Ways to Bulk Up with Quality Weight. How can you bulk up? In simple terms that means eating more and training heavier in order to gain muscle weight. While most of us who practice bodybuilding are trying to lose fat as we gain muscle, there are some people who are interested in just bulking up. There could be many reasons for this: A bodybuilder whose metabolism is so great that requires a plan just suited for exclusive muscle gain; the so- called hardgainer. A person who practices a sport, such as football, that may require a certain weight. A bodybuilder who simply wants to go up a weight class (if he or she competes) or who simply wants to go on an exclusive muscle gain phase (like most bodybuilders do during Winter). The Right Way to Bulk Up. Like everything, there is a right way and a wrong way to do things. I see many people who in an attempt to gain weight just start eating everything in sight, and thus, either overtax their digestive systems, thus not being able to eat several times a day, and/or simply start gaining too much body fat, as the case is for those without a hardgainer metabolism. In order to gain quality weight, the nutrients taken in have to be of a high- quality nature. While some hardgainers have such a fast metabolism that they could benefit from also adding cheat meals to their nutrition plan, the best way to gain weight is through a planned and controlled increase in macronutrient intake. By ensuring that the quality of the nutrients is high (such as low glycemic index carbohydrates, low- fat proteins and high- quality fats) muscle weight gain is optimized and fat weight is minimized. Bulking Diet Plan Reddit Videos DepictingHow to Buy Steroids Online? Performance enhancing drugs refer to substances that are taken to perform better athletically. The use of performance enhancement. Bulking Diet Plan Reddit Videos TopHowever, in order for a bulk up phase to be effective, it needs to be executed properly. Otherwise, you end up gaining way too much body fat, which at the end of the day, whether you just want to look good for the beach over the summer or participate at a bodybuilding competition, you will need to lose anyways. In this bulk up/weight gain guide, I'll teach you the bulking up rules to gaining some solid muscle weight while minimizing fat gains. When To Bulk Up. First of all, bulking up is not about eating everything in sight and trying to lift as heavy as possible hoping that all of the increased weight gain will come in the form of muscle. This old school strategy will only lead to excessive fat gain. The best time, in my opinion, to bulk up is after you have been dieting for a long period of time. At this time your body will act like a sponge and absorb all of the nutrients that you give it at peak efficiency in response to the fact that it has not been getting such an influx of nutrients for a while. If you are above 1. Your bulk up plan will work even better, however, if you get down to where you can easily see your full abdominal wall (which is around 6- 7% body fat for most people) as when you increase calories in this state, your body will be more primed to gain most of the weight in the form of muscle mass in response to the low calorie period that came before it. Bulking Up Basics. Having said that know that while most of the weight that you will gain will be in the form of muscle, some of it will be in the form of fat no matter how good your diet is. The reason for that is the fact that on a state of caloric surplus (when you feed your body more calories than what is burned) some of those calories are stored as body fat. ISteroids.com is the biggest news and information website about Anabolic Steroids. Over 125,000 members are participating in daily bodybuilding discussion on our forums. A Bulking Up Workout Plan For Skinny Guys To Gain Lean Muscle Without Ruining A Defined Physique. Looking for legal steroids in GNC, Vitamin Shoppe, Walmart, and other stores? We did some research, check out what we found out. Takes an inside look at the low-carb ketogenic diet, and it's 3 variations: standard, cyclical and targeted keto dieting. Guide includes sample eating plans and recipes. However, by bulking up on good foods, by training hard and by starting from a low percentage of body fat, you will minimize the fat gain and maximize the muscle mass gain. Bulking Up Diet Basics. Now that you know what to expect from a bulk up cycle, let’s cover how to design a bulk up diet: Bulking Up Basic #1. Increase your protein intake to 1. Therefore, if you weigh 2. I have noticed that if I eat more than 4. I feel lethargic and have issues digesting the food. Therefore, divide 3. In this example, the 2. Protein sources should come from lean low- fat sources like chicken, turkey, 9. Bulking Up Basic #2. Increase your carbohydrate intake to between 1. In order to gain muscle, a carbohydrate increase will be required to keep your energy levels high, and thus fuel your workouts, and in order to help shuttle the amino acids from your proteins into the muscle tissue (since carbohydrates increase insulin levels and insulin is necessary for the transport of the aminos into the muscle). The key thing to ensure that muscle mass is maximized as opposed to fat gain when consuming carbohydrates is to ensure that your intake of them is mostly from low glycemic index ones (slow digesting/released carbs) like brown rice, oatmeal, pasta and sweet potatoes. Limit the higher glycemic complex carbs (like cream of rice) and simple carbs (like bananas) for after the workout when the body needs fast released carbs and proteins in order to quick start the recovery and rebuilding process and also to help refuel the energy stores (glycogen levels in the muscle and liver) that have been drained. Also, ensure that you eat half of your carbohydrates split between the times that the body is most receptive to them, which is the morning time (first meal) and post workout time. For example, our hypothetical 2. The morning meal carbs will be complex low glycemic carbs while the post workout meal will be half simple and half complex). The remainder 1. 50 grams will be split in the remainder meals. I always advise to refrain from eating complex carbs after 6: 3. Finally, make sure that you have around 1. Bulking Up Basic #3. Increase your intake of good fats. Some fats are necessary to ensure good hormonal production and thus muscle growth. Eliminate all fats and see your testosterone levels take a dive. The body needs fats like the Omega Essential Fatty Acids in order to ensure proper hormonal production and brain function. These oils are essential because the body cannot manufacture them and they help with many things like enhanced recovery due to reduced inflammation, enhanced nutrient partitioning due to their ability to neutralize enzymes necessary for fat storage (so this means more calories go toward muscle production and less to fat) and even help with enhancing your mood! In order to get your good fats keep the essential fats at 3 tablespoons per day for guys and 1. I split my fats between my two low carbohydrate meals, which are meal 7 and 8. The reason I like to do this is because they eliminate my cravings for sweets at night that come as a result of the reduced carbohydrate intake at this time. Also, if I eat the fats earlier in the day with my carbohydrates, they completely kill my appetite and make it hard for me to consume the amount of carbohydrates that I need to eat. Sample Weight Gain/Bulking Up Diet Plan. Supplements When Bulking Up. Cover the basics of nutritive supplements with a multiple vitamin and mineral formula. Get essential fatty acids in your diet from fish oils, flaxseed oil or extra virgin olive oil. For convenience purposes, a good weight gainer or protein powder are a great way to add valuable calories and nutrients to your diet. Other popular supplements for bulking up are creatine and glutamine. Bulk Up Training. Depending on your schedule and your level of experience training will take from 3 days a week to 6. Each workout session should be limited to no more than 6. More time in the gym and your testosterone levels will suffer. Click on the links below to access a suitable bulk up training routine that is in accordance to your training experience. Bulk Up Routines. Beginner’s Bodybuilding Workout (3 Days a week) – Excellent for those people with no bodybuilding training experience. Intermediate Bodybuilding Workout (3- 4 Days a week as desired) – Excellent for those with 1. Advanced Bodybuilding Workout Using Periodization (3- 6 days a week) – This is for the trainee with at least 2. The periodization, or manipulation of sets, rest and repetition parameters will ensure the fastest gains in muscle mass. Advanced Bodybuilding Workout Using The 1. Sets of 1. 0 Reps Training Method (3- 6 days a week) – This is for the trainee with at least 2. The 1. 0 sets of 1. Many people have claimed to its invention, but regardless of who came up with it, it has been used with great success by awesome bodybuilders from the past such as Vince Gironda, as well as Dave Draper and Arnold Schwarzenegger. Today, many athletes on the know still use this method and even elite strength coaches, such as Charles Poliquin, are great advocates of it and use it on their Olympic athletes when they are in need of increasing their lean mass quickly. I’ve used this method myself without fail since early on my bodybuilding career. It never ceases to yield great results. Advanced Bodybuilding Workout Using The 5 Sets of 5 Reps Training Method (3- 6 days a week) – This is for the trainee with at least 2. This method has also been used in bodybuilding circles for years for the purposes of breaking through plateaus and accumulating new lean muscle mass. The inventor of this method, according to what I have read from various sources, was no other than former Mr. Universe Reg Park who was Arnold Schwarzenegger's bodybuilding idol and inspiration. Reg used this method quite successfully back in the fifties and sixties. This routine is best used after a high volume training phase, such as the one provided by the 1. Advanced Bodybuilding Workout for the Busy Bodybuilder (3- 6 days a week) – This is a non- periodized workout that makes the most out of the time that you have to train. You can incorporate periodization by changing the repetition ranges periodically as shown on the Advanced Bodybuilding Workout above. You can also change your exercise selections as well. Hardgainers' Bodybuilding Training Routine - This bodybuilding training routine is designed with the hardgainer's unique metabolism in mind. It is based on a four day per week routine that combines both higher repetition and lower repetition work in order to stimulate muscle while maximizing recovery.
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