If you've ever tried to bulk up, you know how frustrating it can be. While some genetically gifted individuals just seem to grow the moment they look at a weight, most of us aren't so lucky. While not necessarily easy, a successful bulking plan is attainable if you can stick to a few simple guidelines.
Eat More Calories
Increase your daily caloric intake by between 500 and 1,000 calories per day. Muscle gain requires an abundance of nutrients. The most common reason exercisers fail to gain weight is that they simply don't eat enough. Boost your caloric intake with complex carbohydrates, lean proteins and healthy fats.
Eat Frequently
Eat at least five to six times per day. Frequent feedings are crucial to bulking success because any dip in energy levels can cause your body to break down muscle for fuel. Supplying your body with a constant source of fuel will keep your muscles full of nutrients and give you sustained energy for your workouts.
Lift Heavy Weights
If your goal is to build muscle, there is no substitute for basic, heavy weight training. Stick to basic pressing, squatting and pulling movements. Use heavy weights that keep you in the five- to eight-repetition range. Allow at least three minutes between sets so that you are fully recovered for the next set.
Get Plenty of Sleep
Your muscles don't grow while you train, but while you rest. Sleep at least eight hours per night to give your muscles time to recover and grow. Taking a midday catnap after training will give your body even more chance to recover.
Eat Protein and Carbs Following Workouts
Immediately following training, your muscles are primed to absorb nutrients such as glucose and protein. Always make sure to eat a meal or drink a shake containing simple carbohydrates as soon as your workout is over. Supplying these nutrients to tired muscles will ensure that your muscles will receive the nutrition they need to grow, right when they need it the most.
Drink Lots of Water
You need at least eight glasses of water per day to properly hydrate yourself. Your muscles are made up primarily of water. When you become dehydrated, you'll actually notice a decrease in muscle size, similar to deflating a balloon. Dehydration also contributes to muscle injury because electrolytes needed for muscle contraction are lost.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger and Bill Dobbins; 1999
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
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