How To Bulk Up And Get Massive!

So, if you clicked through to this article you obviously want to know how to bulk up. However, first we better be clear on exactly what we mean by bulking up.

Bulking up is the process by which we take our current weight and muscle mass and try to add as much muscle mass to it as fast as possible to increase our weight. If you choose to do this then you need to be aware of a couple of things here:

1) It won’t happen overnight and 2) you will probably increase your body fat percentage also.

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It is very difficult to increase your muscle mass significantly if you aren’t prepared to add a little fat poundage. This is because you are going to have to dramatically increase the amount of calorie you consume. You need to eat enough to provide you with energy for training but also for your body to construct new muscle tissue from.

reasonable period of time to choose to bulk up for is 3 months, this is enough time to get into a decent routine and get credible results but due to the process you have to go through most people will put on a few excess kilos in fat also.

If you don’t like the sound of adding any fat whilst you bulk up then you are going to have to be very careful with your diet and you might like to take a look at one successful muscle building routine that allows you to do just that here. Otherwise do not worry after your bulking up phase you can go through what is know as a cutting phase so you get nice and ripped and lean looking, perfect for the beach. Anyway back to how to bulk up…

How To Bulk Up Essential Steps To Take

  1. Eat, eat and eat some more. However we are not talking about any old crap here, take a look at this list of top muscle building foods right here and the muscle building nutrition guidelines here to find out what you need to eat and how often.
  2. Workout hard. You need to give your muscle a reason to grow and weight training is this reason. Forcing your muscle to do things that they don’t normally do is what will trigger them to grow. You need to pick a weight that you can do the exercise with for between six and eight reps before you can do no more and keep increasing the poundage each workout. Take a look at the muscle building routines here if you want to know exactly what routines you need to add size.
  3. Rest. After a hard workout your muscle will be torn, literally. Lifting weights intensely tears the muscle tissue. When the muscle tissue repairs itself it repairs the tissue stronger (and bigger) than before but it does this whilst you are resting. Therefore if you do not rest then you will not grow. Allow yourself plenty of time to sleep and you will be.

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How To Bulk Up: Common Mistakes

  1. Over training as mentioned above your muscles need time to rest and grow. It may take a few days for them to fully recover and grow but all too often people just give them a couple of days to recuperate which is probably not enough for many people. Often your muscles will need between three and five days to fully recover and grow. In this situation less really is more. If you want to train everyday that is fine but use a split routine whereby you workout different body parts each day, take a look at a sample split routine here.
  2. Doing the wrong type of exercises for muscle mass. Exercises that isolate muscles singularly ought to be avoided by this I mean things like triceps press downs and bicep concentration curls. These are fine for people wanting to shape already large muscles but they are not appropriate for bulking up. Stick to the classic mass builders such as: squats (a must have exercise), shoulder presses, deadlifts, lateral pull downs, bencpresses, bent over rows and so on. These should all be done with free weight as these exercises done with free weights have been proven over many years to add on more mass than any other method.
  3. Spending too much time in the gym is not how to bulk up. Yes that is right too much time will kill your progress. Your workout should last no longer than one hour maximum. This is because that due to the nature of the body and the hormones it releases in response to weight training the balance is very favourable for the first 45 minutes to 60 minutes of training but after that you will actually be doing more harm than good, for real. So get of the gym and get your protein shake after one hour.

There we have it our brief ‘how to bulk up’ guide, follow the links on the left for more detail on any one of the above points, Happy bulking!

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