How To Bulk Up – Bulking Up 101 For Fast Muscle Gain

Hopefully, you’re here because you want to know how to bulk up, get stronger, and look better. In this article I’m not going to talk about any of these so-called “miracle supplements” that everyone is trying to get you to buy, but I’m going to tell you in less than 1,000 words everything you need to know to pack. in 2 stones in 10 weeks. If you don’t take from everything I write in this article, take off the garbage and put it to work, you will grow like a weed.

About me

A couple of years ago he weighed 9 stones (126lbs) at 175cm tall. I was the skinniest in my year at school and literally had no strength. It is very likely that I was weaker than you now. To cut a long story short, I did a lot of research, asked a lot of questions, hit the iron HARD, and efficiently gained up to 14 stone of muscle. That’s an increase of 5 stones (70 pounds). In that time I was able to bench 320+lbs, deadlift 520+lbs and squat 400+lbs. These are not world record lifts, but for me they were incredible achievements. Now, I’m going to tell you how you can do the same thing, so listen up.

The Volume Up Triangle

There are three sides that must be done correctly if you want to gain muscle mass.

– Eat more than you burn (food)

– Progressive microtrauma in the muscle (training)

– Adequate rest and recovery (recovery)

This is what is happening. You go to the gym, lift weights and damage your muscles, come home from the gym and eat enough to give your body excess fuel, go to sleep so your body can repair damaged muscle tissue and supercompensate. Rinse and repeat, but with a little more weight and a little more food each time.

Here’s how to increase the volume in more detail for you

How to Bulk Up Lesson 1: Eat Enough Food

Let’s start with the basics. If you want to grow, you need to eat more calories than you use. It’s simple physics; The energy going in must be more than the energy going out, otherwise there is no fuel for your body to build muscle! You can’t build a house with raw materials like bricks, and similarly, you can’t build muscle without plenty of protein, amino acids, and carbohydrates.

The perfect amount is to eat between 500 and 700 extra calories per day. 3,500 calories equals one pound of weight gain; therefore, by eating 500 to 700 more calories per day, you will gain 1 to 1.5 pounds of weight per week. This is perfect.

ANY more than this will make you fat. I don’t care what anyone else says about eating until you’re about to explode: your body can only build muscle mass at a certain rate, beyond that rate, no amount of food will make any difference. Your body will just store it as fat, and trust me, there’s really no point in getting fat because you’ll have to get rid of it later.

In terms of macronutrients, you want to make sure you’re getting adequate protein (about 1g of protein per pound of body weight), plenty of low-GI carbs like bread, rice, pasta, wheat, oatmeal, and potatoes (simple carbs or sugars). are kept to a minimum). Fats are low, but should contain plenty of essential fatty acids in a good balance. If you find it difficult to fit your EFAs into your diet, Google “Udo’s Oil Blend” and grab a bottle.

Eat 5 to 6 times a day smaller protein meals at each sitting. A protein shake in water is recommended before breakfast (upon waking up) and immediately after training. In your post-workout shake, add some simple sugars like glucose to jumpstart your body out of the catabolic state it’s in post-workout. This is the only time I advise using simple carbohydrates because at any other time of the day they cause insulin spikes which are a haven for fat storage. Any other times you have a protein shake during the day is up to you, but those times are a must.

Get enough real food, guys! Protein shakes are good on occasion, but there is nothing that can rival the anabolic effect of eating chicken or a good red meat.

How to Increase Volume Lesson 2 – Progressive Muscle Stimulation

Moving on to training. Many beginning bodybuilders or people looking to gain mass will tell you that 80% of muscle gain is due to diet. This is absolutely rubbish. If you don’t train properly, no matter what you eat, you will never gain lean body weight. However, if you train gradually and don’t eat very clean, you can still gain muscle. Don’t underestimate how important training is!

The most important thing to keep in mind when training is that the body will only react to the stimulus it is subjected to. It will not grow if you lift the same weights week after week. You must have PROGRESSIVE microtrauma to the muscle. This is absolutely essential.

To achieve this, start with your weights at around 80% of your maximum and add 5 pounds to them each week. The momentum will take you past your previous high and you’ll keep adding weight until you level off. At that point, take a week off or download so you only lift 80% of your new high. Using this beginner method is so powerful – I’ve seen people hit over 3 stones of muscle mass in 6 months, they literally changed shape.

Compound movements are essential. If you’re one of those people who does barbell curls on the squat rack, then you’ll never get anywhere. You need to do heavy squats, heavy deadlifts, bench presses, overhead presses, and incline rows. The main part of your routine should consist of the above. You can do whatever else you want to do, but only after you’ve done the massive monster exercises!

Don’t spend more than an hour in the gym. Spending too much time in the gym will hinder your gains in the long run. Get in there, do your job, and get that protein shake on your neck.

How to Increase Volume Lesson 3: Get Enough Rest

If you don’t get enough rest, not only won’t you grow, but you’ll put yourself in a state of overtraining, which means your body will suffer a lot. You need to sleep 7-8 hours a night and you should only go to the gym 3 times a week maximum. The four-day split is overkill and not necessary. Most people who have been in the game for any real length of time will tell you that to build muscle, 3 days in the gym is more than enough.

If you want to play soccer or do some other type of sport, fine, go for it. Don’t listen to those people who tell you that you can’t gain weight if you do some cardio while turning up the volume.

If you feel extremely tired one day and don’t think you’ll get the best out of your training session, don’t do it. If this happens more than once in a few weeks, consider taking a week off and then going back to working hard from scratch; it’s a sure sign of overtraining.