Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Fit female holding a drink full of greens powder
    Healthy Eating

    12 Things You May Not Know About Juicing

    1109 Green Juice shutterstock_718961371
    Healthy Eating

    3 Healthy Recipes You Can Master in Your Juicer

    Person carving an air fryer turkey on a cutting board for thanksgiving
    Healthy Eating

    How to Perfectly Air Fry Your Turkey this Thanksgiving

    Couple-Preparing-Turkey-Dinner-Female-Basting-Turkey
    Healthy Eating

    9 Exciting Ways to Prepare Your Thanksgiving Turkey

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    Lt. Col. Koaalii C. Bailey performing pushups
    Pro Tips

    Lt. Col. Koa Bailey challenges Air Force Members to Be Fit to Serve and ...

    PFL Champ Olivier Aubin-Mercie Celebrating his victory
    Pro Tips

    PFL Champ Olivier Aubin-Mercier set to leave it all in the cage

    Shane Idleman giving a motivational speech
    Pro Tips

    Beating Addiction Has Given This Fitness Professional Hope and Thanks

    Heidi Somers stretching
    Interviews

    Heidi Somers Is 'Laying the ‘Grounds’-Work for Female Fitness

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Between Physical Exercise and Improved Mental Health
    From our Partners

    Understanding the Link Between Physical Exercise and Improved Mental Hea...

    INNO SHRED INFERNO 1
    From our Partners

    Inno Supps Inno Shred Review: Beverly Hills Cardiologist Weighs In

    Secrets of Peptides and SARMs feature
    From our Partners

    Unlocking the Secrets of Peptides for Optimal Fitness Enhancement

    Female using a credit card and a macbook to do some online shopping
    Gear

    10 Fitness and Wellness Cyber Monday Deals to Look Out For

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    Muscular man washing his face for skin care
    Wellness

    This Skin Care Guide Will Prepare You for All Seasons

    Old man suffering from back pain from post exercise muscle soreness
    Recovery

    Active Recovery for Improved Athletic Performance

    best spermidine supplement
    Anti-Aging

    Best Spermidine Supplements: Review of the Top 5 Brands

    Male-Elderly-Old-Bench-Press
    Functional Medicine

    Muscle Mass May be Your key to Defeating Injuries and Illness

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    Olympia 2024 returns to Las Vegas
    News

    It’s Official — The Olympia 2024 is Returning to Vegas!!!

    Rob Wilkins chief liaison between the Council and the Armed Forces
    News

    Rob Wilkins is Strengthening National Security Through Fitness

    Podcast 11-13
    News

    Podcast Recaps: 2023 Olympia Weekend Wrapup Edition

    gnc beyond raw lit preworkout
    Supplements

    Sponsored: The Power of Beyond Raw® LIT™

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    MMA One Championship fighter Danielle Kelly entering the arena
    Muscle & Fitness Hers

    Danielle Kelly Shares Her 'weird' Post-Training Meditation Technique

    Natalie Burn looking in the mirror
    Hers Workouts

    Try Natalie Burn’s “Killer” Core and Kickboxing Workout

    Trish Marmo
    Hers Athletes & Celebrities

    How Ballroom Dancing Helped This Athlete Regain Her Edge

    Mila Stanzani competing in ninja warrior competition after preparing with her ninja warrior workout routine
    Hers Workouts

    This 'Ninja'-Inspired Workout Will Help Strengthen Your Pullups

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Workout Tips

6 Weightlifting Tips for Getting Jacked

Follow these basic training and nutrition strategies for a bigger, stronger physique.

by Mehmet Edip
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Intro ez bar
View Gallery

6 Weightlifting Tips for Getting Jacked

Close gallery popup button
1 OF 7

1 of 7

Intro ez bar

Consuming a large amount of calories is a must if you want to pack on muscle mass for a larger, stronger, more powerful frame. However, food alone won’t get you to the promised land. To achieve this sought-after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise.Combined with the right nutritional approach, the following exercise tips will better serve you towards achieving the goal of developing greater lean muscle mass.

2 of 7

Dumbbells Basic

Use Free Weights

Use dumbbells instead of the Smith machine or cables. Resistance machines are great to add definition, but for real size, use the free weights section. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) increases the number of muscles used in the training, therefore yielding better results.

3 of 7

Compound exercise deadlift

Use Compound Exercises

Utilize the following compound exercises to increase the size of every muscle fiber in your body:Flat Bench
Muscles Worked: Pectoralis, Major Pectoralis, Minor Anterior Deltoid, Triceps Brachii Serratus, Anterior CoracobrachialisSquat
Muscles Worked: Quadriceps, Glutes, Adductors, Hamstrings, Erector Spinae, Rectus AbdominisDeadlift
Muscles Worked: Erector Spinae, Trapezius, Glutes, Quadriceps, Rectus AbdominisClean and Press
Muscles Worked: Deltoids, Triceps Brachii, Biceps Brachii, Erector Spinae, Hamstrings Glutes, Calves, Rectus Abdominis

4 of 7

One rep max

Boost Your 1 Rep Max

Every few weeks, add as much weight on to a certain exercise and see what your 1 rep max is. This will give you a rough guide to see how far you have come along in your off-season in regard to overall strength (as well as slightly boosting the ego).

5 of 7

NY Steak

Get Your Protein

You need protein for your muscles to grow; the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It’s actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.The general rule of thumb in bodybuilding is that you need a minimum of 1-1.5 grams of protein per pound of bodyweight to build quality muscle (eg: 180-lb. person needs to eat between 180-270 grams of protein per day).

6 of 7

Bodybuilder Supp rotator

Get Your Supplements

In addition to training and eating properly, remember your BCAA’s (Brain Chain Amino Acids)The benefits of BCAAs are:support protein synthesisbetter testosterone to cortisol ratio for muscle buildingleucine can help increase strengthglutamine can help aid recovery and assist in curing DOMS (Delayed Onset Muscle Soreness)

7 of 7

Sleep 1 14

Get Your Sleep

Your muscles grow while you’re resting, so by not giving yourself enough quality Zs, your body isn’t able to recover and repair your muscles as well as it could if you were getting adequate sleep. In addition to being tired, another drawback of sleep deprivation is that important muscle-building hormones are negatively affected. These hormones include testosterone, growth hormone, cortisol and insulin.  

Back to intro

Consuming a large amount of calories is a must if you want to pack on muscle mass for a larger, stronger, more powerful frame. However, food alone won’t get you to the promised land. To achieve this sought-after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise.

Combined with the right nutritional approach, the following exercise tips will better serve you towards achieving the goal of developing greater lean muscle mass.

Use Free Weights

Use dumbbells instead of the Smith machine or cables. Resistance machines are great to add definition, but for real size, use the free weights section. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) increases the number of muscles used in the training, therefore yielding better results.

Use Compound Exercises

Utilize the following compound exercises to increase the size of every muscle fiber in your body:

Flat Bench
Muscles Worked: Pectoralis, Major Pectoralis, Minor Anterior Deltoid, Triceps Brachii Serratus, Anterior Coracobrachialis

Squat
Muscles Worked: Quadriceps, Glutes, Adductors, Hamstrings, Erector Spinae, Rectus Abdominis

Deadlift
Muscles Worked: Erector Spinae, Trapezius, Glutes, Quadriceps, Rectus Abdominis

Clean and Press
Muscles Worked: Deltoids, Triceps Brachii, Biceps Brachii, Erector Spinae, Hamstrings Glutes, Calves, Rectus Abdominis

Boost Your 1 Rep Max

Every few weeks, add as much weight on to a certain exercise and see what your 1 rep max is. This will give you a rough guide to see how far you have come along in your off-season in regard to overall strength (as well as slightly boosting the ego).

Get Your Protein

You need protein for your muscles to grow; the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It’s actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.

The general rule of thumb in bodybuilding is that you need a minimum of 1-1.5 grams of protein per pound of bodyweight to build quality muscle (eg: 180-lb. person needs to eat between 180-270 grams of protein per day).

Get Your Supplements

In addition to training and eating properly, remember your BCAA’s (Brain Chain Amino Acids)

The benefits of BCAAs are:

  • support protein synthesis
  • better testosterone to cortisol ratio for muscle building
  • leucine can help increase strength
  • glutamine can help aid recovery and assist in curing DOMS (Delayed Onset Muscle Soreness)

Get Your Sleep

Your muscles grow while you’re resting, so by not giving yourself enough quality Zs, your body isn’t able to recover and repair your muscles as well as it could if you were getting adequate sleep. In addition to being tired, another drawback of sleep deprivation is that important muscle-building hormones are negatively affected. These hormones include testosterone, growth hormone, cortisol and insulin.

 

 

Topics:
  • Bodybuilding
  • Build Muscle
Author picture
Written by Mehmet Edip
Also by Mehmet Edip
Muscular man working out in the gym and building abs and oblique muscles with leg raise exercise
Abs and Core Exercises

The 7 Best Moves to Carve Your Obliques

6 Pullup Variations to Train Every Angle of Your Back
Back Exercises

3 Exercises for a Strong Lower Back

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscle & Fitness logo

Follow us

Facebook Twitter Youtube Pinterest

More news

Boxer Ryan Garcia sparring in an outdoor ring
Workout Tips

Ryan Garcia's First Loss is Now His Fuel for Future WIns

Saturday's bout on DAZN is more than just a rebound match for the lightweight superstar.

Read article
Muscular-Man-Deadlifting-Heavy-Weights-Struggling-workout-Partner motivating partner to get over his fitness plateau using the progressive overload method
Workout Tips

3 Ways To Achieve Progressive Overload Without Adding Weight

Getting a little better each day leads to massive gains in the long term.

Read article
Powerlifter with chaulky hands grabbing a barbell against his shin ready to deadlift.
Workout Tips

Why Powerlifters Need to Work on Unilateral Strength

Get stronger one limb at a time with these heavyweight hacks.

Read article
All Workout Tips
  1. Home
  2. /
  3. Workouts
  4. /
  5. Workout Tips
  6. /
  7. 6 Weightlifting Tips for Getting Jacked
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscleandfitness.com is part of a360media Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement

JW Media, LLC

Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.