According to the American Council on Exercise, bone density and structure determine the size of your body frame. Genetics determine your bone structure and you cannot change your body frame size. However, you can increase bone density and body mass to make your body's frame appear larger. Proper diet will provide your muscles with the nutrients they need to gain maximum size from a strength training routine. With patience, these two methods will increase the apparent size of your body's frame.
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Consume more protein. According to Michael Mejia, author of "Scrawny to Brawny: The Complete Guide to Building Muscle the Natural Way," protein will help increase the size of your muscles and allow your body to gain size naturally. Examples of protein-rich foods include chicken, fish, eggs, beef, venison, enriched tofu, nuts, beans and avocados.
Include slow-digesting carbohydrates in your diet. Slow-digesting carbs take longer for your body to process, providing you with a slow boost of energy over time, says Mejia. This ensures that your body has enough energy to support muscle gain. Potatoes, legumes, oatmeal, apples, oranges and brown rice are examples of slow-digesting carbohydrates.
Begin a weight training routine. According to Suzanne Schlosberg, author of "Fitness for Dummies," weight training puts a calculated strain on your body, safely increasing its mass. Before you begin weight training, you need to find a safe amount of weight for your muscles to lift. You should be able to perform five repetitions comfortably and feel your muscles begin to struggle as you near eight to ten reps, writes Mejia. Weighted squats, bicep curls, tricep presses, butterfly presses, chest presses, dead lifts and shoulder presses are examples of weight training exercises to include in your regimen. According to the American Council on Exercise you should perform two sets of 10 to 12 repetitions of your chosen exercises every other day. Increase lifting weight by five to ten pounds when you can perform one set of 10 repetitions without your muscles becoming sore.
Allow each muscle group to rest for 48 hours between lifting sessions. Proper rest time allows your muscles to heal properly so you gain maximum size from every workout, says Schlosberg. To allow your muscles proper rest time while still exercising regularly, you should work a different muscle group each day. For example, exercise your upper body, core muscles and lower body on separate days.
Tips and warnings
- Always consult with your physician before beginning any new diet or exercise program.
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