How Do I Start Bulking? Starting Quickly and Effectively
As an affiliate, we may earn from qualifying purchases. We get commissions for purchases made through links on this website. You can read more on our Affiliate Disclaimer here.
When you are at the weight level you want to be or you’re just underweight and thin, you will reach a point where you want to start bulking up. Doing this is part of how you get the perfect body, looking the best you can look when you either enter a bodybuilding competition or just going out to a party, knowing how to bulk up is important.
To start bulking up you need increase strength training, consume more calories, and add extra protein into your diet. This mixture will help your body to increase muscle mass while building up strength with hard workouts. Many will need protein shakes and powders to increase protein intake.
When you are bulking up there will certain steps that you have to follow, sometimes you will not be eating enough or getting enough of a certain vitamin or protein.
This not only halts your progress to bulking up but can damage your muscles when you are training properly. Knowing what steps you need to take and how to properly prepare for a full long terms session of bulking up will make all the difference.
Getting started quickly and bulking up properly is only a few steps away, here how to do it!
What are the Preparations Needed For Bulking?
Many people that are bulking up for the first time without a trainer or friend that has already undergone the process mistakenly think it is simply increasing the intensity of their routines.
However, this can not be further from the truth, unlike CrossFit or simply getting fit, bulking up means that you are trying to rapidly gain muscle size throughout your body.
Knowing how to be prepared long before you start bulking up and getting your body nutrition perfect will mean that you can always bulk up faster.
Eating More Calories
One of the key components of bulking up is to consume enough calories to allow your muscles to grow with absolute ease.
When you start doing the increased exercises required to bulk up you will find that you become hungry a lot more often as well.
Normally you would be advised to ignore this, however, with bulking you will need to eat enough food to satisfy these cravings.
Normal exercise will have you run through a course of things to train every day to get the muscles that you want.
It will also be balanced and perfect to keep you healthy throughout your day, however, when you are bulking up you will have to radically increase your training.
Mostly focusing on strength and intense muscle training.
Ramp Up Protein Intake
This is usually the reason you will see most of the fittest people on earth constantly drinking some kind of shake.
Protein is what builds muscles, almost literally and it is how you will ensure that your body gets the necessary vitamins that you need to grow healthy and strong muscles.
Eating More Meals
While you should be increasing the amount of food that you are eating; you will only be able to eat a certain amount at any one sitting.
To get the right amount of food you will have to split your food into several meals a day, it is recommended that you eat between 5 to 7 meals a day when you are bulking up.
Getting Quality Sleep
Many people that regularly exercise will be able to easily stay up until the late morning hours without being too adversely affected.
It should be noted that when you are bulking up you are putting your body through a lot of stress.
Getting enough sleep will allow it to repair the torn muscle fibers, letting you easily grow the muscles you need without feeling overtired or causing extra stress.
Who are the people that will bulk up?
Many people in many types of jobs and careers will want to bulk up, either for looks or to win a competition. However, as it goes for body shapes many people will want to bulk up to look better or have their bodies better defined.
The two types are usually broken into two people, those who are thin and need some muscles or those who are already muscled and need larger muscles.
Thinner people will want to bulk up to gain a lot more definition to their bodies, which is usually when they start bulking up. Focusing on gaining as much muscle as possible to increase their overall size without having to gain fat.
Thinner people will almost always bulk up a lot faster owing to their bodies having the most space to grow, without having other things to overcome first.
Already-fit people will face the biggest challenge in bulking up, whether they are doing it for the first time or doing it for the hundredth time.
This is because their muscles are already defined and ready, which means there may not be a lot of growth for their muscles.
In these cases most people will focus on some of their smaller muscles, allowing them to grow to the size easily and comfortably they want to be.
How long will it take to bulk up?
This is one of the trickiest questions when people are first bulking up, this is because it relies entirely on how big you already are. If you are thin and not yet entirely trained then you will quickly bulk up, sometimes seeing results of the training within weeks.
However, if you are already fit or slightly overweight it can take more than a month to start seeing and feeling the first results of your bulking up.
This is because your muscles will already be defined and used to regular exercise, heavy strength training will mean that targeted points of your body will grow larger.
Bulking up can take anywhere from a few weeks to more than a month, with the point of bulking up to increase the overall size of all the muscles in your body.
What types of training will you need to bulk up?
Unlike almost every other type of training, there is no way to bulk up without going into extreme levels of exercise you need to lift big and lift heavy and maximize output.
This is because your muscles need to be taken into the extreme of what they can do, constantly being torn and healing into something larger.
This is why your normal training routine will not be enough and you will have to do just some of the following.
- Squats: Squats are quick and simple ways to do full-body workouts, training almost every single muscle that you have all at once.
- Deadlifts: The best way to increase the size of your torso muscles, deadlifting will rapidly increase the muscles of your back, neck, arms, stomach, and even your pecks.
- Overhead Presses: This is a simple, low weight training that is very similar to a squat, with a deadlift bar with some weights lifted above your head.
- Bench Presses: There is nothing that increases your arm and bicep muscles like doing bench presses when you are bulking up you will usually try to do as many as possible at the end of what you can lift.
- Push-ups: One of the most common exercises is also one of the best ways to improve your bulking experience. Push-ups will easily train almost every single muscle in your body.
- Pull-ups: Pull-ups are perfect ways to train your arms, back, pecks, and forearms. Using your body weight to increase the overall weight and size of your body, which in turn increases the overall weight you can use to train further.
- No Cardio: While almost every other type of training regime will require you to do some kind of cardio when you are bulking up you want to do no cardio at all. This is to ensure all your strength and energy is going towards increasing your total muscle mass.
Final Thoughts on How Do I Start Bulking
There are many reasons that you may be bulking up, but to start and complete your journey will always start the same. You will need the same amounts of food and to focus on the right muscles, but your growth will be amazing once you know what to do, just be sure you’re always eating properly!
Tired of No Gym Equipment? Get started with Rogue Fitness Today!
My wife and I found Rogue Fitness for home workout setups and have been amazed at the quality and overall craftsmanship. With the current stay-at-home issues over the virus having a personal gym has become much more of my focus.
Purchasing the Rogue Fitness gear has allowed me and my wife to work out on a timetable that fits us. Also, this allows me to skip the gym as I always feel like people are staring and I am self-conscious of how I look still.
I can’t recommend them highly enough, they aren’t the most inexpensive but compared to a monthly charge for a gym membership you do start to become profitable over time by saving the monthly expense.