Bulking (putting on muscle size)
There are some essential points to note for successful bulking:
Bulking and increasing fat mass go hand in hand. It is impossible to bulk without putting on fat.
More *kcals (see bottom of article) need to be consumed than expended.
At least 5 meals a day with 40g protein at each meal.
Post workout nutrition
Compound lifts (lifts using a lot of muscles) should to be done instead of isolation lifts (lifts using one muscle group).
6-10 reps, 2 minutes rest between sets and no more than 20 sets per workout.
Don’t train each part of the body more than once a week.
Split body parts so they get a good rest during the week.
Progression in weight lifted.
At least 8 hours sleep every night.
*Bulking and increasing fat mass go hand in hand. It is impossible to bulk without putting on fat.*
When bulking a person must consume more kcals than they expended. The extra calories are turned into both fat and muscle. It is impossible to put muscle mass on without fat unless steroids are being used. Therefore do not be put off by losing muscle definition and putting on a bit of waste line when bulking. The definition will be restored and enhanced when you cut (lose fat, increase muscle definition (see article)) after bulking.
*More calories need to be consumed than expended.*
The most important part of bulking is eating (eat, eat, eat and then eat some more). To build muscle at least 500kcal extra on top of what the body normally expends a day should be consumed. What the body normally needs will depend on height, weight. Here are some guidelines:
5’7, 75kg = 2,600kcal
5’7 85kg = 2,900kcal
6’, 85kg = 3000kcal
6’, 95kg = 3,300kcal
Therefore a person 6’ tall weighing 85kg requires a diet that provides 3,500kcal a day in order to bulk. A 5’7, 85kg person requires 3,400kcal in order to bulk.
*At least 5 meals a day with 40g protein at each meal*
What type and when food is consumed is just as important as how much. There is no point in eating all kcals for breakfast and nothing else for the rest of the day. The food needs to be distributed evenly. A bulking diet should consist of 50% of kcals from carbohydrate, 30% of kcals from protein and 20% of kcals from fat. Each meal should contain the above percentages and the calories should be split into at least 5 (6-8 preferable) meals throughout the day 3 hours apart. For example a person requiring 3,500kcals a day should have an eating plan like:
8:00 = 600kcal (40g protein)
11:00 = 600kcal (40g protein)
2:00 = 600kcal (40g protein)
5:00 = 600kcal (40g protein)
8:00 = 500kcal (40g protein)
At least 5 meals are essential so that the muscles have a constant supply of protein (40g per meal) so that they can grow.
Examples of meals that constitute the 50%/30%/20% split:
Porridge mixed with 2 scoops of protein powder.
Rice, 1 tin of tuna, vegetables
Steak, potatoes and vegetables
Chicken, rice and vegetables
2 Tuna sandwiches.
Bowl of cereal and a protein shake
Scrambled egg on toast.
Cottage cheese and salad.
This is not an exhaustive list use imagination and invent.
*Post-Workout Nutrition (after workout)*
The most important meal of the day, search for the article entitled ‘Post-Workout Nutrition’.
*Compound lifts (lifts using a lot of muscles) should to be done instead of isolation lifts (lifts using one muscle group).*
When bulking the muscles need to be stressed fully so they get microscopic tears and need to be repaired leading to an increase in size. Doing isolation lifts (e.g legs = leg extensions, chest = chest fly’s, shoulders = lateral raises) will not cause as many tears as compound lifts (legs = squats, chest = chest press, shoulders = shoulder press) therefore the more compound lifts that are included in workouts the greater the increase in muscle mass.
*6-10 reps, at least 2 minutes rest between sets and no more than 20 sets per workout.*
6-10 reps causes full muscle usage at maximum stress (the last 2 reps should be extremely hard, may need a spotter). 2 minutes rest is required between sets so the muscles have enough time to recover. No more than 1 hour should be spent lifting. No more than 12 sets on major muscle groups (chest, back, thighs, shoulders), no more than 8 sets for minor muscle groups (biceps, triceps, calfs). Hence no more than 20 sets per session (work a major and minor muscle group in the same session).
*Progression in weight lifted*
When a weight is lifted that puts the muscles under stress they adapt by increasing in size so the weight can be lifted without stress next time. Therefore if the weight lifted or repetitions done are not increased from week to week, once the body has adapted there will be no further increase in muscle size. It is essential that the weight lifted or repetitions completed are increased each session to ensure continuous muscle growth. The increase doesn’t have to be massive maybe an extra 1 or 2 reps than the previous week or an extra 2.5kg. Easiest way to monitor progression is record what was lifted (log book).
*Don’t train each part of the body more than once a week*
Muscles need a weeks rest to repair and grow fully. Therefore training chest 2 or 3 times a week will not allow full muscle growth. All body parts need to be trained once a week. The body parts are chest, abdominal, biceps, triceps, shoulders, back, thighs and calfs. People who don’t train all muscle groups will not achieve full muscle growth and will look out of proportion. Don’t train more than 4 times a week the muscles need rest and you need a life outside of the gym.
*Split body parts so they get a good rest during the week*
Splitting the body parts up throughout the week is essential to give muscles required rest. There are several variations but this is one of the best:
Day 1: Chest and biceps
Day 2: Thighs and abdominal
Day 3: Back and calfs
Day 4: Shoulders and triceps
*At least 8 hours sleep every night*
Sleeping is the main time for muscle building (when growth hormones are released (REM sleep)) and 8 hours is essential in order to get full growth.
*Supplements*
Whey protein is essential for post workout (see article).
Creatine will improve strength and should be taken post workout (see article). It will enable more weight to be lifted and therefore cause more muscle tears.
Mutli-vitamin is an essential so muscles have all the necessary components to grow and to ensure good health.
GABA useful when taken before bed (increases REM sleep)
Stay away from Fat burners because you have to put on fat to increase muscle size and taking fat burners will slow down muscle growth.
*Kcals are units of energy.
1g of protein = 4kcal
1g of carbohydrate = 4kcal
1g of fat = 9kcal.
Look on the back of food packets to see what amount of kcals it contains and what the percentage split of it is. Ideally a split of 50% carbohydrate, 30% protein, 20% fat.
This isn't eveything but is a good start if you are doing all of this you should obtain some bulk.
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Originally Posted by BullDogg20
