Bulking up can be incredibly challenging. But with the right blend of diet and training, you can experience more visible and faster results.
Unfortunately for some guys, they just can’t seem to bulk up the right way without getting fat at the same time.
And when they don’t see remarkable results, they just stay skinny or scrawny for the rest of their lives.
Let’s run you through the five keys to quickly and naturally building your muscles. Stick around till the end for a super effective bonus tip!
1. Keep those carbs up
Most men, if not, all are too focused on eating as much protein as they can that they neglect their carb consumption.
Sure, protein is important for bulking up but so are carbohydrates.
If your body takes in lots of cards, the amount of glycogen in your muscle cells also boosts up.
As a result, you will have more energy to exhaust in the gym.
Simply put, you can lift more weight and do more reps.
Some of the good sources of carbohydrates are rice, pasta, oats, potatoes, and bread.
Try to eat large portions of these into your meals so you can bulk up faster.
2. Stick with old-school workouts
These days, doing supersets or circuits where you have very little time to rest in between sets is widely used.
Workouts like thee are good for improving your general health and losing weight.
However, if your goal is to bulk up, you need to use a different approach.
Contrary to some beliefs, old-school workouts are still at their prime.
Specifically for bulking up, it’s very important to perform every set of a single exercise before proceeding to the next.
That’s basically how old-school workouts pan out.
Also, with traditional workouts and training, make sure to have 1 to 3 minutes of rest in between sets to give your body some time to recover before going again.
3. Increase your protein consumption
As I have mentioned before, protein is essential for bulking up.
That’s because it provides your body amino acids, which are integral for building and repairing muscle.
As such, you should consume good quality protein with every meal and snack.
Doing so will boost the amino acid levels in your body, which in turn, optimizes muscle growth.
Healthy protein-laden food like chicken, legumes, meat, eggs, and low-fat dairy products are great choices.
Snack foods like nuts, yogurt, protein bar, quinoa, and hummus with wholegrain crackers are also rich in protein.
4. Eat 5 to 6 smaller meals
Try to eat five to six small meals throughout the day.
This way, your body receives a stable supply of amino acids and fuel to build and repair your muscles.
You may also want to have some protein shake 30 to 60 minutes after your training.
Protein shakes help promote muscle growth by boosting the production of anabolic hormones.
5. Make eating your job
One of the common ways to bulk up fast is to eat and lift consistently.
Relying on just small snacks as alternatives to proper meals is no-good.
As much as possible, make eating a mission.
Every morning, think about your schedule for the rest of the day and make time to fit in 3 huge meals.
This way, you won’t be able to use the “I’m too busy” or “I forget to eat” excuses.
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