Are you trying to get big? Are you hoping to pack on size or become a mass monster?
Are you aiming to emulate Ronnie Coleman, Jay Cutler and Dorian Yates by needing to buy clothes from the plus size catalog stores?
If so, we have some simple bulking tips to help you grow.
Author’s Note on Bulking
Before you read on, let me make it clear that I have been in your position, and I’m in it again myself right now.
I lost a load of weight because of Coronavirus and gyms being closed. However, I have bulked on and off, and over the years I have done a few, so these bulking tips are from experience.
For reference, I am a 5’10 male who really struggles to keep weight on, especially muscle mass.
If I stop eating a certain amount or have a period away from the gym it just falls off.
A lot of annoying people always tell me how nice it must be to be able to lose weight so easily, but these are the very same people who then point out how thin I look. So they can jog on.
Dear reader, just know that these tips come from a place that you might be in now. I have successfully put on 28 pounds in one bulk, and in my last one I added about 20.
It’s not easy for me to gain weight so the advice I’m sharing is what worked for me. This might not work for you or you may disagree with some of it but as I said, this works for me.
I’m going to assume you know your general calorie requirements, if you need to know what you have to consume to stay at your current weight please check out this calorie calculator to help you work out your TDEE.
If you don’t know what you need but already track your calories or macros, add about 2-300 calories a day, to begin with, and after 2 months you should have put on some size.
If not, up it to 4-500 per day, or just go crazy and eat 750-1000 more than you need a day to go ham on the thing from the get-go.
Without further delay, here are my 8 personal bulking tips.
1. Drink lots of your calories: It will help your Bulking Goals
If you struggle with appetite or you aren’t hungry in the morning or simply don’t like food that much, then consider drinking a lot of your calories.
I don’t suggest just pounding Coke or Fanta for the sake of the calories but when you are on a bulk you need to get them in no matter what.
So for example, if you swapped the expensive pre-workout for a Coke, had some kind of fruit juice with every meal as well as added glucose and BCAA’s to your water bottle, you can add 3-400 calories right there with ease.
Now they are all high in carbs and full of sugar so that may not work for you, again, it helped me add in a way that was not intrusive. I eat plenty of healthy stuff as well but in terms of drinks, I just made them all count in some way.
I know we need water but throwing in some glucose powder won’t hurt, and every extra calorie helps.
I also drank a load of full-fat milk and used it in my shakes as well. This is not for everyone but again, it is good calories and high in all the macros. Drink!
2. Lift Heavy when bulking
This may seem pretty obvious but you’d be surprised how many people mess around doing loads of accessory work and are surprised when they aren’t gaining muscle quick enough.
For me, I saw the best results in terms of weight gain by concentrating on my chest and back, my legs just don’t respond well to lifting heavy.
