Many people what to know how to bulk up fast!
After all, it is the goal of many men to look big for competitions, for summer, or to impress the ladies.
Thus, time is always of the essence.
In this post, I am going to tell you exactly how to bulk up in 12 weeks.
The post includes a detailed plan that will work for beginner and intermediate bodybuilders.
Read on to get the body of your dreams.
How to bulk up in 12 weeks: the plan
- Reduce your caloric intake for a couple of weeks
To prime your body for maximum muscle growth during the bulking phase, you need to diet a bit.
In fact, you should diet for about four to five weeks until your abs are kind of showing.
Dieting will prime your body and turn it into a sponge for the excess calories you will be consuming. It will also be ready to turn most of the calories into a serious muscle mass.
- Write up a weekly diet plan and include more protein
To bulk up, you must eat more than what your body normally uses. The easiest way to know that you are eating more is to find any free app that calculates daily maintenance calories.
Once you find yours, increase it by 10 to 15%.
And when you start eating more, make sure you are taking at least 1.5 grams of protein for each pound of your bodyweight to get enough protein for serious muscle growth.
If you are an adult man, you will probably discover that this amounts to about 300g of protein.
So make sure you add protein sources in your diet including meats, chicken, and fish.
You may need to eat up to five or six meals a day to get as much calories as you need to bulk up.
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- Include complex carbs in your diet
For you to gain muscle, you will need an increase in your carbohydrate intake to ensure your energy levels remain high so as to fuel your heavy training.
You also need carbs to move amino acids from the protein you are consuming into the muscles for muscle synthesis.
It is suggested that you should get at least 1.5 grams of carbs for each pound of your bodyweight to ensure sufficient energy levels.
The best sources of carbs are sweet potatoes, oatmeal, wholegrain, potatoes, brown rice, and brown bread.
- Include goods fats in your diet
This may see contradictory but it is good. Fats are needed for optimal hormonal production and muscle growth.
Low fat levels will reduce your testosterone levels and affect your ability to build muscles.
Good sources of fat can come from virgin olive oil, fish oils, flax seed oil, and other sources. Use these oils to cook or season your meals.
In summary, you diet should be well-balanced to ensure you remain healthy during the 12 weeks for optimal muscle building.
- Write down your weekly heavy training routine
You can have a good diet and eat all you want in the bulking phase but if you fail to train hard, you will not grow any muscle.
All that you will get is a big fat body.
Heavy training is 50% of bulking with the other 50% being your diet.
By heavy training, I mean weight training for one hour between three to four times a week as a beginner.
The kind of weight training you should be doing to trigger overall muscle growth includes exercises such as the bench press, deadlifts, squats, dumbbell curls, dumbbell lateral raises, dumbbell lunges, calf raises, and so on.
Start with lower weights and gradually increase the maximum weight you lift, squat, bench press, and curl as the weeks go by.
- To speed up bulking, consider bulking supplements
Nothing hastens bulking and ensures great results like supplements.
There are many good supplements out there that ensure maximum protein absorption, optimal muscle synthesis, and maximum strength and energy.
Taking such supplements could complement your bulking diet and training routine and help you achieve even better results, faster.
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- Tweak your bulking diet and your training plan every two weeks
After every two weeks, you should weigh yourself and find out how many pounds of lean mass you have gained.
If you have not gained approximately one pound, you should add more protein to your diet and increase the quantity of weight you lift.
You should also may be look into planning your training better to ensure that while you lift heavy, you also give your muscles enough time to rest and recover.
Bulking is 50% diet and 50% gym.
What you eat will determine what is available for your body to use, while how you train will determine how much muscle you will gain.
So both are important.
You must make sure you write down a diet and then you write a new heavy training weekly schedule.
Remember to always tweak both the diet and your training schedule, in case results are not the way you expect them.
With a plan like the one above, you should be able to bulk up real good in 12 weeks.