Let’s eliminate all confusion and cut straight to the point. This is how you bulk up fast. When you’re looking to pack on some serious size quickly then there’s no place for grazing. You need to eat and eat big. It’s like the old saying goes; You can’t lift like a bear and eat like a mouse.
Follow these tips to help you get your bulk on this winter and achieve explosive growth:
Lean muscle mass is metabolically active tissue and needs plenty of calories to keep it alive and growing. When mass gain is the goal, increasing calorie intake is the key to growth. Aim for a caloric surplus of around 500-1000 calories per day while continuing to train with maximum intensity and increase your protein intake between 1.5 to 2.5 grams per kg of lean body weight.
Protein and calories aren’t the only thing you need to increase. And yes, protein is important, but carbs are even more important. You need to seriously up your carb intake as well. Consuming a lot of carbs increases the amount of “glycogen” in your muscle cells and this will give you more energy in the gym. You will be able to lift more weight for more reps and thus getting stronger. Here are the top 5 food carb sources for bulking up: potatoes, rice, oats, bread, and pasta. Incorporate large portions of these with your meal plans with heavy lifting and you will grow faster than ever.
Before Bed Casein protein absorbs slowly into the bloodstream with a steady dispersion of protein and amino acids, meaning it keeps your muscles fed with amino acids for longer compared to other types of protein such as whey and plant proteins. Consuming casein protein immediately before bed boosted young men’s levels of circulating amino acids for 7.5 hours; they build muscle all night long while they slept. Adding ZMA and some GABA to this further fortiﬁes your arsenal in becoming a bulk up, mass monster.
Get More Quality Sleep
Aim for 6-8 uninterrupted hours of sleep a night. Muscle recovery requires more than the right nutrition, it also needs recovery. After all, when you sleep, your body releases human growth hormone, which facilitates muscle growth and keeps levels of the stress hormone cortisol in check.
Lift Heavy and Old-School
Proven old-school workouts where you perform every set of a single exercise before advancing to the next exercise is the sure-ﬁre approach to gaining strength in the gym. Gaining strength = Gains. You should also rest 1-3 minutes in between sets so that your body is fully recovered before your next. Aim for heavy lifting at 60-80% max and stick to compound movements that incorporate full body muscle activation. Forget the arm curls do some deadlifts.
Try this gainer shake
Consuming enough protein, carbs, and calories to gain weight is a crucial part of bulking up. However, in today’s mad rush and busy schedules, it can be challenging to sit down and eat 6 full meals per day. Luckily, for you there’s an easy way:
Try this delicious gainer shake:
- 2 cups Full Cream Milk
- 1 cup Rolled Oats
- 3 heaped tablespoons on Peanut butter
- 3 scoops NPL Series Black Pro Gains (55g protein,75g carbs)
- 5g NPL Pure Series Creatine Monohydrate
- 5g NPL Elite Pro Series L-Glutamine
Put this all in a blender and blend until smooth. Enjoy as a bulk up breakfast or post workout.