This one is simple, eat more calories than your body is going to burn through the day. THE END.
- How do you do that? Tons of calories calculator on the internet Google it. IF NOT, trial and error.
- Now, I'm guessing you want to gain muscle and not fat, this is when things become interesting... You still need your PROTEIN INTAKE high so you gain muscle. (SEE PROTEIN ARTICLE IN NUTRITION SECTION) And you'll also have to leave your fats to a minimum (bad fats that is). Other than that you just have to eat more than what you were eating before! VOILA!
- Remember folks, gaining weight isn't always that important, remember this game is about what you LOOK like and not how heavy you are. I have known guys that were 160lbs and looked bigger than I was at 185lbs. The mirrior is your best friend guys, look at yourself everyday, your body is CONSTANTLY changing and you want to make that change for the better.
What is "Bulking"?
You've probably heard it before , A lot of people will use bulking as an excuse to eat fast food and junk food for a long period of time. They will tell people that it works, by showing them how much weight they have gained since the begining of their so called 'bulk'.They will mainly gain a lot of fat. What's gonna happen is that they will eventually want to cut and get lean. They will soon realize that they haven't gained much muscles or any during the bulk.
Bulking is not an excuse to add cheat meals to your diet.
But really... What you're looking for in a bulk is gaining as much muscles as possible in a somewhat short period of time, while minimizing fat gains, and planning on eventually cutting (loosing the minimal fat gains you've got) to see if you have gained muscles or strenght or both. You will do that by uping the amount of calories you're eating (mainly proteins and complex carbs). By eventually gaining about 1 or 2% of bodyfat. And by eating good quality food.
While on a bulk, it is essentiel to keep taking your vitamins and minerals.
You don't want to fall in the "Mass gainers" type powders. These are complete shit (full of bad stuff and added cheap protein and carbs and fat to up the calories) You'd be better off eating a tub of ice cream... seriously. But don't do any of this lol.
A common belief is that you have to stop doing cardio while on a bulk.
FALSE, Cardio will actually help you gain more muscles, help to get get you hungry and will also help to minimize fat gains.
A lot of bodybuilders will completly refuse to ever bulk, for example Frank Zane, former M.Olympia and old school bodybuilder. For the simple fact that for some people, the majority of the muscles you will gain in the bulk will be eventually lost doing a cut. Guys like Frank Zane usually prefers to keep their bodyfat percentage relativly low (not contest skin and bone dry) while gaining muscles at a somewhat slow/fast rate. This approach is a lot healthier, you're not constantly making drastic changes in your diet, you're just upping the calories (protein and carbs and fats) when you seem to not be making progress in and out of the gym.
The Mirror is your best friend guys ! it doesn't lie ! the scale will tho.
Back to the bulk now, if bulking is your thing, and has proven you that you can gain a good amount of muscles that way, keep doing it bro! We're all different and each and everyone of us has to find what works for them! You might find it easier to gain strenght and muscles that way! Bulking will be effective for extremely skinny teenagers, arround 7% bodyfat who can't seem to gain weight or muscles or fat no matter what they do!
What kind of training while on a bulk? ANY. High reps, low reps, high volume, low volume, anything will work, as long as it works for you ;) Some people might preffer low rep training while on a bulk, others may see more results doing high reps.
SUMMARY : Bulking can be good for some, as long as you do it right. If it doesn't work fo you, leave it and find another approach. Hope this helps!
