One of the most challenging activities you may encounter in health and fitness is building your muscles. It is easy to hit the gym and lift some weights, after which you begin to see some little gains. But it is one thing to build your muscles; it is another thing to get bulked up. However, if you take your muscle growth and bulking up seriously, you will need to put in some serious work and commitment. You are going to need a plan which is more serious than lifting dumbbells and completing reps. You will need a program that will get you the result you desired by tactically addressing your diet plans and your physical training. Every goal-oriented work out starts with a plan.
The plan doesn’t have to be rigid, but it should be flexible and make room for some fun. All works and no play makes jack a dull boy. Your plan should maximize your time in the gym and give room for a pleasant and enjoyable meal after. This article will discuss a few tips on how to build your muscles and bulk up.
- Count your calories
- Power up with protein
- Weigh the benefits of cardio
- Strategize your work out for muscle mass
- Do not refuse carbohydrates.
Count Your Calories
During our muscle-building period, consuming an additional calorie about 2,270 to 3,630 calories a week will help build as much as 1 pound of muscle. This equals to about 500 extra calories per day. Furthermore, you put your daily activities into consideration, and then you discovered that you might be burning 500 calories per hour during your intense weight lifting sessions. No need for panic; all you have to do is increase your caloric intake to about 1000 additional calories a day. You have to feed those muscles for them to grow.
Power Up with Protein
If you take your muscle building seriously, you have to start eating just enough protein to aid with extra calories. However, it is essential to consume just enough protein required for your muscle growth because eating too many extra calories will only add more fats to your body instead of muscles. On average, we need about 0.36grams of protein per pound of bodyweight, but if you regularly hit the gym to build your muscle, you will have to take in about 0.7 to 0.8 grams of protein for each pound of body weight. If you struggle with getting the necessary amount of proteins, try protein supplements and high-protein foods like meat, eggs, nuts.
Weigh the Benefits of Cardio
It is expedient to understand the relationship between cardio and weight lifting because not all cardio activities are the same or will give you an equal result. If you are a skinny guy looking forward to building your muscle and body mass, we strongly advise that you desist from adding cardio to your weekly routine. And this is because combining cardio with your weight lifting may significantly decrease your strength gains and muscle growth while your precious body calories are being expended. However, if you are a bigger guy looking to slim down by converting your fats into muscles, having cardio included in your weekly weight lifting may result in more significant fat loss.
Strategize Your Workouts for Muscle mass
Plan your fitness session to train the entire body in a single workout or focus on your upper body one day and the lower body the following day. To get a swift result, it is advisable to do a smaller number of reps, between six and twelve reps, while using heavier weights and slow, controlled movements to complete each rep.
Do not refuse carbohydrates.
Carbs are an absolute necessity when building your muscle and bulking up. During your fitness exercises, your body converts the stored carbohydrates into Adenosine Tri-Phosphate(ATP) molecules. These ATP molecules are, in turn, converted into energy needed for an ideal workout. On this subject, we recommend that you consume simple carbohydrates one to two hours after your intense workout. These carbs will transport nutrients into your bloodstream to feed your muscles while stimulating the release of insulin. Eating simple carbohydrates after a workout helps your muscles to start the post-workout repair process.
Benefits of Building Your Muscles and Bulking Up
Enhances Bone Density
Lifting weight stimulates the cells that are responsible for building your bones. Your bones’ strain and stress during workouts will cause your bones to adapt and grow better.
Balance and Stability
Building your muscles will aid your balance and stability. Therefore, reducing the risks of injury. Bulking up will also enhance your metabolism.
It also helps to tackle the symptoms of osteoarthritis and improve bone functioning and reduce possible pain that may arise from this health disorder. Furthermore, muscle building will enhance blood flow into your brain, increasing your cognition.
Subscribing to a gym center can sometimes be financially cumbersome. However, you have discovered how interesting and committed you are to building your muscles, but you can’t afford the recurring subscription to a gym membership. The good news is you can keep a lot of cash by buying your power rack. Here is a list of safe, reliable, and durable power racks that we recommend for your workouts.
- ARCHON Power Rack Squat Deadlift Cage with Bench Racks
- Rep Power Rack with Dual Pull-up Bars, Numbered Uprights
- Valor Fitness BD-7 Power Rack with Lat Pull Attachments
- PowerLine PPR200X Power Rack
- Cap Barbell Power Rack Exercise Stand
Building your muscles is never an easy task, but with discipline and commitment, you will achieve your muscle-building goals. Make the best of the tips stated in this article. Remember, NO PAIN, NO GAIN.