When first embark on your bodybuilding regimen, one of the key things you’ll want to know as you select a plan to follow is to how to bulk up fast!
While you can take steroids and fill your body with all sorts of chemical supplements, to bulk up fast the first order of business that you’ll need to commit to is consistency.
Without consistency – and only for a short period of time – you will never achieve the weight gains that you’re looking for.
As a bodybuilder you need to adjust your diet, and specifically your calorie and protein intake, to put on the weight that you need. How to bulk up fast with lean muscle mass?
It’s simple you must consume between 17 – 20x your current bodyweight to put on weight, and to ensure that it’s lean muscle mass, then you need to ingest 1.5x to 2x your goal weight in protein – each day. Ideally your food intake with follow the 40/40/20 spilt – 40% protein, 40% carbs and 20% (good) fat.
Use a journal to record and monitor what you’re eating, it make this part much easier to target problems.
Lifting Techniques
Part of how to bulk up fast involves continually increasing the stress load put on your muscles in a short period of time.
So your time to rest between sets needs to be minimized and each time you hit the gym you want to be able to increase your poundage in each exercise by 5% to 10%.
You’ll also want to use enough weight to reach Concentric Muscular Failure during every set; this is when you cannot execute another positive repetition while using proper form.
Mass Building Exercises
Once you have this down, to bulk up fast your exercise routine needs to consist of the most mass building exercises to bulk up as fast as possible.
Squats – you MUST do this exercise because it enlists all of your major leg muscles, your back and your shoulders. With an exercise like this, you’ll bulk up fast as long as you use correct form, attain the proper amount of rest between workout days and eat right.
Your lower body’s growth and size has a lot to do with how big you will get, so don’t slip on doing squats.
Deadlifts – much like the Squat, the deadlift employs the majority of your leg muscles and strengthens your lower back. It really targets your hamstrings, but you want and need those bulky and strong to have any kind of true results in building mass.
Bench Press – Considered to be the equivalent to the Squat, but for the upper body, the bench press is a mainstay to increase your mass as it works your grip, triceps and pectorals.
Pull Overs – this exercise has the dubious ability of expanding your chest cavity. Thus your chest can and will appear wide & larger after a month or two of doing Pull Overs.
Dips – this one of the best all-around chest and triceps mass building exercises, and it’s simple to do. It’s perhaps more effective than Bench Press for biomechanical and kinesiological reasons.
Wide-Grip Pull-Ups – another great mass builder, this will bulk up your back. It’s difficult to do at first, but it gets the job done. Hits your lats and biceps.
Military Press – hits your front and side deltoids like nothing else. Just don’t lock your elbows at the top.
As you’ve probably noticed, there’s not a single isolation exercise is the list, because isolation exercises don’t build mass, they sculpt your form after you’ve built it up.
Be sure to vigorously stretch before you workout, between sets and after your workout. Long, flexible muscles will be stronger and grow more than short, tight muscles.
If you want other ideas on how to bulk up fast, consult “No-Nonsense Muscle Building” by Vince Delmonte; it’s a fantastic eBook that details a strict program for building muscles in short period of time that is gym-tested and has proven results.
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Bulking up is something lots of guys want. But for some, it’s a goal that eludes their grasp. What they don’t have is structure and purpose in their workouts. They go to the gym and do whatever strikes their fancy at any given moment, but they never work out according to a foolproof plan. With a system such as the one described in this article, guys can succeed because they don’t have to rely on guesswork.