Bulking up takes constant, dedicated time and effort. Not only do your have to lift weights, but you also have to pay attention to your nutrition. By eating a balanced diet that is high in quality protein and complex carbs, you will be able to fuel workouts and promote adequate muscle recoveries. Using weights instead of machines for your exercises will force you to work more stabilizer muscles. The end result is faster gains in size.
Step 1
Stretch your muscles before you lift. Spend five minutes doing dynamic stretches, which are done fluidly. Arm swings, leg swings, trunk rotations, side bends, heel raises, walking lunges and forward bends are examples of this type of stretch.
Step 2
Spend your workout time wisely. Stick with compound exercises instead of isolation exercises to recruit a maximal amount of muscle fiber. Bench presses, push presses, bent-over rows, snatches, dead-lifts and squats are examples.
Step 3
Move the weights through a full range of motion to ensure you fully tax your muscles. Take the bench press for example. Lower the barbell down until it lightly touches your chest and push it all the way up until your arms are fully extended. Do not lock out your elbows when pushing up, and do not lock out your joints with any other exercise.
Step 4
Grab the heaviest weights you can lift with your exercises. Use weights that will allow you to perform eight to 12 reps with good form. Take 60-second rests between your exercises and aim for three to five sets. Train with a friend who can assist you with your lifts.
Step 5
Rest your muscles properly. Do not work the same muscles two days in a row. Take at least one day off in between to prevent injury and to allow your muscles time to build.
Step 6
Track the resistance you use and increase it each week. Take dead-lifts for example. If you are lifting 200 pounds this week, increase your weight by five to 10 percent next week. This would come out to 210 to 220 lbs. Continue to add this marginal amount of weight every week to continually make progress.
Tips and Warnings
- Adding dynamic stretching to your routines will prepare your body for movement patterns similar to your exercises. This will reduce the chances of getting injured. Multi-joint exercises not only recruit a high amount of muscle fibers, but they also boost your body's output of testosterone, a muscle-building hormone.
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