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Bulking for more muscle mass: 9 practical tips...!

Bulking and cutting are methods for building muscle mass on the one hand and reducing fat percentage on the other. By bulking, muscle mass builds up faster. During this process, you often also gain a little extra fat. On the other hand, cutting means you lower your fat percentage with the aim of minimizing muscle breakdown. Below you can read 9 tips that can help you bulk successfully.

What is bulking?

Bulking actually means nothing more than building muscle mass by training hard and intensively on the one hand and consuming more calories than your body burns on the other. Your body uses an 'x' number of calories to maintain your current weight. The surplus of calories is used for building muscle mass with in most cases also a little fat.

The art of successful bulking is to build as much muscle mass as possible in a certain period of time with a minimum of fat. You do this by eating just a little more than your body uses, 500 calories above your energy requirement is a good guideline.

Bulking for more muscle mass


Bulking tips

  1. Choose your goal: bulk or cut

If you're trying to build muscle, you won't usually lose fat unless your body has a high body fat percentage or you're just starting out with strength training. Do you have a low-fat percentage and is your main goal to gain muscle? First focus on bulking by eating more calories than your body uses, later you can lower your fat percentage.

  1. Track your results

You want to gain weight gradually and preferably in muscle tissue and not in fat. This should be done with about 200-400 grams per week. If you don't keep track of this, you won't know when you will or won't gain weight or if you will gain too much or too quickly, which can cause you to gain unnecessary fat.

  1. Eat enough calories to grow, but be controlled

To grow more muscle tissue you have to eat more calories than your body burns and this could lead to a higher fat percentage. Some people will therefore eat too few calories or do too much cardio, which keeps them slim, but then also not much muscle tissue is added.

Other people will eat anything that is loose and stuck, but because of this, they create a lot of fat and little muscle tissue. So eat enough calories to gain weight, but not too many so that you store a lot of fat unnecessarily.

  1. When you get stronger, you get bigger

If you notice that you are getting stronger, you know that you are gaining more muscle. This is one of the best indicators. It is possible that you will get stronger without getting bigger, but in general, as your muscle strength increases, you will also notice that your muscles are 'growing'. If you're bulking but aren't getting stronger or even find yourself losing strength, you need to adjust your strategy.

  1. Get plenty of rest

You mainly grow outside the gym. Strength training stimulates muscle growth, but if you don't get enough rest in between to recover, your results will suffer. We recommend doing a maximum of 4 to 5 strength training sessions per week. If you train more often, this can result in overtraining. A nice split schedule for 4 days a week is for example:

  • Monday: Chest / Triceps / Abs
  • Tuesday: back/biceps
  • Wednesday: rest
  • Thursday: Legs / Shoulders / Abdomen
  • Friday: chest / back / arms
  1. Eat 1.5 to 2 grams of protein per kilogram of body weight every day

Proteins are building blocks for your muscles and if you want to bulk up you need more than enough. Therefore, make sure that you get 1.5 to 2 grams of protein per kilogram of body weight per day. If you find it difficult to get enough protein, you can consider using protein shakes to get your daily protein.

  1. Don't forget your carbohydrates and fats

Although you make sure that you eat enough protein-rich foods, you should certainly not forget to eat enough healthy fats and carbohydrates. Both fat and carbohydrates are essential for your body to function properly and contain the calories your body so desperately needs, so make sure you don't forget about these nutrients.

  1. Good nutrition after a workout is crucial

All your meals are important, but pay the most attention to a large meal after your workout. A combination of proteins with fast carbohydrates is ideal, for example, a large plate of chicken and rice after your workout. You can also take a shake consisting of protein powder and dextrose (= fast sugars ) immediately after your workout and have your big meal a little later when you get home.

  1. Stick to a good daily bulking program

Don't get lost in unnecessary details, but follow the above tips for the best results. Keep the total picture in mind. It is mainly about perseverance and it is also important that you continue to train consistently and that your diet plan is properly geared to this.

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