How Do I Get Big? 💪

How to overcome the challenges that have been holding you back [View this email in your browser]( Hey {NAME} Today I’m going to be real and answer one of the most common questions I get asked. “Ulisses, how do I get big?” Everyone who trains wants to be bigger. It happens the moment you step inside your first gym! You might not want to be a bodybuilder, but you still want to grow your muscles and balance out your physique. But how exactly do you do it? What’s the best way to get bigger? And how can you overcome the challenges that have been holding you back? I’m going to answer all those questions and more today. How to Get Big? It’s a simple question… but not a simple answer! Here are FIVE things your body needs to grow muscle and get big. 1 Calories You have to eat enough if you want to get big. You can’t expect your body to grow new muscle tissue if it doesn’t have anything to build it from. Take care of your diet, and make sure you are eating enough calories to cover your BMR (basal metabolic rate), training, and a little extra. A good way to figure this out is to track your food, work out your maintenance calories, and increase by 15%. 2 Amino Acids Your muscles need amino acids to grow bigger after training. And amino acids come from quality protein. Animal protein has all the amino acids you need, so if you eat fish, meat, eggs and dairy you will be OK. If you are a vegan or vegetarian, you need to pay closer attention to your protein foods and make sure you get a good combination. Eat 2.2g protein per 1kg (or 1g per 1lb) bodyweight and spread it throughout all your meals. 3 Training Load You won’t get big if your training is erratic. You need a solid plan for hypertrophy and growth. One of the key features of a good muscle gain training plan is load. This means how much weight you are lifting in your sessions. You can’t mess about with lift weights and hope to gain muscle! It’s time to get serious, push heavy weights, and track your workouts so you know you are adding more weight as you get stronger. 4 Training Frequency The other key training factor for muscle growth is frequency of training sessions. It’s simply not enough to train once or twice a week. Research shows that you need to hit every muscle group every 72 hours to stimulate new growth. You could achieve this through full-body workouts, push/pull/legs, or upper/lower. Your training split doesn’t matter, what counts is how regularly you stimulate the muscle fibres. 5 Consistency The best diet and training program in the world won’t help you build muscle if you don’t stick with it. Growing muscle is a long-term thing. If you want a quick-fix, do another sport! Sure, you will start to see results within a few weeks. But the biggest gains happen when you stay consistent and patient. Enjoy the journey! Eat to get big (without getting fat) Calculate your TDEE (total daily energy expenditure) which are the calories you can eat to maintain your weight. Increase by 15% and track the results. Keep protein at 2.2g per 1kg bodyweight and get it from a wide range of protein foods like chicken, turkey, red meat, fish, seafood, tofu, beans, pulses, lentils, eggs, dairy and a good protein powder. Eat 50g-100g healthy fats a day (depending your size) from oily fish, whole eggs, nuts, seeds, and oils. Get the rest of your calorie numbers from healthy carbohydrates like potatoes, rice, oatmeal, wholegrains, fruit, vegetables and the occasional treat (hey, we are in Gainz Mode, right!) Drink plenty of water to help digest the nutrients and keep your gut healthy. The Best Muscle-Gain Training Program Train 3-6 times per week with a focus on lifting compound lifts, multi joint movements, and some isolation work. Keep cardio to a minimum (if you are active through the day, no need for extra cardio). Lift in the muscle-growth rep ranges of 3-5, 5-8, and 8-12. Use a training split that means you will stimulate every muscle group every 72 hours. This could be full body sessions, a push/pull/legs rotation, or an upper/lower/upper/lower rotation. Don’t forget the smaller muscle groups like calves, rear delts, and abs. If you want a big, balanced, well-rounded physique you need to train everything! [Send me your questions!](mailto:supports@ulissesworld.com?subject=How%20do%20I%20get%20Big%20-%20Questions&body=%0A) Was this useful? Send me your training and diet questions and I will answer them in a future email. Let me help you get big To join my community head over to [iamdedicated.ulissesworld.com]( where my team and I will then get lots of information from you to create a personalised workout and meal plan based on your lifestyle and fitness goals. That’s not all! You’ll also get access to: * Personalized Workout Plans * Custom Meal Plans * Bonus HIIT Routines * Defined Abs Workouts * Email Support * Exclusive Video Library * Private Facebook Group * Members-only blog articles * All delivered via my members’ app Check out the link to get started. Stay Dedicated! Ulisses Jr [JOIN NOW 1000'S OF PEOPLE IN THIS JOURNEY!]( Don't be shy. Follow me for regular updates & promotions mailto:help@uapparelworld.com Have a question? Contact us by help@uapparelworld.com Our mailing address is: U Apparel Ltd, 27 Kilbirnie Place, Glasgow, G5 8QR United Kingdom Want to change how you receive these emails? You can [update your preferences]( or [unsubscribe from this list](. Copyright © 2022 ULISSES WORLD, All rights reserved.