Bulking Up

Topics: Nutrition, Carbohydrate, Metabolism Pages: 5 (1605 words) Published: February 26, 2013
How To Bulk Up And Gain Weight
A lot of people will reach a stage when they want to bulk up and gain some muscle mass and the process of bulking up can be a frustrating one for many. The process of bulking up is pretty simple on paper but very hard to do in practice. With our expert advice, we will show you how to bulk up properly and safely. Always remember that although some people find it harder to bulk up than others, anyone can gain muscle weight with proper exercise and nutrition. You need to get to know your body type and this can only be done with some trial and error in the gym and the kitchen. Some people can just look at a weight and grow muscle while many people refer to themselves as hard gainers. In truth hard gainers will just have to eat more food to bulk up than non hard gainers which can be either a blessing or a curse depending on how you look at it. Hard gainers may find it harder to gain muscle but on the plus side they will stay leaner than most. Whatever body type you have the rules of bulking up are the same for everyone. You simply need to eat more calories than your body needs and you also need to perform heavy compound exercises. When you put it like this the whole process of bulking up and gaining muscle doesn’t sound so scary. The first, and probably the most important, rule of bulking up is that you must eat more calories than your body needs. Many people take this is a great excuse for gorging on junk food and eating whatever they feel like but I can tell you from experience that this will just make you fat. Unless you are using some kind of anabolic, you need to make sure the food you are eating is of a very high quality. This generally means cutting out all junk or processed food and eating lots of lean meat, complex carbohydrates, vegetables and good fats. The cleaner your diet is when bulking up the less fat you will gain and the better you will look at the end of it. It is impossible to lose fat and build muscle at the same time so you need to decide on your goal. If you really want to bulk up significantly you will have to accept the fact that along with some quality muscle you will probably gain a small amount of extra body fat. Notice I said small amount of body fat and this does not mean using this as an excuse to eat junk food. Don’t freak out about this because when you gain muscle your body will look naturally leaner anyway and your metabolism will be increased meaning it is fairly easy to cut down your body fat. Most bodybuilders have bulking and cutting phases which athletes might refer to as an on season and an off season. You can bulk up for a couple of months and then diet down for another few months. Most people who go on to gain substantial muscle mass do several bulking and cutting cycles a year. Athletes involved in sports can use time during the off season to bulk up and cut down in time for the on season. Always remember that bulking up and building muscle takes time and you should not expect miracle results after a few weeks. The key to successfully gaining weight is to eat well, train smart and be persistent. Bulking Up Tips

Lift more weight 
This one sounds obvious but if you are looking to gain size you need to train with fairly heavy weights. Ideally you should try and increase the amount of weight you lift each week. If you are getting stronger then that is a very good sign that you will soon get bigger. As a rule of thumb, if your strength goes up then you should find yourself getting bigger. Compound exercises 

When it comes to exercise choice you should always make sure you focus your workouts around the big three exercises, the squat, bench press and deadlift. These compound exercises will tax all of the muscles in your body and help you bulk up faster than any other exercises. If you do not include the big three moves in your exercise regime then you are seriously short changing yourself when it comes to bulking up. In terms of bulking up, squats and...
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