Bulking is the easiest and fastest way to add muscle. Everybody wants to be a mass monster, but few people have the mental fortitude and dedication to stick to their bulking program. These are the 6 best tips for a killer bulk.
Dedicate at least 4 weeks to bulking
The first step to a successful bulking phase is to WANT IT. Don’t be wishy-washy and worry about not being lean then go back to cutting after 1 week. All of these thoughts are in your head. In order to become physically strong, you must first become mentally strong. Trust the process, and keep eating. After 4 weeks, throw in a week of maintenance calories to keep your metabolism ramped up. Think about it this way, if you bulk for 4 weeks and maintain for 1 week, that’s still at least 80% of your time spent packing on mass, and you’ll be primed to enter a fat loss phase.
Creatine is the #1 weight gaining supplement. Hands down! If you’re not taking creatine already, get on it ASAP! Not only will creatine lead directly to huge gains, but it will improve your performance in the gym, and as you’ll see in tip #5, more time in the gym equals more muscle. Take 5g every day, and DON’T cycle it. Creatine supplementation does NOT negatively impact the kidneys or the body’s natural creatine production – it does NOT need to be cycled.
How Much Protein?
If having an absurd amount of muscle is your goal (and let’s face it, if you’ve made it to tip #3, this is you!), you should always be eating at least 1 gram of protein per pound of body weight per day (2.2 grams per kilogram). When you’re bulking, shouldn’t you be eating more? Hell yeah, you should! The best part? Bulking with a high protein diet minimizes fat gain. Increasing your protein intake to 40-50% of calories and 2 grams per pound of body weight (4.4 grams per kilogram) might even help you lose body fat while eating more and gaining muscle! Now that’s a killer bulk!
Eating more protein is one way to bulk clean. What we mean here is, don’t just throw caution to the wind and add 3 big macs to your daily diet. Instead, eat MORE of what you are already eating. When you get to the point that you start feeling absolutely stuffed, then add in “dirty” foods to get you over the hump. Blend a candy bar into your protein shake, eat your protein pancakes with real syrup, or occasionally opt-in on the chicken nuggets instead of chicken breast. How much more should you be eating? Bump your daily calories up by 750-1,250 and start reeling in the gains!
Up Your Training Volume
You have to eat to grow, but if you don’t train like a beast, you won’t ever become a beast. Training volume is the strongest predictor of growth, and having more protein and more calories will speed your recovery time, so you should be training more! If you’re not already training every body part twice per week, START! Keep 3-4 days rest between each body part and shoot for 25-40 total sets per body part each week.
The best way to know your program is working is to keep track. Keep tabs on your diet, your training, and how your body weight is changing. You may hear otherwise from people who have settled for a lifetime of mediocrity, but it’s definitely possible to gain up to 2 pounds of muscle per week if you’re training your ass off and eating like it’s your first meal in a week. More than ~2 pounds, you might be gaining more fat than you’d like and either need to cut back by 100-250 calories or increase the amount of protein while decreasing the amount of carbohydrate or fat in your bulking diet.
What are you waiting for?! Take these 6 killer bulking tips and put them to work! Eat more, increase your protein more than you increase your carbs/fat, get some creatine, train harder, keep track, and DON’T QUIT! Stay relentless in your pursuit of mass, and you will be a freak!