Big Advice

Five champs recount their journey to hugeville.
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Most people are hardgainers, who struggle to add every pound of muscle. Ronnie Coleman and Jay Cutler are from a lucky but tiny group of genetic superiors, but of course, both Coleman and Cutler did go from medium to large (although the transition occurred many moons ago). More important, they know how a hardgainer can grow. No, they don’t struggle like you, but the same rules apply, whether you weigh 130 or 310. Furthermore, the bigger a bodybuilder is, the more often he’s asked by someone like you, “How do I get bigger?” so we let five massive pros serve up their answers. Here are some of the largest of the supersized and their advice to you on how to get growing.

MARKUS RÜHL

“I like to do one main exercise, one I know really works for me for each bodypart from experience. The other exercises I’ll change, but the main lifts always stay the same. It may take some time to find what works best for you, but when you do, you should always emphasize that. My main lifts are Smith machine incline presses for chest, front pulldowns for back, Smith machine front presses for shoulders, dumbbell shrugs for traps, hack squats for quads, lying leg curls for hamstrings, standing calf raises for calves, dumbbell curls for biceps and lying dumbbell extensions for triceps.”

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