There are a lot of myths about bulking up on the internet, which can make it confusing if you are new to the gym. Getting big isn’t about the amount of junk food you can throw back or how quickly you can make progress. Knowing how to bulk up effectively will enhance your bulking experience and allow you to meet your goals with ease. Below we look at five dos and don’ts of bulking up.
Do: Maximize Your Workouts With Creatine
Creatine is something that is found naturally in your muscle cells. It helps your muscles to produce the energy needed during high-intensity exercise and weight training. Taking creatine supplements will ensure that you get the most from every workout to bulk up safely.
Creatine is a supplement that has been proven effective in many clinical trials, making it a must when bulking up. When choosing a high quality creatine supplement, make sure to do your research, as not all supplements are made equal.
Don’t: Consume Too Much Junk Food
During the bulking stage, gains are essential but don’t mistake this for an opportunity to consume as much junk food as possible. Bulking does mean consuming more food more often, but these should be foods that contribute to your overall health and fitness levels.
Increase the number of high-protein foods in your diet, such as eggs, lean meat, and fish, and don’t neglect those healthy carbs. Bulking with junk food will only decrease your energy levels, mess with your digestion, and affect your mood. Once the bulking stage is over, it will also be difficult to get back to a healthy, balanced diet.
Do: Consume 7 Meals a Day
During the bulking stage, each person at the gym will tell you something different when it comes to how often they eat. The general standard for bulking is consuming seven meals a day. Remember that every meal doesn’t need to be a plate full of food, though.
Some of these meals can be healthy, high-protein snacks or protein shakes. Fit this into your day however you see fit, but try to leave around 1.5 hours between meals and snacks.
Don’t: Forget Cardio
Although the bulking stage isn’t about toning up or burning fat, this doesn’t mean you should cut out cardio completely. Around two to three times a week, you should look at increasing your heart rate for half an hour. If the treadmill isn’t your thing, look into high-intensity interval training (HIIT).
Doing cardio regularly has a range of benefits, such as strengthening your lungs and heart. It can also increase bone density, which is important for people who are looking to bulk. Maintaining regular cardio practice will improve your stamina, making it easier to lift.
Do: Focus on the Most Important Mealtimes
As your mother may have told you when you were a kid, breakfast is the most important meal of the day. This is most certainly the case during the bulking season, meaning you should focus a great deal on what you consume for breakfast and for your post-workout meal.
A little fat is okay, but focus more on protein and carbs, as well as exaggerating the size of these two meals. Not eating enough and not eating the right foods for these two meals will actually compromise recovery time and decrease your metabolism.
To get the most from your bulking stage and to come out the other side looking muscular and lean, follow these five dos and don’ts of bulking up. If you need further advice and support, consider speaking to a personal trainer at your local gym, who can guide you to the right exercises and nutrition for bulking.
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