How to Bulk Up – Bulking Up 101 For Fast Muscle Gain
- March 3, 2017
- Posted by: marlenedubois
- Category: Home Health Aide Training
Hopefully you’re here because you want to know how to bulk up, get stronger in addition to look better for of which. In This specific article I’m not going to discuss about any of these so called “miracle supplements” of which everyone is actually trying to get you buy, instead I’m going to tell you in less than 1,000 words everything of which you need to know to pack on 2 stone in 10 weeks. If you take not of everything I write in This specific article, in addition to you get off your duff in addition to put of which to work, you’ll grow like a weed.
A couple of years back I was weighing in at 9 stone (126lbs) at 175cm in height. I was the skinniest in my year at school in addition to had literally no strength – of which is actually very likely of which I was weaker than you are at This specific point. To cut a long story short, I did a lot of research, asked a lot of questions, hit the iron HARD in addition to bulked up to 14 stone of predominantly muscle. of which’s an increase of 5 stone (70lbs). In of which time I managed to bench over 320lbs, deadlift over 520lbs in addition to squat over 400lbs. These aren’t world record lifts, however for me they were incredible achievements. at This specific point, I’m going to tell you how you can do the same, so listen up.
The Bulking Up Triangle
There are three sides of which must be done properly if you want to gain muscle mass.
- Eat more than you burn (food)
- Progressive micro trauma from the muscle (training)
- Adequate rest in addition to recovery (recovery)
Here’s what happens. You go to the gym, you lift weights in addition to damage your muscles, come home coming from the gym in addition to eat enough so your body has excess fuel, you go to sleep so your body can repair the damaged muscle tissue in addition to supercompensate. Rinse in addition to repeat, however with slightly heavier weights in addition to slightly more food each time round.
Here’s how to bulk up in more detail for you
How to bulk up Lesson 1 – Eat Enough Food
Let’s start off with the basics. If you want to grow – you need to eat more calories than you use. of which’s simple physics; energy in must be more than energy out otherwise there’s no fuel for your body to build the muscles! You can’t build a house the raw materials such as bricks in addition to similarly you can’t build muscle without proteins, amino acids in addition to carbohydrates in plentiful supply.
The perfect amount is actually to eat between 500 in addition to 700 calories extra per day. 3500 calories is actually equal to one pound of weight gain – therefore by eating 500 to 700 calories more per day, you’ll gain around 1 – 1.5 lbs of weight per week. This specific is actually perfect.
ANY more than This specific is actually going to make you fat. I don’t care what anybody says about eating until you’re about to explode – your body can only grow muscle mass at a certain rate, beyond of which rate no amount of food is actually going to make any difference. Your body will simply store of which as fat, in addition to believe me there’s truly no point getting fat because you’ll just have to cut of which off later.
In terms of macronutrients, you need to make sure you’re getting adequate protein (around 1g of protein per lb of bodyweight), plenty of low GI carbohydrates such as bread, rice, pasta, wheat, oatmeal in addition to potatoes (simple carbohydrates or sugars are kept to a minimum). Fats are low however should contain plenty of Essential Fatty Acids in a not bad balance. If you’re finding of which hard to get your EFA’s into your diet then Google “Udo’s Oil Blend” in addition to pick up a bottle.
Eat 5 to 6 times a day of smaller sized meals with protein at each sitting. A protein shake in water is actually recommended before breakfast (when you wake up) in addition to immediately post workout. from the post workout shake, add some simple sugars such as glucose to kickstart your body out of the catabolic state of which of which gets in after training. This specific is actually the only time I advocate using simple carbohydrates because at any different time during the day they provoke insulin spikes of which is actually a haven for fat storage. Any different time you have a protein shake during the day is actually up to you however those times are a must.
Get enough real food guys! Protein shakes are not bad on occasions however there’s nothing of which’s going to rival the anabolic effect of getting a chicken or some nice red meat down you.
How to bulk up Lesson 2 – Progressive Muscle Stimulus
Moving onto the training. A lot of beginner bodybuilders or people who are looking to add mass will tell you of which 80% of gaining muscle is actually down to diet. This specific is actually absolutely rubbish. If you don’t train properly then no matter what you eat you’ll never gain any lean body weight. However, if you train progressively in addition to don’t eat very clean, then you can still gain muscle. Don’t underestimate how important the training is actually!
The most important thing you need to consider when you’re training is actually of which the body will only react to the stimulus of which of which is actually put under. of which will not grow bigger if you lift the same weights week in in addition to week out. You must have PROGRESSIVE microtrauma from the muscle. This specific is actually absolutely fundamental.
To achieve This specific, start off with your weights at around 80% of your max, in addition to add 5lbs to them each week. The momentum will take you past your old maximum in addition to you’ll keep adding the weight until you plateau. At which point either take a week off or deload in order of which you only lift 80% of your fresh maximum. Using This specific method for beginners is actually so powerful – I’ve seen people whack on over 3 stone of muscle mass in 6 months – they literally changed shape.
Compound movements are essential. If you’re one of these people who does barbell curls from the squat rack then you’ll never get anywhere. You need to do heavy squats, heavy deadlifts, the bench press, military presses in addition to bent over rows. The main part of your routine should consist of the above. Anything else you want to do you can, however only after you’ve done the mass monster exercises!
Spend no more than an hour from the gym. Spending too long from the gym will hamper your gains from the long run. Get in there, do your business in addition to get of which protein shake down your neck.
How to Bulk Up Lesson 3 – Get Enough Rest
If you don’t give yourself enough rest, not only will you not grow however you’ll put yourself into an overtrained state which means your body will suffer big time. You need 7 – 8 hours sleep at night in addition to you should only go to the gym 3 times a week maximum. The four day split is actually overkill in addition to not necessary. Most people who have been from the game for any real length of time will tell you of which to build muscle 3 days from the gym is actually more than enough.
If you want to play football or do some different kind of sport then of which’s fine, do of which – don’t listen to these folk of which tell you you can’t gain weight if you do any cardio whilst bulking.
If you’re feeling extremely tired one day in addition to don’t think you’ll get the best out of your training session then give of which a miss. If This specific happens more than once in a few weeks then consider taking a week off in addition to then hitting of which hard coming from scratch again – of which’s a sure sign of overtraining.