Tip: To build a bigger, stronger physique, get your protein

You need protein for your muscles to grow; the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.

The general rule of thumb in bodybuilding is that you need a minimum of 1-1.5 grams of protein per pound of bodyweight to build quality muscle. (eg: 180-lb. person needs to eat between 180-270 grams of protein per day).

Tip: To build a bigger, stronger physique: rep max

Every few weeks, add as much weight on to a certain exercise and see what your 1 rep max is, this will give you a rough guide to see how far you have come along in your off-season in regard to overall strength (as well as slightly boosting the ego).

Tip: To build a bigger, stronger physique, use compound exercises

Utilize the following compound exercises to increase the size of every muscle fiber in your body:

Flat bench
Muscles Worked: Pectoralis, Major Pectoralis, Minor Anterior Deltoid, Triceps Brachii Serratus, Anterior Coracobrachialis

Squat
Muscles Worked: Quadriceps, Glutes, Adductors, Hamstrings, Erector Spinae, Rectus Abdominis

Deadlift
Muscles Worked: Erector Spinae, Trapezius, Glutes, Quadriceps, Rectus Abdominis

Clean and Press
Muscles Worked: Deltoids, Triceps Brachii, Biceps Brachii, Erector Spinae, Hamstrings Glutes, Calves, Rectus Abdominis

Tip: To build a bigger, stronger physique, use free weights

To build a bigger, stronger physique, use dumbbells instead of the smith machine or cables. Resistance machines are great to add definition, but for real size, use the free weights section. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) increases the number of muscles used in the training, therefore yielding better results.