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ultimate alpha extreme A couple hundred calories at a time every few days. Your body will be able to keep up with the increase this way, using the extra protein to grow muscle. Your caloric intake has to be high enough. There is a wide selection of online calculators that will help you figure out how many calories you will need to consume depending on how much muscle weight you are trying to gain. Use one of these calculators, and adjust your diet to include adequate amounts of protein, carbs, and other nutrients to bulk up your muscles. You can cheat a tad when lifting. If you use more of your body to increase the amount of reps, you improve your workout's effectiveness. But do not make that an excuse to cheat on all of your reps! Even when you are cheating, maintain your usual rep speed. Do not compromise on your form when you are doing your reps. Having a smart schedule focused on muscle building workouts will help you grow muscles while keeping you from injury. Beginners should limit themselves to two workouts a week, increasing to three per week once they have gained more experience and conditioning. Change your diet .