How to Bulk Up in the Gym
In this article, you will find an effective bulking plan to gain muscle as quickly and efficiently as possible. This isn’t for you, unless you’re goal is to get HUGE.
Let’s start with admitting that food is essential to life because, well, it is. It’s anabolic and helps with all bodily functions, so it should be no surprise that even when it comes to going to the gym, working out and building muscle, it all starts with the food you put in your body. If you don’t properly monitor your food intake, you won’t get the results that you should.
There are so many bulking plans out there, and many of them fail. But why? Here are the most common reasons people fail to bulk up:
- You’re not eating enough food. As stated before, food is essential to making bulking plans work. The old saying rings true: to get BIG, you have to eat BIG. But…
- You also have to eat right. When you put garbage in your body, your body produces garbage results. If you want it to perform like a well-oiled machine, you have to give it the premium fuel. This means, limiting harmful foods such as processed foods and additives.
- Failure to commit to the bulk. Let’s be honest, it’s not easy to consume more calories, daily, than your body is used to. It’s tough to find the time. Between our daily activities – work, social life, the gym – keeping an eye on our calorie intake and eating 5 or more times per day can be tough. But the results are worth it. If you’re faced with these issues, turn to supplementation; which will provide your body with a high calorie intake (which produces bulk). Ideally, mass gainers like BioMass will overload your body with the needed nutrients to grow with a quick mix and require almost no time commitment.
- Bulking leads to fat and not muscle. It’s important to not lose your focus in the gym. Continuously challenging your body, adding more reps and more weight, will push your body to the limit. This ensure that your packing on muscle and not flab.
- Don’t Fear Bulking Up. There are some unrealistic fears when it comes to bulking up. A properly designed bulk program won’t puff you out or make you into a sumo wrestler. There will be weight gain within the first week or two, but as long as you work out properly and consistently it will be due to the huge increase in muscle mass.Don’t panic – it’s a marathon not a sprint. It’s not uncommon to add 4-5 pounds of muscle during the first week of muscle. It’s important to protect gains build on them.It helps to know what to expect when you’re eating more and bulking up, so here are a few things that will happen.
- Carbohydrate Intake and Increased Water Weight. Bulking up will involve eating more carbohydrates daily. Extra carbs will end up increasing your weight because more water will be carried through your bloodstream in order to dilute the sugar going through your system.Extra water in the bloodstream makes you may experience a retention of sodium in the body. The combination of more sodium and carbs in the diet leads to more fluid in the kidneys and an increase of water retention. Also, an increase in carbs attributes to more water on an intra-cellular level. This is the retention that will cause a big swing on the scale.
- The Importance of Strength. When it comes to gaining strength, it is important to maximize every exercise set. Factors like keeping good form, increasing reps in each set, or working out until feeling the strain are crucial to a proper bulking plan.
There’s no need to train until feeling exhaustion or failure. Progression is what is important, not the failure, so when you reach the top rep range, just add more weight and go again. Keep building up and progressing.
If you continue with this pattern in rep ranges of 5-12 reps per set, you will succeed in building muscle. Combined with the correct food intake and you’ll build enormous mass as well.
How to Get Strong
For inexperienced weight lifters and bulkers, the following are achieveable goals within the first year:
- Bench Press: 225 lbs
- Squat: 300 lbs
- Dead lift: 400 lbsIf you have been lifting for a year – or close to it – and you aren’t close to reaching these numbers, you haven’t been doing something right. You’re either not training hard enough, not on the proper fitness routine, or not fueling your body properly to achieve maximum results.
Beyond the year one mark, your next goal should be to progress across the board and aim for these goals during the second year:
- Bench Press: 300 lbs
- Squat: 400 lbs
- Dead lift: 500 lbs
Tips for Efficiently Bulking Up and Gaining Muscle Building
1. Eat food. Wanting to tone and wanting to bulk up are two very different things. You need to work out hard to transform those calories into muscle. Consume both calorie dense foods and drinks and avoid low fat, dietary products. Some calories enriched foods are egg yolks, whole milk, butter, olive oil, cheese, and sour cream.
2. Stop counting ratios and macros. If you’re new to bulking, keep focused on getting your proteins and calories in. The needed carbs and fats will take care of themselves. As you grow, you’ll develop a better eye to precisely count your carbs and fat intake.
3. Base your eating primarily around your habits and needs. It sounds easy because it is. If you’re hungry, eat. If you feel like you need larger meals after a workout, eat. In fact, eating after the workout is the perfect time for a massive calorie intake as your muscles become desperate for the nutrition. It’s important to listen to your body and answer what it’s telling you. In our opinion – bulking is much easier than cutting! Simply feed your body – just choose healthy options.
4. Pick a good program. Do your research to find the right bulking program for you. Pick a plan with a positive track record and reviews. This way, if the plan doesn’t seem to be working, you know it is something you are doing wrong, not the program.
5. Supplements are good and accelerate growth. Supplements, like those here at BioGains, are specifically designed for athletes and bodybuilders that are looking to add muscle. Supplements not only save you time from not having to prepare every meal, but they provide the perfect mix of vitamins and nutrients that your body needs to perform at its best.
6. Focus on one goal at a time. This can be extremely difficult because humans are generally impatient when it comes to self-progress. Know where you want to get. Then turn your focus to the short term. Reach your short term goals daily, and your long term goals will come quicker than you realize.