Bulking up requires more than just pumping iron. You have to do the correct number of reps and sets to tell your body you want it to get bigger. Doing low reps will make you stronger but won't cause your muscles to get bigger, which is called hypertrophy. This is why some people may be a lot stronger than they look, especially power lifters. Doing a high number of reps will increase your muscular endurance, but will also not make your muscles bigger. To get bulky, bodybuilder-like muscles you should strength train often with heavy weights in a medium rep range and make sure you are eating enough calories so your body can build and maintain the increased muscle mass.
Step 1
Do exercises of between six and 12 reps, focusing mainly on the six to eight range. Use heavy weights so that you are tired by the last rep, but you can perform each exercise with correct form and control. Start with three sets and work up to five.
Step 2
Do exercises for every major muscle group so you do not bulk up unevenly. Target your core, biceps, triceps, chest, back, shoulders, and legs. Bodybuilders will often focus on one or two body parts per day so they can lift on consecutive days and still allow the muscles they worked the day before to rest. Core exercises for the abs, obliques, lower back, glutes, and hips can be done daily but try to target different areas. For example, do crunches for the rectusabdominis and side lying leg lifts for the outer thighs one day and then do back extensions for the lower back and side crunches for the obliques the next day.
Step 3
Eat 1 to 1-1/2 grams of protein for every pound of weight you weigh. For example, if you weigh 200 pounds, you should eat between 200 and 300 grams of high-quality protein daily. High-quality protein comes from foods such as fish, soy milk, cheese, yogurt, tofu, chicken, and eggs.
Step 4
Consume enough calories daily to equal 20 calories per pound of your weight. A 200 pound person would need to eat 4000 calories daily. Include carbs in your diet from sources like whole grains, cereals, vegetables, and oatmeal to equal 2 to 3 grams per pound of your weight.
Tips and Warnings
- Lifting weights is safe if you use correct exercise form. Get help from a personal trainer or fitness instructor to ensure you are lifting weights correctly if you are not already familiar with weight training.
- Bulking up won't do you much good if you are significantly overweight because you won't be able to see the muscle. Consider doing some cardiovascular exercise and cutting your calories to lose the weight before following these steps for adding muscle.
Things You'll Need
- Weights
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