While bulking may not be a word familiar to most people, it is quite common amongst bodybuilders. It refers to increased calorie consumption beyond what the body needs while practicing intense weight training. Some experts opine that bulking may be an unhealthy practice. Still, most bodybuilders consider it to be an excellent way to gain muscle mass safely and effectively. The mainstream proponents do indeed advise bulking with a significant caveat- use only safe methods. This article will introduce you to bulking and illuminate seven ways to practice it without causing harm to your health.
Let’s begin the article by talking a bit about bulking first.
Bulking Is Essentially A Bodybuilding Phase
Bodybuilders follow the practice for both recreational as well as competitively. In bodybuilding, muscle size and its impressive definition count the most. Some bodybuilders pursue it as a hobby to make themselves feel good about their bodies and impress others. However, plenty of bodybuilders pursue it as a professional sportsman or as members of the entertainment business. The whole bodybuilding process can be divided into three major phases, which are as follows:’
Professional bodybuilders who participate in bodybuilding competitions have an additional fourth phase. That is the necessary preparations for bodybuilding contests.
Bulking is the first phase of the entire bodybuilding process. Practitioners try to add muscle bulk to their bodies. During this phase, bodybuilders deliberately consume calories over their body needs. The phase lasts for approximately four to six months. The excess calorie that the bodybuilders’ intake is meant to fuel muscle growth and boost your strength when you do weight training.
Seven Effective Methods
Now, let’s discuss seven safe and effective methods you can try out to achieve your bulking goals:
1. Use Safe And Effective Supplements
It is a common practice amongst bodybuilders to use supplements. As experts from Wilsonsupplements.com point out, accessories serve to perform several functions that benefit bodybuilders. These include:
- Better health
- Better functioning of the immune system
- Better exercise performance
However, it is essential to note that only a few will contribute to your bulking endeavor. At the same time, there are numerous health supplement options. Often supplements lack inadequate balance and are sided heavily on carbs, which you want to avoid. Experts advise discretion while using supplements and avoid making it a part of your regular dietary routine.
2. Eat More Than What You Feel Like Or Require
People looking to add muscle bulk need greater calorie intake, which means that you need to eat significantly more. If your diet doesn’t ensure additional calories that the body doesn’t burn, your muscles won’t grow. You should, however, remember that you need the proper calories and not just any calories.
Unprocessed and nutritious foods are rich sources of such calories. Diets comprised of these kinds of foods are typically rich in:
- Carbohydrates or carbs
- Unsaturated fats healthy for the body
3. Essential nutrients
Foods rich in such materials will encourage the growth of muscles and give you the energy you need for your bodybuilding activities. As we mentioned, not all calories are equal, and you should avoid intaking calories derived from the following types of food items:
- Processed food
- Food with too much sugar
- Fatty foods
4. Consume Greater Quantities Of Protein
Amino acids are essential constituents of protein. Bodybuilders must necessarily intake an adequate amount of amino acids for the tremendous role in muscle formation and repair. Accordingly, you need to ensure that all of your snacks and meals are rich in high-quality protein to speed up the muscle growth process. While choosing protein-rich diets, mostly lean proteins, you can sider the following food items:
- Lean meat
- Dairy items low on fat
- Legumes etc.
Healthy snacks rich in protein content suitable for bodybuilders are as follows:
- Nuts and seeds
- Hummus food consisting of wholegrain crackers.
- Protein balls and bars
5. Try Taking Protein Powders To Increase Protein Consumption
Bodybuilders are free to choose from a wide variety of protein powders available in the market. However, not all types of such powders are well suited for all people. Many people experience difficulties in the proper digestion of protein powders and suffer from gas and bloating when they consume the same. For such people, protein powders based on brown rice are a better, more suitable alternative. One word of caution, though, while you do indeed want to consume calories, putting on fat is something you want to avoid. So, don’t go overboard!
Make Sure Your Meals Consist Of Complex Carbs
Having healthy amounts of carbs in your meal is essential as they provide you with energy. Carbs have a role to play in muscle growth stimulation as well, and it is crucial to intake the right type of carb. The following foods are rich in complex carbs and are highly suitable for the bulking phase of a bodybuilder:
- Brown rice
- Whole grains
- Whole oats
- Wholemeal pasta
- Root vegetables like sweet potatoes
- Grainy loaves of bread
These foods supply you with carbs that serve to provide you with sustained energy.
6. Eat Small Meals Five To Six Times Everyday
When you have smaller meals but increase their frequency to five or six meals, it translates to a regular supply of amino acids to fuel muscle formation and repair. Experts advise bodybuilders to consume carb-rich protein shakes half an hour or an hour after a weight training session. They serve to stimulate the development of muscles as the anabolic hormones get produced more. Another option open to you is to consume fruit smoothies consisting of a healthy amount of protein.
7. Practice Heavy, Total-Body Lifts More
During the bulking phase, typically, you would want to add five pounds of muscle mass monthly. Compound, heavy lifts will help you achieve the goal. Try out the following exercises:
- Back squats
- Military presses
- Bench presses
When you practice these particular exercises, the overall strength of your body spikes up sharply. Additionally, body testosterone increases, too, which helps muscles to grow.
At the end of the article, it is necessary to stress that bulking is not at all about eating as much as you possibly can. At the same time, you do indeed need excess calories in this bodybuilding phase. The methods mentioned in this article will help you achieve your bulking goals safely and effectively. You do indeed need to increase the number of food calories by ten to twenty percent. But it is essential to avoid too much calorie intake and processed food low on nutrients.