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Bulking Up: How To Properly Build Muscles

Have you been wondering what some of the most ripped huge guys do to achieve success from their workouts? Well, in all honesty, bulking up is never an easy task. For starters, the phrase “no pain no gain” is true to the letter. This is because, in addition to working out really hard in the gym for the gains, you also need to keenly observe your diet and maintain a discipline of the highest order. Most importantly, building muscle requires you to feed your body with clean nutrients and calories that will help tone and grow the muscles instead of accumulating fat deposits. 

Here are a few helpful pointers on how to properly build muscle when trying to bulk up.

1. Know the Importance of Protein

As far as bodybuilding is concerned, the importance of diet can never be overemphasized. You might already know this, but protein is by far the most important nutrient when it comes to building muscle. This is because it is required for muscle growth and repair. When you work out in the gym, your muscles undergo various tears. These tears are repaired and filled up by amino acids which are obtained by the body from the breakdown of the protein you take. For this reason, you’ll need lots of protein but only enough for your body based on how much you hit the gym. A good rule of thumb is to take at least 0.7 grams of protein per pound of your body weight if you exercise your guts out regularly. 

This is unlike the requirements of an average guy who doesn’t work out as much, who may need only 0.3g/lb of body weight. While shakes and bars provide a significant amount of protein, it’s important to source your amino acids from high-protein foods such as eggs, chicken breast, nuts, and meat. You can also acquire a significant amount from supplements, which brings us to the next important point.

2. Know Thy Supplements: Steroids

If you want to bulk up really fast, supplements can be your best bet. But, not all bodybuilding supplements out there are the same. Steroids, for instance, are among the most popular supplements for bodybuilding. However, you will want to ensure you stick to legal steroids as opposed to illegal or anabolic steroids, which are associated with certain negative side effects on the body.

Legal steroids are basically bodybuilding supplements designed to boost stamina, improve workout performance, and enhance muscle growth. If you’re a fitness enthusiast who wants to grow muscle without breaking the law or risking the health effects of anabolic steroids, the best legal steroids are the kind of supplements you should be looking for. Formulated from potent natural ingredients, these supplements help you grow muscle in your bulking cycle and lose fat in your cutting cycles. They significantly reduce the time it would take you to build muscle when on an ordinary diet alone. With Creatine, Matrix metalloproteinase (MMP), and Dimethylamylamine (DMAA) being the most common legal steroids out there, some common bulking and cutting stacks you’ll find on the market include:

  • Anvarol
  • Clenbutrol
  • D-Bal
  • Testo-Max
  • Winsol
  • Anadrole
  • Trenorol

3. Carbs Are Also Your Friend

When trying to build lean muscle, most people tend to sideline carbohydrates from the diets. Well, it’s a helpful move when trying to lose fat weight but since you’re trying to build muscle mass, you’ll need all the energy you can get for your gym sessions. If you guessed right, taking a simple carbohydrate at least two hours before your workout can help provide your body with the energy you need to push through the day’s session. It also helps with muscle repair according to experts.

4. Train for Muscle Mass

If your main focus is bulking up, your workouts should be tailored for building muscle mass. For this reason, you’ll want to increase the weight you lift and minimize the number of reps and sets you do for each lifting technique. Also, workouts that target several muscle groups if not the whole body tend to bear better results.

5. Keep Track of Your Calories

The main goal of working out is to burn more calories than you take it through your diet. However, you’ll also need to take in more calories than you ordinarily do for you to gain lean muscle mass. You may need to eat at least 2300-3600 calories extra every week for you to gain as little as 1lb of muscle. As William McArdle puts it, it’s mostly about maintaining energy equilibrium, meaning that you may need to take even more calories each day depending on your workout intensity levels and your energy requirements.

As you can see, building muscle the healthy way requires more than just hitting the gym. You need to be disciplined, calculate your energy requirements, and eat right for you to see the results. On top of the above tips, it’s best to always start your day with a heavy, well-balanced breakfast, spread your meals well, eat protein with each meal, stick to whole foods, consume healthy fats, and take plenty of water each day.

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Owner of Personal Trainer, Father and fitness copy writer. Working hard making the world fitter and healthier!

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