1) Train mostly with big compound movements (deadlift, squat, etc.)
2) Eat like a lion
3) Get a good amount of rest/sleep
4) Drink gallons of water

5) Inject some juice ;)

how do you get puffy upper chest im 6"1190 and been traing for 8 months do chest once a week and always hit inclines what am i doing wrong

you really have to eat. When I started out, I had weak calves like many do..and it took me years to figure out the right way to train them (intensity, prioritizing, frequency, drop sets, drugs...etc..) and even when all the factors for growth are there, if your protein and cals arent there, you wont grow.

I've found that bent over barbell rows are very good at packing on the mass.

i love it like ronnie coleman says everybody wanna be a body builder but nobody wanna lift these heavy ass weights great article so tired of the 120lber saying he wants to get big and is running on tredmilll for 2hrs a day then lifting up his shirt saying look at these abs..

Applause. I'm hearing this in Hulk Hogans voice for some reason. Great advice!

If you want to be big, eat big, lift big, sleep big, think big.

Good thread! Here's my four- lift heavy, eat a lot, sleep a lot, and shoot juice repeat

Yeah mate not too bad. I wish it was that simple. There are far more factors involved in getting big than just lifting big. If getting big is getting as fat as fuck and loosing 3/4 of the weight that you put on during your so called bulking cycle when you decide to cut down then yes you are on the money. But this places an enormous amount of stress on the body. Yes you have to take in a surpluss of calories to increase muscle size however these extra nutrients should come from good quality and nutritious food (you can't flex fat). Yes you need to lift big weight to get bigger, however if you already are lifting big weight and you don't increase the intensity and volume of weight lifted you will stay the same. I do agree with you 100% on the basic compound movements. Good stuff mate keep it up. It's a 10 year apprenticeship this bodybuilding game. I have been training for over 20 now and I am still learning.

I think I'm gonna go buy a gallon of milk and a burrito from chipotle. Get shoveling!!

can we get a count on how many times he said "lift heavy ass weights", and "Fail"? lol now copy and paste this to every goddamn site that has whinners, complainers and oh any of my family, then end.....

As a powerlifter in college and an ADFPA record-breaker, I can tell you that heavy weights, when used continuously will get you nothing more than sore joints.
I'm not saying that's what your proposing here, but most of the guys on the team I lifted on in college did NOT have BB-type bodies. Our best bencher (pound-per-pound) didn't look any more muscular than an average construction worker, yet he was benching in the mid-400s at a BW of 132. I had 18" arms at the time, and he blew me away.
I've always had small legs, yet squated 645 at 148 pounds in my last meet---drug-free.
Heavy weight is great...for small peroids of time. But if you leave volume training out, your body is going to lack quality. Look at the guys who use the heaviest weight---powelifters. Most of them look like shit. I'm up to 20" arms now, and there's no way I would have been able to get there without a lot of light volume work, with heavy weight thrown in on a regular basis.
This is a good post with a lot of good info. Keep'em commin' Bro.

everybody wants big muscles but nobody wants to lift heavy ass weight!!!! r.coleman
nuff said!!!!