If you want to bulk up, especially if you are skinny, it will take some work and you have to understand a few things. First, to build muscle you will have to eat enough food, lift progressively heavier weights, and get plenty of rest. Here are a few tips that I think will help you.
1. Eat Plenty of Food
This simply means eating more. Many people feel like they are eating enough but are not. You need to be eating in a surplus and getting plenty of protein, fat, and carbs. Since you are working out regularly you will be using up calories quickly, which is why you need to consume more. The bigger and stronger you are, the more weight you can lift and the more your muscles will work hard to grow. You can figure out how many calories you need by using an online calculator or simply multiplying your bodyweight by 16 or 17. Also try to eat as much protein as you possibly can since that will help your muscles to grow.
2. Lift Heavy Weights
If you are trying to bulk up, then you need to focus on lifting weights instead of doing cardio. That means you need to step off the treadmill and step over to the weight bench. This doesn’t necessarily mean spending a long time in the gym each week, though. In fact, you shouldn’t spend more than an hour in the gym each day, and you really only need to work out 3 or 4 times each week. The key is to do compound exercises that utilize multiple different muscles at the same time. Some examples of compound exercises are bench press, squat, deadlift, bent over rows, push ups, and pull ups.
Make sure to use proper form and avoid changing exercises all the time. Instead, pick a few compound exercises and do those each workout.
Stick with 3 sets of 5-8 reps and you will get bigger and stronger over time. The secret is to use progressive overload. That simply means adding weight regularly, such as every other workout or once a week. If you keep lifting the same weight every time then it will get easier but you won’t grow. Adding weight keeps it challenging and makes your muscles have to keep working hard. This will help them grow. So add weight now and then and try to keep doing the same number of sets and reps. You will not only get stronger, your muscles will grow.
3. Get Some Rest
In order to get bigger muscles, you have to rest your muscles. Try to get at least 8 hours of sleep each night. You also need to have days off from the gym. If you work out too much your muscles will get sore and tired and you won’t be able to add weight next time. Remember to only work out like 3 or 4 times each week and rest the other days. More rest means more testosterone which will in turn help your muscles to grow.
A Few More Muscle Building Tips
a. Work out consistently. Make sure you lift weights every week and do mostly the same exercises. Switching things up and taking days off will slow your progress.
b. Eat regularly. Since you need to eat more each day, it may be easier to eat multiple small meals throughout the day instead of a few big meals. However, as long as you meet your daily calorie intake, the size of the meals doesn’t matter. Just make sure to eat enough through the day.
c.Focus on compound exercises. But if you have lagging body parts, a few isolation exercises at the end of the workout won’t hurt. Try 3 sets of 12 reps. For biceps do barbell curls, for triceps do skullcrushers, for chest do crossovers, for shoulders do overhead presses.
Comments
Post a Comment