A lot of guys lift to gain size. You lift everyday, drink your protein shakes and attempt to eat cleaner — yet, for some reason, you are not gaining size.

If you are looking to gain size, here a few rules you need to follow.

Lift big and eat big. Chances are, you are trying to get "cut" and gain size at the same time. Sometimes this works, but more often than not we can slim down a bit but not gain size. Lifting to gain size is not the time for cutting calories, nor for cutting your carbohydrate intake. A simple rule of thumb: increase your calorie intake by 10 percent. with ratio of 55-60 percent of your calories coming from carbohydrates, 25-30 percent from protein and 15-20 percent from fat.

Find new ways to increase your workload during your lifting sessions. If you are not ready to go up in weight, try to double your sets in the same amount of time that your working in now. For example; if you are lifting three sets in 15 minutes, double that, so your lifting six sets in the same 15 minutes. Another option is to lift to failure, then with a partner do assisted reps. This is a great way to break plateaus. For other examples of adding workload, e-mail me or leave a comment. on this blog

Don't spend to much time in the gym. If your looking to gain size, don't spend more than 45 minutes weight training in a given session. You want as many calories available for muscle repair as possible, so don't burn through more calories just to get through the workout.

Remember that carbs breakdown into glycogen. Glycogen is what fuels the muscles. Don't skimp on your carb intake. Protein is more important for muscle repair, but carbs fuel the workout so you can get the most out of your lifting sessions.

If you need more information or have questions, let me know: drop me a line or leave a comment below.