Bulking up takes hard work and dedicated effort. In an attempt to boost progress toward this goal, people often follow a high-calorie diet. Although this will definitely help increase your size, you also have to include a solid weight training program in the mix. This involves doing exercises that are most beneficial for muscle gain. Before you start a new routine, make sure to get clearance from your doctor.
Compound Exercises
A bulking-up program needs to be centered around compound exercises. Isolation exercises, like triceps kickbacks, leg extensions and flys, only focus on one muscle at a time. They may be good for toning, but to truly bulk up, compound exercises are better. They work multiple muscles simultaneously, which leads to faster gains in size and strength. Compound exercises also promote a high release of testosterone -- a muscle-building hormone. Perform compound exercises like bench presses, shoulder presses, back rows, dips, deadlifts and lunges to target all of your major muscle groups.
Free Weights
Weight machines work well if you are new to exercise or have specific restrictions with your joints. However, when bulking-up is your goal, free weights give you an advantage. Since you have to balance the weight during exercises, your muscles receive more activation with free weights.
Executing Good Form
Performing your exercises is only part of the game plan with your program. You also have to execute good form. Otherwise, you will not fully tax your muscles and will possibly injure yourself. Take the bench press, for example. A common error is made when an exerciser bounces the bar off his chest. This is not only painful, but it also takes work away from your muscles. Lower the bar slowly and let it lightly touch your chest. Steadily push it back into the air and stop when your arms are fully extended. Squeeze your chest for a second and repeat the whole movement.
Resistance
Using light resistance is good if you want to build muscular endurance, but size is your goal. To get the best results, you need to lift heavy weights. Aim for a resistance that you can only lift eight to 12 times with good form. If it makes you feel more comfortable, train with a spotter and have her assist you with the last few reps. Shoot for three to five sets with each exercise and rest for 60 seconds between sets.
Workout Schedule
Working out every day is not going to make you bigger faster. In fact, overtraining will lead to fatigue, excessive soreness, irritability and even illness. Rest for at least one day between workouts to allow for recovery. Feel free to do some light cardio on your off days to promote cardiovascular health.
Progressive Overload
Your muscles need to be continually stimulated with more resistance to grow bigger and become stronger. This is called progressive overload, or the overload principle. Each week, increase your weights by 5 percent to 10 percent to ensure you keep making progress. Take deadlifts for example. If your max weight this week is 200 lbs., aim for 210 to 220 next week.
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