of you aren’t expecting miracles. You just want to make massive muscle, but never mind how much you’ve tried, you can’t seem to do it.

Tips to improvement

Ok, so let’s imagine you don’t need to lose weight. Maybe you’re on the thin side, or maybe your weight falls into what the internet tells you is normal. What’s normal?

The average height for a male in the US is five feet nine (175.2 cm).

• If you look at weight charts online, which will tell you if you’re overweight.
• for a 5’9 adult male, they say you can weigh from 142 pounds (64.4kg) to as much as 176 pounds (79.8 kg).
• There’s a big distance between high and low just because humans have different body frames.
• With these differences in mind, the 2020-2025 Dietary Guidelines for Americans recommends a daily adult male calorie intake of 2,200 to 3,200 calories, which is close to one of Cheesecake Factory’s Breakfast Burritos (2,730 calories).

The Number of Calories to Take

The number of calories you should eat depends on various factors. You will burn more calories if you work as a laborer on a construction site than if you sit all day like an Infographics Show writer. Such writers might only need to consume 1,500 to 2,000 calories daily to maintain their body weight. Age, hormones, how big you are, and what medicines you might take can also play a part in what your ideal calorie intake is, aka, basal metabolic rate, to maintain the body you have.

We imagine a lot of you have tried altering your calorie intake to lose or put on weight, and there’s been no change. You’re not alone, internet forums are full of these very frustrated people.

The Homeostasis Theory

Some of them put forward the homeostasis theory, which say:

your brain tries to maintain your weight even if you make energy consumption changes.

It’s not certain that’s true, but it makes sense since your brain doesn’t want you to waste away and die. Even so, all those people in history who have become malnourished in prison camps are proof that fewer calories mean a leaner body. As you can see by watching any of those obesity-focused TV shows, if you eat like a hippo, you start to take on the proportions of a hippo.

Your brain can only do so much to keep you at your weight, but many health scientists agree; that losing weight is not always as simple as calories in, calories out. Still, if you want to make massive muscles, working out won’t work out if you aren’t consuming the right number of calories.

BMR calculator

If you’re on the slight side and can’t put on any muscle, you can use a BMR calculator to see how many calories your body needs to maintain your weight, and then you can add another 500 calories to your daily diet. You’ll actively be working out, of course. These extra calories are extremely important. You can’t put meat on the bones without them.

That would be like expecting your car to move without any gas.

You’ve all seen how the actor Christian Bale (6 feet, 183 cm) has gone to extremes in movies when he altered his weight.

Few Reports of the Movie

• In the deeply foreboding movie The Machinist, where he looks like he is close to death, he weighs 116.8 pounds (53kg).
• In Batman Begins, which he played six months after his role as the Machinist, he was 187.3 pounds (85kg) and certainly didn’t look fat.
• For The Dark Knight, he was a very muscular 220 pounds (99.7 kg).
• He later said that to get skinny for The Machinist, his diet often consisted of one apple, a tin of tuna, and a black coffee every day, with plenty of cigarettes to suppress his appetite. He was on about 200 calories per day, which can be very dangerous. Don’t do that, folks.

The smoking isn’t a great idea, either. When Bale wanted to look fat for the movie American Hustle, and when he played former Vice President Dick Cheney, he said he put on the pounds, 40 or 50 extra than his normal weight. He once said, “I ate lots of doughnuts, a whole lot of cheeseburgers, and whatever I could get my hands on.”

But to make massive muscles, not fat, he was very watchful of the types of food he ate. This is because it’s not just about extra calories but consuming the right calories.

What and how much you eat is very important if you want to make massive muscles. The problem with those diet plans you find online is that they often ask you to eat specialist foods, something like black-footed albatross eggs with a side of organic Indonesian rutabaga. We’re joking here, but those plans do often contain a lot of non-regular foods. Forget those finicky diets.

You can eat normal stuff, too, just foods that are not sugar-laden, are high in protein, and low in saturated fats. The average American wouldn’t find it difficult to get these foods, such as eggs, tuna, fish, chicken breast, and lean meats such as turkey and lean beef. We’re not going to go through all the right foods to gain muscle. You can find many articles online.

All we’ll say here is you don’t have to be a monk or wealthy person to get the right calories. Just cut out the crap and replace it with something half-decent. You won’t start if the diet looks too oppressive, so don’t overthink it. You should generally stick with the 30/50/20 plan to gain muscle, which means 30% protein, 50% carbs, and 20% cigarettes…just kidding, 20% fat. Bale also said he spread his meals out, perhaps to 5, 6, or 7 meals a day.

This doesn’t mean you have to prepare and cook food all day long. Eat healthy snacks, or what many people do when trying to gain muscle, is have protein shakes to replace some of the meals. By the way, drink plenty of water. You’ll need to if you want to gain muscle. Water delivers the materials you need for your body’s protein and glycogen structures, which you require for muscle gain.

Muscle hydration is a thing, as they are 70 to 80 percent water. Feed them like you’d feed a beloved plant. It also helps a lot to eat after you work out, replenishing your body’s glycogen stores to aid recovery. Ideally, if your objective is indeed solely to build muscle, you’ll want to replenish the protein, creatine, and glycogen that have been depleted during your workout.

Shakes can do the business, and then maybe you can wait an hour or two and have a proper meal containing plenty of protein, complex carbs, and fats. Still, you ideally need a combination of protein and carbohydrates before a workout to have high energy levels and also to build muscle. We hope we are not making it sound confusing and difficult right now.

Our intention today is to make things easier for you. If you want to make massive muscles, it might be better to eat before and after a workout, but to be honest, just eating right and getting those extra calories in a day is much more important than the timing. We know plenty of incredibly muscular people who don’t live like robots.

There are endless things you can do to make massive muscles. Find out what they are and spend several weeks doing them before you change to another. Many people do a change-up after four to eight weeks. Progression is the operative word here. You have to keep pushing yourself. No pain, no gain.

Keep a log if you can. There are plenty of free apps for that kind of thing. You should be trying to get better constantly, so now and again, add reps or more weight. 4-6 workouts per week would be ideal. If you’re overweight, throw in some cardio workouts. Whatever you do, make sure your form is right when working out, otherwise, you could give yourself an injury.

If you’re doing an exercise that, at the end of your rep, makes you lose your form, do less until that doesn’t happen. The exercise should be hard, but not so hard that other people in the gym start fearing for your life or making you a viral star on TikTok.

This video is about some tips to make massive muscles:

You can also read Here to know more about how to make massive muscles.

A Few Basics Rules

Right, so now you have some basics. We imagine a lot of you are now feeling just a little bit frustrated as you’ve heard all this before, and you’ve done all these things, and you still haven’t built much muscle. Then it’s time we talked about the outliers that can sometimes override your workout discipline and your cutting back on the Scooby Snacks.

Sleep

One outlier is sleep. It’s no good working out like a madman and not letting your body recover. The growth is in the recovery as much as it is in the working out. Your body needs sleep to repair. Building muscle is all about repairing. If instead of getting seven or eight hours of quality sleep a night, you’re getting up after four hours and downing three double expressos before running out of the house contained in a giant ball of stress, your body is being abused.

Scientific studies have shown that insufficient sleep affects the protein synthesis pathways in your body and causes degradation of those pathways, which can lead to muscle loss! A National Institutes of Health paper explained, “Chronic sleep loss is a potent catabolic stressor, increasing the risk of metabolic dysfunction and loss of muscle mass and function.”

All that hard work, and you mess it up ‘cos you don’t get enough Zs.

Motivation

Sure, lack of sleep alone won’t override all your hard work, but it will make a difference. There’s also the mind stuff that goes on. Some people give up too easily. Everyone is different in this regard, but we find that keeping a record of your workouts is useful for motivation. You can’t always see the progress, but you can always see the data. You might have weeks you don’t progress at all, but you will progress at some point. When you do, give yourself a little reward, maybe just one nibble of a food you’ve cut out. Call this R&R: Records and Rewards.

Age

The older you get, the harder it gets to make massive muscles. There’s a reason you don’t see many hunks after age 50 or 60, although some do keep their ripped bodies, likely with a good number of performance-enhancing drugs. The podcaster Joe Rogan, who is 56 and looks like one of those pink MUSCLE-MEN figures, freely admits to taking all kinds of supplements on top of a bit of testosterone replacement therapy. The latter, he has said, gives him an energy boost.

There’s nothing wrong with this. We are just saying that being ripped after 50 gets much harder. This is why: When we work out, our muscles get bigger through a process that involves damaging our muscle fibers. With rest and the right nutrients, they repair and get bigger, and we get stronger. This enlargement process is called hypertrophy.

The process involves chemical changes in your body. Receptors on the surface of each of your muscle cells detect muscle movement. This is how more proteins get into your muscle fibers and why your muscles increase in size. There are also special genes that code for specific proteins to make this happen. In short, and we are simplifying here, the biochemical processes for triggering muscle growth slow down when you age.

What we will say is try to do the things we’ve talked about today. If you do, you will 100% see some improvement, but you also have to accept that some people might have a head start on you. Remember the eighth rule of Fight Club: You have to fight! If you do, you’ll get there in the end.