The assumption that you can acquire muscle “quick” naturally can be deceptive to people who think they can create 10 pounds of muscle in one month, despite the fact that there are many things you can do to enhance muscle growth during a bulk.
The harsh reality is that muscle grows at a far slower rate than fat can be gained; thus, you need to be sure to check your nutrition and exercise on a weekly basis if you want to optimise muscle growth and limit fat acquisition during a bulk.
There is a maximum rate at which muscle may expand, and achieving an optimal bulk requires time and dedication (the opposite of fast). However, you may enhance muscle-building during a bulk by doing things like consuming more calories than you burn, boosting protein/carb consumption, exercising with increased volume, and keeping track of your pace of weight gain.
These are the topics that will be covered in this article:
- Gaining muscle and weight at a healthy rate during a bulk
- If gaining weight quickly has any hazards, what are they?
- Here are ten tried-and-true methods for maximising muscle gain during bulking.
Gaining weight quickly during a bulking cycle is possible, but is it possible to gain weight too quickly?
Gaining weight too quickly during a bulk might cause you to put on more fat than is typically seen during a bulk.
After a certain point, the body will start storing any more calories as fat rather than using them to develop muscle (at the maximum pace it can).
As a result, you may have a harder time trimming down, and your time spent bulking may be cut short (maximizing muscle growth takes time).
When bulking, how quickly should you add pounds?
Weight gain rates of half a pound to one pound per week are reasonable targets for beginners and thinner people who have trouble acquiring weight.
People who are naturally heavier may be able to acquire more weight quickly, perhaps even two or three pounds each week.
By keeping tabs on your weight increase each week, you can ensure that you are consuming enough calories to be within the recommended limits, while also keeping an eye on your weight gain pace to avoid gaining too much weight too quickly.
Gaining too much weight too quickly will prevent lean muscle from forming and instead cause you to pack on extra fat throughout your bulk.
Ten Strategies to Speed Up Muscle Growth During a Bulk
In order to maximise muscle gain when bulking, please consider the following ten (10) suggestions.
Bulk up from a low body fat percentage.
Beginning with a low body fat percentage is the best way to build up.
To get the most out of your bulk, you should begin in a lean state, with a body fat percentage of 10% or less for men and 16% or less for women.
It’s important to note that these BMI ranges are only suggestions; the thinner you are at the outset of a bulk, the more eager your body will be to start utilising the total calories to fuel intense exercise, recuperation, and muscle building (and boost glycogen reserves in muscular tissue).
If you’re already at a lower body fat percentage to begin with, adding extra calories might accelerate the rate at which fat is deposited throughout your body.
When the percentage of fat in your body becomes too high in comparison to the amount of muscle you’ve gained, you know it’s time to stop bulking.
Second, gradually increase your calorie intake.
To grow muscle and weight during a bulk, you need to consume more calories than you expend (via your RMR plus your lifestyle choices and exercise).
This elementary mathematical theorem has been verified several times. There must be an excess of calories for weight growth to occur. A calorie deficit is required for weight loss.
One approach to achieve this is to eat anything you want; however, this might change the composition of the weight you acquire (and how fast you are gaining weight).
As we’ve already established, it’s important to consume at a rate that promotes lean muscle growth while preventing the accumulation of too much fat during the bulk.
Even though accumulating some fat is inevitable during a bulk, doing so to the point where muscle growth is stunted is not the goal, and may actually make your body more likely to prefer fat accumulation over muscle gain in the future.
The goal is not to binge on empty calories in the outset, but rather to gradually increase your caloric intake. This will help you to keep tabs on your weight increase and make sure that you’re optimising your muscle growth while minimising your fat gain.
Consume Adequate Protein
The likelihood of consuming an adequate amount of protein increases if caloric intake is high. However, in order to help in muscle repair and development, it is crucial to consume an adequate amount of protein. During a bulk, your protein intake should be between 0.8 and 1.0 grammes per pound of body weight.
Consuming less protein may hinder muscle development and repair. Since there is a limit to how much protein your body can absorb, eating more than that may or may not be essential.
Carbohydrates are your muscles’ main fuel source, so if you find yourself consuming excessive quantities of protein, I suggest switching to a lower-protein diet.
Put Carbohydrates First to Power Your Strenuous Workouts
Muscles and the brain function best when fueled by carbohydrates. While lipids and protein are also useful for fueling the brain, muscles, and body, carbs are the preferred source of energy for high-intensity weight exercise (the type of training that you will need to be doing to maximise muscle growth).
Begin by eating 2-3 grammes of carbohydrates per pound of bodyweight each day, and gradually increase this macronutrient as you increase your calorie consumption.Bread, pasta, rice, potatoes, grains, etc. should be prioritised while trying to gain weight via eating more.
Increase Your Practice
More frequent training of a muscle is a fantastic technique to improve training volume without overworking a muscle in a single workout.
Increasing a muscle’s training volume without overdoing it in a single session can be accomplished by exercising it more often (which can lead to excessive soreness, low stimulus work sets, and injury).
For example, if you want bigger legs, you might need to devote 16 to 20 total sets per week to hamstring training and 16 to 20 total sets per week to quadriceps workouts.
Performing only one leg workout per week would need 35–40 total sets, which is not only excessive but also typically results in completing a tonne of reps that are low stimulation, low load, and basically generate a lot of tiredness and stress to the body.
You can execute 5-6 total sets of quadriceps and 5-6 total sets of hamstrings each session if you train more often, which will allow you to complete the whole work sets in 2-3 leg-focused training sessions.
If you train your muscles more frequently (more like every other day), you can avoid the extreme muscular soreness and injury risks associated with exercising your muscles once a week, and you can possibly lift more weight, with greater control and attention on the muscle stretch and contraction.
Increase your volume training in six ways
Training more often and with greater total sets is essential during a bulking phase. When you’re well-fed and in a caloric surplus, you can usually exercise for longer periods of time (more total weekly sets) without negatively impacting your recovery.
It’s crucial to know what kind of training volume works best for you. You may do this by exercising between 12 and 20 total sets each week and keeping track of your recuperation, muscle discomfort, and gym improvement.
In most cases, it is best to begin a programme at the lower end of the range and increase the overall quantities as the month progresses. Remember that there is a limit to how much you can exercise, and use that information to your advantage by keeping track of your progress and recuperation and putting in quality work rather than just limitless volume in the gym.
Do you like chat rooms?
Try Y99 without logging in
My weight is 60 now I want to increase to 90