Muscle mass declines by 3-8% every decade beyond the age of 30. So, if you’re a young man, now is the time to bulk up. You can take advantage of the high levels of testosterone in your body and achieve your goals much faster.
But growing muscle doesn’t happen overnight. It takes more than hitting the gym for hours and running on a treadmill. If you want to build muscle fast, you need a comprehensive plan that includes diet and lifestyle changes.
The right approach will help you gain muscle fast and maintain it for years to come. If you’re ready to make the most of your exercises, here’s everything you need to know about bulking up.
What Is Bulking?
Bulking is gaining weight by eating more calories than you burn. It’s intentional weight gain, and it’s often associated with bodybuilding.
Eating at a caloric surplus will cause your body to store more energy. This stored energy allows your muscles to grow larger and stronger.
Bulkers typically eat at least 1000 more calories per day than they normally would, which will help them gain about 1lb per week.
How to Increase Muscle Mass
To gain muscle mass, you’ll need to make sure that you’re eating enough protein. A good rule of thumb is to consume 1-1.5 grams of protein per pound of body weight each day.
Eating plenty of healthy fats and carbohydrates will also ensure your body has enough fuel for growth. Healthy fats include avocados, salmon, eggs, and nuts. Carbohydrates include legumes, rice, and whole grains.
You’ll also need to lift heavy weights and perform high-intensity exercises to stimulate muscle growth.
In addition to muscle gains, strength training can help prevent injuries and keep your bones strong by increasing bone density. It’s important to focus on compound exercises when you’re strength training. By targeting multiple muscle groups at once, you improve each group’s chances of growing.
For example, bench presses target chest muscles and the triceps. Squats target the quadriceps, hamstrings, and glutes.
How Often to Exercise
The average person needs about 30 minutes of exercise every day. If you’re trying to increase muscle mass, you’ll want to exercise for a longer period.
If you’re already in good shape and have been exercising regularly for some time, then 45-60 minutes per session should be sufficient. For those who are new to exercise, start with shorter sessions and gradually increase their length until they’re around an hour long.
Foods That Build Muscle
The most important thing is protein. It’s the basic building block for muscle tissue. If you don’t get enough, your body won’t be able to grow bigger muscles.
You also need carbohydrates and fats, as well as the essential vitamins and minerals that are necessary for maintaining a healthy body.
Here are some things to keep in mind when choosing foods.
Eat lean meat like chicken or turkey breast at least twice per day. This is the best source of protein for building new muscle tissue.
If you’re vegan or vegetarian, opt for legumes as your source of protein.
Complex carbohydrates are sugar molecules that are connected in long chains. They provide energy to the body for longer periods than simple sugars. You’ll have plenty of energy to exercise and build muscle throughout the day.
Oats, whole-wheat bread, and barley are wonderful sources of complex carbs that can help you build lean muscle mass.
The Do’s of Muscle Gains
To bulk up, you need to eat more food than you’re used to. However, this can also lead to fat gain if not done right. Here are some quick tips to help you avoid this common pitfall.
Calories are units of energy that come from food. The more calories you eat, the more weight gain will occur. While this is essential for muscle growth, you shouldn’t eat nonstop.
If you’re worried about gaining fat, decrease your caloric surplus by a few hundred calories. Instead of eating 1,000 more calories than average, eat 500 more. This will help prevent excess fat gain while still allowing you to build muscle at a decent rate.
Supplements are a great way to help you reach your goals faster, but they’re not a magic pill to muscle gain. They can be beneficial, but if you don’t work hard in the gym and eat right, they won’t do much for you at all.
Supplements can provide extra nutrients that help with recovery after workouts. Creatine is popular for speeding up recovery from strenuous exercise. Protein powders, pre-workout mixes, and BCAAs are other popular supplements that provide extra nutrients to support muscle growth.
You should always consult with your doctor before starting any new supplement regimen. Some may have side effects when mixed with other medications.
Your body won’t be able to repair itself after a workout if you don’t get enough sleep. This means that your muscles won’t grow as quickly as they could and you’ll be more likely to get injured.
Adults need at least 7 hours of sleep every night, but everyone is different and you might require more or fewer hours.
To figure out how much sleep is right for you, listen to your body. If you wake up feeling refreshed and stay energized throughout the day without needing caffeine, chances are good that you’re getting enough rest at night. If you’re always groggy and even stimulants don’t help boost your spirits, you may be suffering from sleep deprivation.
If you’re not sure whether you’re getting enough sleep, keep a log of how many hours you sleep each night. In addition to this, note your daily activities and how good or bad they make you feel. This will help you figure out if there’s any correlation between the two.
Focus On Form
If your form is incorrect, you won’t push the right muscles and your workouts won’t be as effective.
Make sure all your muscles are engaged when you lift a weight. You shouldn’t feel any pain in your joints or experience discomfort in your arms, back, or neck. If you feel cramps while exercising, you’re doing the workout wrong.
Keep your back straight during lifts. This will protect against injury and allow you to use more force with each rep.
If you’re unbalanced at the beginning of an exercise, do that movement without weights. Add light weights after your body has gotten used to the movement, and you’ll be able to progress faster.
Consume Carbs Wisely
Carbohydrates are the primary source of energy for muscle building. That said, you need to be careful about how many carbs you eat. Too many carbs will lead to an increase in fat instead of muscle gain.
To maximize muscle-building, eat 8 to 10 grams of carbohydrates per kilogram (or 2.2 pounds) of lean body weight.
The Don’ts of Muscle Growth
While many people think strength training is enough to improve muscle mass, don’t neglect cardio workouts. Cardio is one way to burn off fat and make your muscles look bigger by improving blood flow throughout the body. If you want big arms and legs, cardio is key.
Here are some other things to avoid on your fitness journey.
While building muscle mass comes from lifting heavy weights, this doesn’t mean you should load up your barbell with as much weight as possible. You’ll put yourself at risk for injury and won’t see the results you want. Focus on lifting weights that are challenging, but not so challenging that it hurts to do them.
Protein will help build new muscle tissue after workouts, but eating too much protein can cause kidney damage and heart disease. Always check the amount of protein in post-workout smoothies and drinks to make sure they don’t push you over the recommended amount.
Exercising Too Often
The less time you have in between workouts, the more likely it is that your body won’t recover properly. Resting is an essential part of any workout routine because it gives your muscles time to rebuild themselves after being broken down.
Spend a few days away from the gym to allow your body to heal. You can rest for several days in a row or spread your rest days throughout the week. Most athletes prefer the latter because it stops them from missing the gym too much.
While intermittent fasting can be a great way to lose weight and improve your health, it’s not recommended for bulking.
It reduces the number of calories you consume during the day. This means less energy and less muscle growth. You’re also less likely to get enough nutrients if you’re fasting.
Intermittent fasting also lowers testosterone levels in men. This is bad news because increased levels of testosterone help build muscle mass faster than other hormones do.
Too Much Cardio
Too much cardio can be counterproductive. Cardio is a great way to burn calories, but it’s not good for building muscle. If you do too much cardio and don’t give your body enough time to recover between workouts, you’ll lose lean muscle mass instead of gaining it.
Should You Take Steroids?
Steroids will make your muscles bigger, but it’s not worth the risks involved. These drugs can cause serious health problems like liver damage, gynecomastia, and even depression.
It’s also illegal to use steroids during sports competitions. If they’re found in your blood, you’ll be disqualified.
If you want to build muscle faster, try natural methods first. But if you have to take steroids, talk with your doctor so they can advise you on how best to use the drugs.
Anabolic Steroids Alternatives
Anabolic steroids have been the drug of choice for bodybuilders for years, but new alternatives have become available that can help you build muscle without harsh side effects. One of these is SARMs, which stands for selective androgen receptor modulators. These are synthetic compounds that mimic the effects of steroids but are much safer to use.
If you’re considering taking steroids to build muscle but want something healthier for your body and mind, keep reading to learn more about SARMs and other alternatives.
SARMs are drugs that mimic the effects of testosterone in the body. They’re often used to treat muscle-wasting diseases, but healthy people can use them to increase muscle mass.
Some popular SARMs products include RAD 140, LGD 4033, and MK-2866. You can buy SARMs online, but they’re not approved by the FDA. That means there are no official SARMs dosage guidelines for people who want to bulk up.
Research shows that taking between 5 and 10 milligrams of SARMs per day is effective for building muscle mass without side effects like liver damage or hair loss.
D-Bal Max is a supplement that contains Dianabol. Dianabol increases the rate at which your body synthesizes proteins. After a workout, the proteins in your bloodstream will repair damaged muscle tissue faster.
D-Bal Max also improves testosterone levels, increasing strength and muscle mass.
It’s a natural steroid alternative, so you can find it at your local pharmacy or online. The recommended dosage is one capsule per day, but you should follow the manufacturer’s guidelines for your specific supplement.
Bulk up in Less Time
Gaining muscle is a complicated and multifaceted process that requires careful monitoring of your diet, exercise routine, and supplementation. It’s easy to get caught up in the hype of anabolic steroids, but there are many safe alternatives that can help you bulk up without risking your health or well-being.
To keep your health a priority while pursuing your bodybuilding goals, explore our health section for valuable information on how to improve your fitness.