When it comes to achieving your muscle-building or even weight gaining goals, a well executed bulk is is crucial.
Using the proper techniques of a bulk will ensure optimal muscle growth. Proper bulking techniques not only help you gain lean muscle mass but it will also help you minimize fat gain as well.
In this article we will show you how to train in the gym, how to design your nutritional plan and how much you should be eating on a bulk. By using these bulking tips we guarantee you that you will put on some size, the healthy way.
How to Train on a Bulk
To embark on a successful bulk, it's essential to have a structured program in place.
There are many programs that you can find online that can use depending on how often you go the the gym.
However it is essential that you are going to the gym at least 4 times a week to ensure optimal muscle growth.
There are 1000s of exercises in the gym that you can choose to grow the different muscles in your body. However, we recommend that instead of doing extremely complicated exercises, we recommend to do the basics in the gym such as compound lifts.
The basic exercises for each muscle groups is what builds the most muscles, you may see a lot of fitness influencers do a series of complicated exercises but these are unnecessary.
Simple exercises that most people do in the gym are the ones that build muscle the best way possible.
Also, make sure to progressive overload (the act of doing more than last time which includes either doing more weight or more reps) on all of your exercises every week while bulking, this will ensure strength gain and optimal muscle growth.
These are the most efficient training techniques you should be doing on a bulk in order to ensure a successful bulking approach.
Nutrition
Nutrition is critical to bulking properly. When you start bulking, you must build an effective bulking regimen. Try to keep a lot of your food the same, because it is easier to have the same items in your diet that are healthy and wonderful for bulking than to constantly change it around.
This makes it easier to stick to your diet.
Find 8-10 recipes to eat during the day that are high in calories, high in protein and which include natural food instead processed foods.
Also, make sure to find your body's daily energy expenditure, this is the amount of calories your body needs a day, you can find this by going to calorie calculators on the internet where they will ask you your age, weight, height and sex and use those numbers to give you your expenditure.
Here is a link to a popular calorie calculator: https://www.calculator.net/calorie-calculator.html
Now without further delay, let's dive into this bulking guide.
Caloric Intake
First of all, a bulk is where a person eats more food that the body uses energy.
For example, if your body needs 2300 calories a day, you should be eating more than that. This is what you call a caloric surplus.
Using steady caloric surplus will support muscle growth and weight gain, but make sure to also focus on food quality, nutrient-dense foods and make sure to avoid processed foods.
A major healthy bulking tip we can give you is to perform a lean bulk. A "lean" bulk is the best way to bulk because it is where you are eating healthy foods in a caloric surplus, this ensures that you will gain as little body fat as possible on a bulk.
You must avoid performing a "dirty" bulk which is where you take no consideration into the quality of the food you are eating and eat very unhealthy foods to get as many calories and protein in your body as possible.
A "dirty" bulk will cause a lot of health problems and will also make you put on a lot of excess fat.
Also, make sure you are tracking progress while bulking, if are gaining weight while on a bulk, that is great, it is important to track how much you weigh and how tall you are so you can update how many calories you need to eat per day as time goes on.
How Much Should I Eat?
The standard rule to bulk the healthy way is to eat 300-500 calories above your body's daily energy expenditure.
For example, if your body's daily calories expenditure is 2200 calories, you should be eating anywhere from 2500-2700 calories worth of healthy, high protein foods every day.
Many people think that if they eat even more than this then they will gain muscle even faster.
Although eating more will help you gain weight, anything over 300-500 calories will result in unwanted fat gain.
This is because your body can only handle so much food, that it will store most of the excess food as fat. So try to stay in the healthy 300-500 range for avoiding excessive fat gain during bulking. These are the clean bulking methods that you should use in order to successfully put on muscle mass and weight.
Adjustments
Make sure to monitor your muscle gain, weight gain and your exercise weights in the gym. Make adjustments to your diet where needed and make adjustments in the gym where needed as well.
For example, if you have been eating 300 calories in a surplus for about 3 months and have made a lot of good progress, but you notice your progress slowing down.
This means your daily calories expenditure is getting higher (which is good on a bulk), a simple adjustment to make is to re-calculate your expenditure and higher your calories accordingly.
Executing a bulk properly requires a well-structured program, proper nutrition, progressive overload, and continuous monitoring.
By following these strategies you'll be on your way to achieving your muscle-building goals while minimizing unwanted fat gain.
Remember, patience, consistency, and a balanced approach are key to bulking successfully and optimizing your muscle gain.
Start implementing these techniques today and witness the transformation in your physique. Happy bulking!
Just a young man trying to bring fitness to the world!
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