Whether you are a football or rugby player in the offseason, competitive bodybuilder, or someone who wants to gain skeletal muscle mass, there are some pertinent tips that will help you bulk up.
The concepts of bulking up or gaining mass have been around for a long time.RELATED: RECOMMENDED PLANS FOR YOU
Unfortunately, there is a lot of misinformation regarding this nutritional and exercise programming.
In this article, we will review some effective, safe and useful tips to increase body weight and skeletal muscle mass.
Your diet plays a huge role in bulking up, it’s not all about power work and weights. THat is all well and good of course but none of it is going to generate proper results without proper eating. When you eat, what you eat, how much you eat are vital variables to achieving your goal.
1. Calculate your daily macronutrient
The first step is to calculate and determine your daily macronutrient amounts for carbohydrates, proteins, and fats.
Safe recommendations for macronutrients are carbohydrates are 55-60% of your daily intake, protein is 15-20%, and fats are 20-25%.
Remember that carbohydrates are four calories per gram, proteins are 4 calories per gram and fats are 9 calories per gram.
The daily total caloric intake will be determined based on your physical activity and training regimen (you’ll need more calories in a given day if you are physically active).
Once the daily caloric intake has been determined, add 350 to 700 additional calories to promote the bulking up of your physique.
2. Eat at least 45 minutes before your workout
Make sure to eat at least 45 minutes to 1 hour prior to your workout and within 1 hour after workout.
This nutritional timing will prevent burning excess calories that are vital to maintaining your body weight.
When bulking up, strength training and cardio programming play a crucial role in obtaining your health and fitness goal.
3. Basic recommendation for cardio
The basic recommendation for cardio is enough to maintain cardiopulmonary health and not necessarily promote weight loss (remember you’re bulking up!).
When performing cardio, low to moderate heart rates or 65-75% of your heart rate max is ideal.
4. Proper planning of your resistance training is essential too
High intensity strength training or cardio when performed sporadically can be beneficial.
However, high intensity training as a primary focus will negate achieving an increase in body weight or bulk.
Classic hypertrophy resistance training is key.
5. In each workout your goal is to complete 8 to 12 exercises
Your set range for each exercise is 3 to 5 and repetitions from 8 to 12, resistance is 65-85% of your one rep max and rest time is 45 seconds to 1 minute.
Hypertrophy training is excellent and ideal for bulking because you are focusing on gaining skeletal muscle size by adding volume of reps, sets, and exercises in your training. Resistance training for this specific focus can four to five days a week.
Even in bulking, there is pertinent scientific application to help achieve your goal.
You can make fantastic strides towards your goal with a training program of twelve weeks with this specific focus. I hope these tips and insight are useful in your quest for gaining size to your physique.
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