Bulking phase in body-building is less restrictive than getting lean, and for many athletes, it is more fun. You get to eat more, train more and push yourself to limits. However, there are boundaries to what you can and should do to maximize your bulking phase.
If you want to achieve gym goals, you should consider a couple of things.
The Best Start Is From The Lean Phase
A lean body is something most people who work out regularly or are active bodybuilders try to achieve as a pinnacle of their efforts. Lean state means you are close to 10% fat levels and around 15% for women.
The science behind starting bulking from a lean state is simple. The body will use excessive calories for intensive workouts, recovery, and muscle growth. If you begin bulking with higher fat levels, the body will be incentivized to increase body fate even more, and it will be harder to achieve goals.
Eat More
Gaining weight is one of the main principles for bulking up your physique. The idea is to eat more calories than you burn in hard training, resting, and during the day. You must be in a calorie surplus to gain weight. However, that doesn’t mean you should eat whatever you see.
Start with a small surplus and increase calories progressively. Progression is essential because you must monitor weight gain and muscle growth. The danger is in too much calorie surplus because it can lead to excessive body fat, negatively impacting the muscles.
Proteins And Other Supplements
Proteins are essential for muscle growth, and you should take up to 1 gram per pound during the bulk phase. It will help with growth and muscle recovery. Don’t go overboard with protein because your body can’t take advantage of it. Instead, replace excessive parts with carbohydrates. Carbs are the primary fuel for intensive training in the bulk phase. Use the usual supplement for body-building exercise from steroids Canada, as they can also help gain weight and increase muscle growth.
The Training Part
The crucial part of bulking is increasing the frequency and volume without side effects like soreness and injuries. A great way to do more training is to go to the gym more frequently instead of going too hard in a single workout.
You should increase the number of reps for each muscle group but divide it into more sessions. For example, you can go from 20 to 35 sets per week, but don’t increase volume in one training because it can become low stimulus resulting in fatigue and little gains.
As for the volume, start with a lower range, and progress slowly to the maximum training volume in a month. Again, progression is pivotal to reaching the optimal maximum volume and not going over it as it becomes counterproductive.
Consider workouts with a variety of repetition ranges. You can also train close to near muscle failure, but again don’t go beyond that point. In many ways, bulking up is a sensitive process where you’ll need to eat and train more, but be aware of the maximum limits.
It would be best if you also got enough quality sleep, as it is essential for muscle recovery and metabolism.
