What Is Bulking in Bodybuilding?
If you are new to bodybuilding, you might be wondering what on earth people mean when they talk about bulking. A lot of newbies are asking in bodybuilding forums “What is bulking?”, and it is perhaps one of the most popular question ever asked. Bulking simply refers to the muscle growth phase in bodybuilding where the main aim is to gain muscle mass while minimizing fat. In this article, we discuss the various types of bulking and the methods used to bulk up successfully and safely.
Why Is Bulking Desired by Many?
Getting ripped is a dream of many because of the following reasons:
Improves Your Self Esteem
Having a positive self-image is the first step to a happy and fulfilling life. It is no secret that having a huge, muscular body improves your self-worth enabling you to excel both in your workplace and in your personal relationships. Girls naturally like men with muscular bodies because they feel secure around them! Getting ripped also enables you to confidently boast your body at the beach.
Makes You Stronger
People with gigantic, muscle-bound bodies are stronger than skinny ones. Bulking up is a great way to remain strong to enable you accomplish energy guzzling activities such as sports or hikes.
Keeps Your Weight in Check
People who are well built have higher resting metabolic rate because muscles tend to consume a lot of calories. Thus, having massive muscles will reduce your chances of accumulating fat and becoming obese.
Keeps Illnesses at Bay
Getting jacked will also prevent illnesses such arthritis and heart attack. For instance, bulking foods and supplements greatly strengthen the connective tissues such as tendons. Also, exercising and eating low fat proteins will avert cholesterol accumulation in your body.
What Are the Bulking Types?
Below are the two main bulking types:
In clean bulking, you try to pack on as much muscle as possible while minimizing fat gain to zero. To succeed in this, you need to stay away from fatty junk foods.
In dirty bulking, you try to grow as much muscle as possible without watching the amount of fat you are consuming. You consume all types of food with the hope that the cutting phase will take care of the fat that you’ll accumulate in the process.
3 Steps to Successful Bulking
Bulking up successfully is a consequence of hard work and determination. Below are the three things you need to do to grow muscle:
Exercises are part and parcel of the bulking process. The following 3 exercises are highly recommended for newbies:
Having skinny legs and a wider upper body will render your physique out of proportion. It is ideal to put on muscle on your lower body too to balance your physique and make your overall body look awesome. The pistol squats are the best exercises that will enable your legs grow massively if done correctly. Though difficult at first, constant practice will enable you to perfect it in no time. For more information on how to do leg exercises using the pistol squats technique, click here.
Standard Pull Ups
Pull ups are the most convenient form of exercise because you only need a pull up bar, and you can perform it anywhere. Also, if you don’t have the money to buy the bars, you can pick random metallic bars from the junk yard or garage and they’ll still do the job!
What are the benefits of pull ups?
While pistol squats are used to exercise the lower body, standard pull ups are used for training the upper body. Your chest, forearms, triceps, biceps, abs and shoulders will be worked out to give you an amazing physique.
Behind the Neck Pullups
These type of pull ups will help broaden your shoulders. Widening your shoulders while also bulking your lower body will guarantee you a proportionate and more appealing body. So, don’t ignore your shoulders.
There are many other exercises that we could list here but we chose to discuss the most important ones. These three are great for working out the common areas that need attention. If you do them at least twice a week, combining it with a good diet and supplements, you will have an awesome physique in no time.
A great bulking diet is essential for you to achieve you muscle building goals. Here are the 8 best bulking foods that we recommend to beginners and hard gainers:
Eggs contain high doses of vitamins and essentials amino acids that are important for improving your overall health whilst repairing your muscles. What is more, no other protein food can compete with eggs when it comes to quality. Eggs contain the best quality proteins known to man.
Protein is all you need to bulk up and red lean meat is ideal. Make sure it’s totally lean to avoid cholesterol and saturated fats that can ruin your health.
Eating Salmon at least 3 times a week will provide you with enough omega-3 fatty acids which are necessary for muscle growth and repair. Salmon is also a good source of quality proteins.
Oats are a great source of steady energy to enable you work out harder. Being complex carbohydrates, digestion of oats is quite slow. Thus, they will release energy in bits throughout the day do enable you to exercise more vigorously.
Nuts contain a lot of calories and unsaturated fats that are vital for bulking. Besides, nuts are good sources of mineral salts that are essential for maintaining your physical and mental well being.
Sweet Potatoes are good sources of energy giving carbs. Sweet potatoes are also known to be more special than regular potatoes in that they contain vitamins such as A and B-6 that help maintain your eye and mental health respectively.
Dried fruit is more ideal as a pre-workout supplement than fresh fruit because it is packed with energy giving sugars. Thus, apart from vitamins and fibre, dried fruit also gives you the much-needed energy for your exercises.
Coconut is a great source of healthy fats necessary for massive muscle growth. You can add coconut oil to salad or food.
Training your muscles to maximum fatigue and eating correctly promotes muscle growth, but keep in mind that results are also dependent on many factors including genetics. People with ‘good genes’ tend to put on loads of muscle even without ever stepping into the gym. However, 95% of people are hard gainers who need to exercise regularly, eat and supplement for them to see any meaningful progress in muscle building. Below are some of the supplements that are known to foster muscle growth while shredding fat to the minimum.
8 Weeks of D-Bal
D-Bal enhances your muscle’s ability to synthesize proteins which are then used to build and repair your muscles. Using D-Bal for at least eight weeks will give you the best results. Read more.
8 Weeks of Decaduro
Decaduro also increases your muscle’s ability to construct proteins. It also increases the number of red blood cells in your blood to ensure that enough oxygen is transported to you muscles to help with recovery. Another important job done by Decaduro is promoting collagen synthesis to help strengthen connective tissues and reduce joint pains. For more information on Decaduro, click here.
8 Weeks of Trenorol
Just like Decaduro, Trenorol also accelerates protein synthesis to promote muscle growth in addition to multiplying your red blood cells for efficient oxygen delivery to your muscle cells. Click here for more information on Trenorol.
8 Weeks of Testo-Max
Testo-Max increases your testosterone naturally. Testosterone is responsible for muscle growth and sexual potency. It also increases your bone density to make you stronger. Click here to read more about Testo-Max.
The above supplements are combined to form the ultimate bulking stack. One great thing about these supplements is that they are legal and free from any side effects. Our advice is that you buy two stacks to effectively cover the aforementioned 8-week cycles. Adding 2 stacks to the cart will also earn you an extra free stack through the Buy 2 Get 1 free policy. Click on the banner below to order supplements and experience crazy muscle gains.
Now that you know what bulking is-its merits and the steps to a successful bulk up, the ball is in your court. Our supplements, diet and workout suggestions will help you build a great, well ripped body in a few months. We do acknowledge the fact that people are different and bodies will react to exercises, diet and supplements in different ways. But once you’ve noted your progress, you will be able to make changes that suit your body type.