How to Get Big Really Fast With Dumbbells

Rapidly increasing muscle mass with dumbbells requires a strong commitment to your training and diet. To get your body to build muscle, it has to have a reason and the resources to do so. The reason will be the stress you apply to your body by frequent use of heavy lifting, and the resources will come from a performance-based diet and adequate recovery.

Things You'll Need

  • Dumbbells
  • Lifting straps (optional)
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Instructions

    • 1

      Move heavy weights in order to provide enough stress that your body must compensate by adding more muscle mass. Use the heaviest dumbbells you can manage for each of the following exercises: squats, deadlifts, incline bench presses, shoulder presses, rows and biceps curls. Train your lower body on Mondays, Wednesdays and Fridays and your upper body on Tuesdays, Thursdays and Saturdays. Complete five sets of five repetitions for each exercise, increasing the weight once you can complete all of the repetitions in good form.

    • 2

      Eat five to six meals a day with a ratio of protein, fat and carbohydrates that is designed to add muscle without the risk of adding too much fat. A rule of thumb advocated by Lee Labrada, professional bodybuilder and former Mr. Olympia competitor, is to eat 1 gram of protein and 2 grams of carbohydrates for each pound of body weight. For example, a 200-pound individual should aim for 200 grams of protein and 400 grams of carbohydrates per day. Fats are not part of the calculation as long as you stick to healthy fats, such as those found in lean meats, fish, poultry and nuts. To help reduce inflammation and speed up your muscle recovery, include a blend of antioxidants like green vegetables, glutamine, and supplemental amino acids in your diet.

    • 3

      Sleep a minimum of 8 hours a night. If you've provided enough stress through exercise and have given your body the right nutrients, your muscles will grow as long as you give them a chance to do so through quality sleep. Make sure your bedroom is completely dark and wear an eye mask if necessary.