Tired of being the guy on the beach who gets sand kicked in his face? Years ago, you could have bought the Charles Atlas dynamic tension muscle-building system to help you fight back. These days, adding some muscle to your frame requires far less effort (outside the gym, anyway).

No longer do you have to mail a check or money order, wait six to eight weeks for a package to arrive, only to then realize that your order was accidentally switched with a woman in Appleton, Wisconsin who ordered a new bird feeder (but let me tell you, that lady is jacked now!!)

Instead, there are hundreds of reputable magazines and websites a person can turn to for some weight room guidance. Needless to say, seek out publications and wellness sites that are most applicable to your particular fitness goals. To that end, and since the goal -- insofar as this particular post goes -- is to bulk up, you're already at the right place, my friend. Try the following quick-tips on for size ... literally.

Don't skip breakfast. Fill up on fruit, some whole-grain carbs, protein, and healthy fats. For a quick fix, try mixing a chocolate protein shake with some steel cut oats and a tablespoon of natural peanut butter.

Add 500 calories to your diet. To add mass to your frame, you need to consume more calories than you currently do. Sit down and calculate exactly how much you normally eat and then try to eat an additional 500 calories more each day.

Never be hungry. Try to avoid going any longer than three to four hours without eating a healthy snack or meal. This will help boost your metabolism and also ensure that your muscles are receiving an adequate amount of caloric support.

Eat within 30 minutes of a weightlifting workout.Choose foods that contain mostly fast-digesting carbs and protein. Steer clear of fats (even healthy fats) at this point, as eating them during this crucial muscle-building window will slow down the digestion and absorption of the vital macronutrients you need to begin the rebuilding process.

Use compound exercises only. Instead of performing countless reps of bicep curls and tricep extensions, focus on building your major muscle groups. Exercises such as the bench press, deadlift, clean and jerk, and the squat call upon almost your entire body, thereby making them far more effective in building muscle than isolation moves. Furthermore, compound exercises cause your body to release more natural growth hormone, which will aid you tremendously in your bulking up phase.