How to Bulk Up
Everyone who first gets into bodybuilding and weight training wants to know how to bulk up. The good news is the key to bulking up is just like a simple mathematical equation. In fact, if you can follow the simple bulk up plan with consistency it is just a matter of time until you will start to notice your body gaining new muscle mass. It will take some time to get started on a new bulk up muscle regime but once you get in the right mindset your bulking up should seem quite easy. It’s all about taking one step at a time to achieve the fastest muscle gains possible.
When considering how to bulk up you need to consider the 3 pillars for successful muscle growth. Without the following 3 bulking up factors all working together you will never successfully put on serious muscle mass as fast as you could as when your diet, training and resting agenda are in alignment.
Firstly you need to look at your diet as the most important factor in bulking up. Without enough food or fuel in your body you simply will not grow. Eating would have to be the most important factor in being a successful bodybuilder or strength athlete. You need to be getting at least 6 meals per day evenly spread throughout the day around every 3 hours. In each of these meals you need at least 30 grams of quality protein like beef, chicken, fish, eggs, milk or protein powder. On top of this you need, with each one of those meals, at least 60 grams of complex carbohydrates like rice, pasta or potatoes. Ideally you would be best eating at least 4 solid meals of food and 2-3 protein shakes per day. Solid food is always better then liquid protein but liquid protein shakes are still very good in moderation.
Secondly you need to train all your bodyparts individually each week. Usually training all bodyparts just one time per week spread over 4 separate workouts per week is ideal. Everytime you train, train you body with as much intensity as possible by using a mixture of heavy weights low reps and medium heavy weights with higher reps and always keep changing the exercises or the order of exercises everytime you workout to shock your body. For example if you are training your chest don’t start your chest workout with flat barbell bench presses every time, instead mix up the exercises by trying dumbbell incline presses or cable crossovers first or any chest exercise you like but still stick to the basic mass building exercises and occasionally use the machines like pec deck or machine presses as a variety.
Thirdly but just as important is your rest time. Without enough rest, around 8-9 hours of sleep per night you will never grow to your full potential. Getting enough rest can seriously be the difference between just being a big guy and being a huge bodybuilder. In regards how to bulk up and grow muscle fast I cannot stress how important it is to rest. If your lifestyle permits it is great to get in a short 1-2 hour afternoon nap but of course not everyone has that luxury so this is why it’s not only important to get enough rest at night but to also get in some relaxation time on the weekends, after your workouts or after you finish work. A stress free lifestyle and plenty of rest is the ideal physical environment to grow big muscles fast.
If you can adhere to the 3 factors I just mentioned by eating enough food at regular intervals everyday, not just on your training days, train hard and take only short breaks in between sets and get plenty of rest and relaxation you are on the right track to bulk up fast. Once you get in the right habit it’s a lot easier than you think and eventually all the other areas of your life will work their way around your bulking up lifestyle and then it’s only a matter of time till you will be sporting the muscle bulk you have been working so hard to achieve.