Full, round muscles require a consistent training and diet effort.
The physiques of bodybuilders can be very impressive. Building such a substantial amount of muscle mass while simultaneously reducing body fat to the single-digits requires an incredible amount of discipline and know-how. One thing that is particularly striking about bodybuilder physiques when in competition mode is the fullness and roundness of their muscles. Some people have a genetic advantage when it comes to muscle shape and size, but there are certain steps that bodybuilders typically follow to help them achieve striking muscle roundness.1.
Eat a diet rich in protein and carbohydrates. Protein provides your muscles with the building blocks to repair and grow after training, and carbohydrates give your body the energy to hammer through intense workouts needed to build muscles and achieve full pumps.2.
Follow a dedicated resistance-training split that incorporates a variety of exercises. For hypertrophy, you should stick to around three to five sets of eight to 12 repetitions per exercise, but it's good to mix it up. Occasionally incorporate both heavy training and light-weight, high-rep workouts to keep your body from adapting and hitting a plateau.3.
Drink plenty of water. The intense pumps that give muscles a full appearance is the result of water being pushed into the muscles. If you're inadequately hydrated, your muscles will have a flat appearance. Water also helps transport nutrients throughout the body, which is vital for the muscle-building process. Try to consume at least one gallon of water per day.4.
Consider adding dietary supplements. Bodybuilders often use nutritional supplements, including whey protein, branched-chain amino acids, glutamine and creatine to help them build the full, dense muscle tissue needed to make muscles appear round.
- Keep a log of your diet and training program to keep track of your workouts and nutrition. A training journal is a great accountability tool and can provide you with an opportunity to review past progress to determine where you need to make changes if you hit a plateau or aren't seeing the results you want.
- Always talk with your doctor before making changes to your diet or exercise routine. Do not add supplementation to your training program without discussing it with your physician or dietitian first. Nutritional supplements are not safe for everyone.