Who doesn’t want to bulk up? Let us rephrase that. Which gym geek doesn’t want to build some muscle mass and bulk up fast? We guess nearly all of us who hit the gym regularly want to bulk up at some point in training. But it is only a few that have the stamina and the endurance to achieve such a tough feat. It is tough for some people because they have been doing things the wrong way since eternity. A tried and tested method can help you pack some muscle in a fairly decent amount of time. Some tricks and tips can boost your performance and improve overall muscle growth. In this discussion, we are going to talk about the top ten tips for muscle growth which will help you bulk up quickly. There is no 100 percent guarantee. A lot of subjective factors influence muscle growth. However, we can promise you that you will see a definite improvement if you follow these tips.
So, without further ado, let us begin!
1- Increase your protein intake
Protein and calories must be amped up if you are to bulk up and grow some muscle mass. This is quite basic and nearly everyone knows that. The catch point in this debate is how you manage this and whether or not you do things the right way. We will skip the jargon that complicates matters and speak in the language of proteins, carbohydrates, and fats. You must NOT take any shortcuts when you are trying to bulk up. It will be a grind, a long journey that will yield results only if you find an ideal combination between your exertions and your intakes. So, how should you approach the amplification of protein intake?
Some people think that protein intake increase implies a diet that is all about protein. That is not the case, please get that ridiculous idea out of your head if it is buzzing in your head too. No, what you have to do is create an ideal diet plan that has a lot of complex carbs, fats that are commonly dubbed essential fats, and of course, proteins. Organic proteins, mind you! In terms of numbers, you will need to increase your protein intake from 0.5 to 1 or 1.5 grams, which is quite a lot frankly speaking. Protein shakes are a rich source of protein as well so do take them into account as well when you do the maths.
2- Reduce your fat intake
On the one hand, you are increasing your protein intake for bulking up but on the other hand, you must complement this by managing your fat intake. Managing is a polite word, you will have to cut off some of the fat! Your body has a limitation, a threshold up to which it can metabolize the protein content you are consuming. Once that threshold is crossed, it is useless to keep increasing protein content in your diet. That is why losing fat is one of how you can bulk up faster. This is a crucial mistake that many gym geeks make, they try the shortcut method for bulking up fast by opting for fat-rich food. This does more harm than good. Why? There are two reasons.
Firstly, when you are consuming more fat, you are making things worse for your body. How? It will take more time to burn that fat you added, won’t it? Time isn’t the only issue here though. With an increased fat load, you put more pressure on your heart. Yes, you must not ignore the cardiovascular aspect of things as you build up or bulk up. Muscle mass that exists already is also threatened when all that you are focused on is gobbling up fatty food. So, we dare say, no fruits instead of pizza fries for the next few months ought to be the deal!
3- Pay attention to what you are eating
We expound further what we hinted at in the previous sections. You must pay attention to the slightest details when it comes to your nutrition. Diet and exercise go together, there can be no doubt about that. With this perspective, let us tell you that one has to focus on both pre and post-workout nutrition before they can expect an improvement in their muscle mass. The first thing that you must do is increase the number of protein meals that you were normally having. It is an art really, how you spread your meals over a day. The trick here is that you must give your body enough time to absorb all that protein that you are consuming. Assimilation is an important aspect of nutrition.
The upshot of all this is that your body must be able to retrieve the amino acids that it lost during the workout session, from the multiple protein meals that you have planned for every day. A strategy is an important aspect of training and we want you to plan this adventure in a sophisticated but fun manner!
4- Exercise but with caution
I want to burn fat and I want to bulk up are two sentences that need a lot of homework before they can be placed together and make a compound sentence. We are sorry for the grammar class! Ok, burning fat is fine but how are you going to burn it? Exercise is the most common answer here. While we agree with this narrative, we would like to reiterate the fact that diet can play an equally important role in this regard. Exercise is a great way to burn fat, but only if you are doing it the way it should be done. An overkill can lead to loss of muscle mass, an event that you don’t want to happen in your journey of bulking. For example, say you love your treadmill so much that you cannot get enough of jogging on it. But we can tell you right now that you will have to ditch this practice if you want to bulk up in a considerable time.
5- Cardio plus Macro-Micro
You must be thinking hey that is stupid but rhymes wonderfully well! Thanks for the appreciation but we are trying to link to the previous point here, and nothing more than that. Ok, so as we said earlier, exercise is great but overkill is just not good for you. You can complement your mildly strenuous exercise routine with a great diet plan that helps you manage your fat percentage well. Balancing micro and macronutrients is an art, something that you will need to learn all by yourself. There is always a question of personal preferences and choices. Hence, we are not going into a detailed scheme of things. But we can tell you that your meals must reflect the balance between micro and macronutrients. If you can find the right sort of balance, half of your job will be done already!
6- Your body needs time for recovery
Believe it or not but some people have a 9-5 gym routine and then hit another workout session at night. That is just a freak! From a medical point of view, this is an incredibly dangerous habit as well. The human body isn’t a machine that can be operated without rest. It needs rest. And if you are hitting the gym despite being exhausted because of all the strenuous workout, this is just overkill. In the context of this discussion, it is even more important that you get a good sleep if you want to burn your fat. This is an interesting aspect, so let us explain it in detail. If you aren’t sleeping, you are bound to have some cravings. This is natural and happens courtesy the hunger hormones. So explain this to us. If you are going to have midnight snacks and sugar-loaded desserts, how on earth do you expect to lose that body fat that has given you nightmares? How much should you sleep? Well, the ideal time is somewhere between 6-7 hours but it all depends on you!
7- Let supplements help you
The variety of workout supplements that is currently available in the market is simply an astounding one. There are pre-workouts, post-workouts, and even intra-workouts. Your muscle packing stratagem can improve if you rely a little bit on these supplements as well. Please don’t rely completely on these supplements, your diet and exercise are still the most important areas that you need to work on. What are the elements that must be in there a shake for accelerated muscle growth? Let us share the recipe for our favorite shake for muscle growth. In a blender, pour some milk and throw in some oats, peanut butter, and protein powder. Add about five grams of creatine to give it a magical touch. Now turn on the blender and guzzle down the resulting product. Easy to make and super effective, we can tell you that much!
8- Routine matters a lot
There is no concept of workout sessions without a routine. You might as well give up this effort if you aren’t going to follow any training programs. Please note that we are talking about training programs that focus on different areas of your body. Must have heard of the much-famed leg days? Similar idea but we want you to focus on particular groups of muscle that are crucial ion your quest of bulking up. The sky is the limit but we think following a moderate plan will yield better results. Like say you are focusing on triceps, your exercise schedule must be scripted in such a manner that the aforementioned muscles must be worked out at least twice a week.
9- Best way of tracking muscle growth?
Calories. If you want to keep track of your progress, you will have to do some quick math as well. Keeping a calorie count is the best way of figuring out how much progress you have made. There is a myriad of calculators available online that you can use to find out the net calorie status of your body. Consider a hypothetical example. You want to add one pound in two weeks. For this, you must first calculate the calorie intake required to achieve the feat. Then, keep a track of calorie intake and calories burned through exercise every day.
10- Be patient
Of all the tips that we have given you so far, this one is probably the most important. Look, you should take out some time and admire your efforts. We mean to say, just the decision to adopt a new training style demands a lot of courage, right? You had the heart, hence you braved. Now, once you are into the loop, please don’t lose faith. Your efforts will be rewarded. You will bulk well. But in some time. This isn’t a magic show where you are supposed to pull rabbits out of hats. We think that is a little easier, training is tougher. Also, please don’t go all hard and strict. Allow yourself some cheat days as well. On such days, enjoy the luxuries that you have banned for yourself. Go have those pizza fries that you have been craving for since a long time! We will reiterate this as well, but for now, patience is indeed a virtue!
Unfortunately, we have to stop for now. We wish we could add some more tips in this discussion but the limitations of time and space force us to conclude this debate here. Nevertheless, we feel we have given you enough ammunition to start practicing shooting. Trust us, if you manage to follow even half of what we have conveyed in this discussion, you will see a definite improvement in your muscle mass. Two things must govern your training program. One, patience and second, persistence. Cling to these two golden principles and we promise you, you will pack some real muscle mass that you want so badly!