As a bald guy, gaining muscle mass is essential. The benefits of getting in shape are widely accepted among the scientific community. You will be healthier, you will live longer, your productivity will increase, you’ll sleep better.
The main reason you need to get in shape is simple: you’ll look better, you’ll feel better, you’ll be better.
So, how do you do it? Well – it depends really. If you’re overweight, you need to look into cutting weight and toning your body. To accomplish that, I will always recommend going through The 4 Hour Body: An Uncommon Guide to Becoming Superhuman. Follow that guide – it’s been tried and tested. People that follow it lose weight and get in decent shape at minimum.
If you’re like most guys, though, you probably need to put on some muscle mass. I myself was pretty skinny starting out, 5’11” and 175 lbs. I realized early on that being bald, you really kind of need to be muscular. So I tried some different routines, persisted, ate well, and today I’m sitting at a comfortable 195 lbs. It’s mostly muscle mass, and I feel great. Here’s what I did.
Eat. Exercise. Rest. Repeat.
What to Eat
Eat a ridiculous amount of protein. Your muscles need protein to grow, and if you’re like most people – you probably aren’t eating enough of it. Get a good protein powder (I use this stuff, it’s has really good reviews). You don’t need to eat a ton of meat to get protein there are other sources like black beans, legumes, yogurt, nuts, and eggs. You’ll also need to take in a lot of calories to load up on energy. Eat your greens. Eat a bag of broccoli a week. Load up on fruit. Eat a banana a day. Buy a bag of mixed fruit, yogurt, and apple juice – make yourself some smoothies.
Pro-Tip: Buy an 18 pack of eggs, boil them all at once. Now you have a quick, highly nutritious snack that is good for putting on muscle mass. I grab a boiled egg every day before I head off to work.
Favorite Recipe 1: Chicken Chili Mac+Cheese. It’s really easy, loaded with protein, and tastes awesome – here’s how you do it.
What you’ll need: Can of black beans, box of mac and cheese, 1 chicken breast.
How to do it:
- Cook the chicken on a frying pan as you normally would. Cut it up into small pieces.
- While the chicken is cooking, boil water and make the mac and cheese. The box will have instructions.
- When the chicken is almost done, pour can of beans into pan with chicken. Let simmer for 3 mins.
- Put it all together. Mix the beans, chicken, and macaroni into one pot. You now have chicken chili mac.
What You’ll Need: Bag of frozen mixed fruit, cup of yogurt, apple juice, peanut butter, and hopefully you have a blender.
How to do it: Fill a blender with mixed fruit, a cup of yogurt, a scoop of peanut butter, and apple juice. Blend. Drink. Enjoy. If you do this 2-3x a week, you’ll probably be eating more fruit than the majority of the world. You’ll be meeting the demands of that food group.
How to Exercise
Start with the basics. Workout your entire body. When you do full body workouts, your body has the maximum hormonal response. That’s good for muscle growth. Focus on the basics. Squats, dead-lifts, military press, bench press.
All you need to do is squat, deadlift, military press, and bench press. These four exercises are all you need to gain a ridiculous amount of muscle, because they’re multi-functional exercises and you workout your entire body just doing these.
Starting routine (Week 1 – 4): To start out, your muscles and ligaments probably aren’t ready for extreme exercise. So it’s best to start with low weight, high reps to get your body ready for a few weeks.
Assuming you spend 10 minutes per exercise, this will take you no more than 40 minutes.
- Squat – 3 sets, 25 reps. Use low weight.
- Deadlift – 3 sets, 25 reps. Use low weight.
- Military Press – 3 sets, 25 reps. Use low weight.
- Bench Press – 3 sets, 25 reps. Use low weight.
Intermediate routine (Week 5 – 8):
Be sure to warm up with stretches and a weightless set of each exercise.
- Squat – 4 sets, 8 reps.
- Deadlift – 4 sets, 8 reps.
- Military Press – 4 sets, 8 reps. It’s easy to injure your shoulder. Stretch and warm up.
- Bench Press – 4 sets, 8 reps.
Advanced routine (Week 9 – 12):
You absolutely need to warm up before this routine. It is using high weight, meant to elicit maximum hypertrophy.
This routine is using high weight. You need to stretch and warm up before each exercise.
- Squat – 3 sets, 3 reps.
- Deadlift – 3 sets, 3 reps.
- Military Press – 3 sets, 3 reps.
- Bench Press – 3 sets, 3 reps.
Don’t workout again until your muscles don’t feel sore. The recovery period is different for everyone, you should be able to feel for yourself. Since this is a full body routine, you don’t need to do it more than 3x a week. Don’t overdue it, if you hurt yourself you’ll be delaying muscle hypertrophy indefinitely.
And that’s it.
You’re bald, you really need to get in shape. If you follow this routine, you’ll get there and you’ll be really surprised by how effective it is. I did this routine starting out for about 6 months, putting on about 25 lbs. I ended up cutting a little bit, because I was actually bigger than I wanted to be as a result.
You’ll feel the benefits immediately – after you leave the gym, you’ll feel productive and have a post-exercise feeling of euphoria. Your energy levels will start to rise, and you’ll start to see your muscles grow over time. It’s an awesome feeling. I wish you luck.