Are you looking to bulk up? If so, you want to do it the healthy way! In this blog post, we will provide a comprehensive bulking guide on how to bulk up in a healthy way. This is important because many people try to bulk up without thinking about the long-term health effects.
Not only can unhealthy bulking lead to weight gain and other health problems, but it can also slow down or even stop your muscle growth. So, what is the healthiest way to bulk? Keep reading to find out.
- How Exactly Does Bulking Work?
- How Long Does It Usually Take To Bulk Up?
- The Perfect Bulking Diet
- Taking Supplements While Bulking
- The Bulking Workout Routine
When people are bulking they try to gain muscle mass. The most common way to bulk up is by eating more calories than you burn in a day. This creates a calorie surplus, which your body will then use to build muscle.
You can also bulk up by lifting heavy weights and doing intense workouts. This will help you gain muscle faster because it breaks down your muscles and forces them to grow back stronger.
The way bulking works is by following a specific schedule that outlines your nutrition and your exercise routine you'll stick to for a set number of weeks.
After the time period is up your bulking phase is complete and most people will start their cutting phase which is when they eat fewer calories and do more cardio to lose the extra fat on their bodies.
This creates the look you've probably seen in movies and in bodybuilders where people look absolutely shredded.
The bulking period might not look as aesthetically pleasing as the cutting period but it's necessary to achieve the desired results.
The amount of time it takes to bulk will ultimately depend on how much muscle you're trying to gain and how strict you are with your diet and exercise routine.
If you've never even seen a weight room before and you start the bulking phase you'll probably see an incredible amount of growth in a short amount of time.
Your body has never adapted to the change in diet and exercise so it tries to adjust more quickly than if you've already gone through several cycles of bulking and cutting.
In general, bulking usually lasts somewhere around a 3 month period. This is the ideal time to gain muscle without putting on too much fat.
If you bulk for longer than this you might start to see more fat gain and less muscle growth.
There are bulking meal plans bodybuilding experts have fine-tuned over the years that have proven to be effective in helping people bulk up.
A bulking diet generally consists of a lot of protein, carbs, and healthy fats.
Protein is necessary for muscle growth, carbs give you the energy to lift heavy weights, and healthy fats help your body recover from intense workouts.
Just eating a lot of calories isn't just going to get you ripped though. You'll want to supplement your diet with a strength training program to help you turn those calories into muscle.
Natural metabolism will also factor into your nutrition program. Until your body has time to adjust to the new diet, you may have to eat more calories than you would if you've already had a few cycles.
Overall, you want to start slowly rather than completely overhauling your entire lifestyle. The best piece of advice is just to start by eating to your full with every single meal you have.
If you feel your body can take a little more, go ahead and take a few more bites.
The secret that most bodybuilders use when bulking is taking supplements.
Protein powder, for example, is one of the most popular ways to help people bulk up.
Protein powder is made up of amino acids which are the building blocks of muscle.
When you drink protein shakes after your workouts it helps your muscles recover and grow faster.
Creatine is another popular supplement that's often used when bulking.
Creatine is a substance that's found naturally in your body and it helps to produce energy in your muscles.
When you take creatine supplements it gives your muscles a short burst of energy which helps you lift heavier weights and do more reps.
This leads to faster muscle growth. The key for all supplements is to take them throughout the day, not just around your workout times.
That's because your body needs protein not just to build muscle but also to repair your muscles as they rest.
When bulking, it's all about heavy weights and creating more gains. That means cardio is going to take a backseat during this time.
Your main focus should be on strength training exercises like squats, deadlifts, presses, and rows.
You want to be lifting weights that are challenging for you but also allow you to maintain good form.
Remember, the goal is quality over quantity. You're not trying to see how many reps you can do, you're trying to get the most out of each rep.
That means really focusing on the muscle you're trying to work and making sure you feel the contraction.
The last thing you want to do is sacrifice form for weight. This will only lead to injuries down the road.
If you have a lot of time on your hands, you can focus on individual muscle groups and spread them out throughout the week but if you have a busy schedule you might need to cut it down to three days a week and do full-body workouts.
You can find a ton of bulking workout routines online to follow and you'll want to pick the one that matches your time requirements and skill level.
Are people bulking on a vegan diet?
There are a lot of people who follow a vegan bulking diet. A vegan bulking diet consists of eating only plant-based foods and avoiding all animal products. People choose to follow a vegan bulking diet for a variety of reasons, including health, environmental, and ethical reasons.
How long should you bulk as a beginner?
As a beginner, you'll want to bulk for about 4-6 months. This will give you enough time to grow some muscle and see decent results. After that, you can transition into a cutting phase to lean out your physique.