Many articles on this site deal with how to become stronger at the same time as leaner with the emphasis on strength and fitness and muscle mass just as a happy bonus. In honour of the new film however, the training methods decribed in this article will explain how to become just like the ever-lovin' Hulk himself - except probably not green.
First read 'From Zero to Hero' which will explain how to get started on the road to becoming a humanisaurus. You should already have a decent level of strength before you step it up. Then read on...
Basically there are two things to consider when you're aiming for size: you need to train less but more intensely (read 'Higher Intensity') and at the same time eat allot more protein. You eat more protein as it will be used to repair the micro-tears in your muscle making it larger and stronger each time you workout. Train three or four times a week for one and half to two hours focussing on just one or two body parts each session. This means that you can really focus on each muscle group at 100% intensity and then give them a full week to recover and grow ready for round 2. A typical split would look like this:
Monday: Chest and back
Tuesday: Biceps and Triceps
Wednesday: Off
Thursday: Legs and Lower Back
Firday: Off
Saturday: Shoulders and Abs
Sunday: Off
You should be lifting heavy weights for a low amount of reps to failiure (typically 5-8). The last couple of repetitions should be forced reps using a friend to help or cheating. Each bodypart should be hit withas many sets as you can cram in; anything from 5-15 for a session. Try to keep rest time to a minimum as well. You're giving your muscles a week to recover so they need to really feel the burn! Here's an example of the kind of training you could do for the arms:
To start with, a warmup set of 15 standing curls with light dumbbells, then:
preacher curls x 3
hammer curls x 3
isolation curls x 3
lat pull downs x 2
seated curls x 3
barbell curls x 3
Then a flush set of light curls on the cable pulley system.
Do this for each bodypart and especially don't neglect the legs; it has been said that it's impossible to grow if you're not giving it your all on the squat rack as the squat is one of the best exercises for overall body strength and also encourages your body to release more growth hormone. Resting days are just as important too, and you should chill as much as possible and get lots of sleep to aid recovery - you've earned it!
On top of your three helpings of protein shake you should also consume allot of lean meat, the best examples being chicken and tuna. If you want to add another supplement to your stack you could invest in some creatine which will help you get the most out of your workouts and add some water retention to give your muscles just a little extra swell.
To be a massive lumbering powerhouse you have to live like one. Eat like one, sleep like one, lift like one and move like one. Do this and you can kiss goodbye to that old Bruce Banner-like frame.
