Bodybuilding - Bulking Tips for Newbie
1. Lift Heavy!
One of the biggest factors you need to remember with your training program is that you MUST be applying an overloading stimulus. Without this, your body is not going to have any reason to turn those extra calories into muscle and you will just gain a great deal of body fat. Definitely not what you are looking for here.
2. Eat Carbohydrates Around Your Workout
During a bulk you cannot be afraid of carbohydrates. They are going to supply your body with the energy it needs for muscle building. Generating muscle tissue is a very energy consuming process so you need to be sure to meet your needs.
If you are hoping to minimize fat gain it is best to consume the greatest portion of your carbohydrate intake around your workouts, as this is when your body needs them the most and they are least likely to end up on your body in the form of fat. You still should consume some carbohydrates during your other meals however the portion sizes can be slightly smaller.
If you are hoping to minimize fat gain it is best to consume the greatest portion of your carbohydrate intake around your workouts, as this is when your body needs them the most and they are least likely to end up on your body in the form of fat. You still should consume some carbohydrates during your other meals however the portion sizes can be slightly smaller.
3. Eat More... Period
This could possibly be the biggest mistake most beginners make when they are entering a bulking period. The minute they lose sight of their abs they shy off the amount of food they are consuming for fear of getting fat. This will severely short circuit their potential muscle gains and possibly even stop them altogether.
4. Limit Cardio Sessions
While you are on a bulk you should limit your cardio sessions to once or twice a week. You are going to want all of your energy to go towards adding muscle so if you are expending a great deal through cardio activity then you are defeating your goal. If you do choose to include more cardio work into your program (for example if it is necessary for a sport you participate in) then you are going to have to increase your calories even more to compensate for this.
5. Focus On Compound Exercises
When creating your workout program for bulking it is best to always first choose compound exercises. These are the ones that are going to stimulate the greatest number of muscle fibers and give you the biggest bang for your buck. Examples of such are:
Chest press
Military press
Squats
Deadlifts
Lunges
Bent over rows
Military press
Squats
Deadlifts
Lunges
Bent over rows
6. Ensure You Are Getting Enough Sleep
In addition to rest, sleep is also essential. Not only is it the ultimate form of rest but getting ample sleep will also help to optimize your hormonal profile.
When your body is not getting enough sleep you will tend to release more cortisol, which acts as a catabolic hormone on the body. This will make gaining muscle much more difficult as for that you are looking for anabolic processes to occur (the opposite of catabolic).
When your body is not getting enough sleep you will tend to release more cortisol, which acts as a catabolic hormone on the body. This will make gaining muscle much more difficult as for that you are looking for anabolic processes to occur (the opposite of catabolic).
7. Don't Overdo Protein
One common myth that many people hold with regards to bulking is the notion that they must consume massive amounts of protein. While it is true you need protein since it supplies your body with the building blocks necessary for creating muscle tissue, any extra is only going to be used for energy or stored as body fat.
After your needs are met you would be far better off consuming more carbohydrates or dietary fat. Aim for 1 gram of protein per pound of bodyweight.
After your needs are met you would be far better off consuming more carbohydrates or dietary fat. Aim for 1 gram of protein per pound of bodyweight.
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