Although there are varying methods you can use to boost your muscle growth, believing that you can achieve it really fast can be misleading. The process of muscle growth is usually gradual and steady, and you won’t gain tens of pounds of lean muscles in one month.
However, combining a good diet and exercise, you can bulk up fast while decreasing body fat mass. In this article below, I’m going to share with you tips on how to combine a good diet and exercises to bulk up your muscles fast.
Top Tips For Exercising To Bulk Up
When you train frequently, you are increasing the training volume without necessarily exhausting yourself so much in a single workout. This method of increasing the training volume helps to prevent the injury, low stimulus work sets, and excessive soreness that comes with excessive training in a single session.
For instance, if you train your legs in a single session in a week, you will need 35-40 sets in that session, which brings stress and fatigue. Instead of doing this in a single session, you can spread it to 2-3 leg training sessions in a week, reducing the number of sets per session to 5-7.
By reducing these sets per session, you will have a better contraction, muscle strength, focus, and control.
Exercise More Volume
Although I have emphasized frequent training over volume training, it doesn’t mean volume training is less important. Once you are well-fed and you have a calorie surplus, you can manage to work out at higher volumes and still recover without fatigue.
You can achieve this by training around 12-20 sets in a week while monitoring progression, soreness, and recovery. It’s advisable to start the training on the lower end of the volume range, and progressively increase the volume over time.
Remember there is an upper limit to these volumes, and so you need to also focus on the effectiveness of the work sets, not only the overall volumes.
Exercise To Almost Muscle Failure
When you build bulk muscles, it’s advisable to exercise with high intensity, pushing your muscles to almost complete failure.
However, to almost fail doesn’t mean you should train to complete muscle failure. It means pushing the sets hard, without losing the focus on the technique.
How Much Do I Need To Eat To Bulk Up?
When it comes to bulking up, you will need to increase your calorie intake. This is because calories are what the body needs to be able to build lean muscle mass.
For instance, with a calorie intake of around 17-19 per body-weight pound, an average male can maintain the overall body mass even when training.
Also, the percentage of lean muscle vs that of body fat remains constant when you are training and burning calories after eating.
A pound of lean muscle is around 3500 calories, which means you have to take not less than 3500 calories per week to effectively gain muscles. That translates to around 500 additional calories per day.
Using calorie calculation helps you to target muscle building while minimizing fat accumulation. This way, you can achieve a pound of lean muscle every 6-7 days.
What Should I Eat To Bulk Up Fast?
If you want to bulk up fast, you should change your focus from the quality of food you eat to the quality of food you consume every day. Some foods contain more muscle-building content than others. For instance, protein-rich foods help in muscle growth and recovery after workouts.
The carbohydrate-rich food helps in providing the energy you need during training. The amino acids in some foods will also help in repairing and building muscle fibers.
Below are some of the top food types that you can eat to bulk up fast:
- Dried fruit
- Whole grain bread
- Protein Powder
Protein Powders and Supplements
Protein powders such as capsules, bars, and shakes are popular supplements for muscle development. For more on supplements + benefits click here
You can opt to take these protein supplements during, before, or even after training. They will help in improving recovery and enhancing performance with minimal fat gain.
How Often Should I Eat To Bulk Up?
When it comes to how often you should eat, you might realize that you need to eat after 3-4 hours to achieve a 3500-4000 calorie intake target in a day.
Dividing these meals into six meals per day ensures the muscles have the energy and stream of nutrients for the growth process. Frequent eating allows your muscles to get the calories on time, which prevents the body from burning the muscles you are trying to build.
The rate of bulking up muscles will depend on how effectively you apply the training and nutritional aspects. In most cases, beginners gain muscles faster, sometimes up to 1.5% of their body weight in a week.
Keep in mind there is no secret to bulking up the muscles at once due to the genetic limitation that prevents a sudden increase in muscle mass. The above tips will help you bulk up your muscles while using the right training and diet techniques.