While most of us who put into practice bodybuilding are trying to lose fat as we gain muscle, there are some people who are interested in just bulking up; which in simple terms means eating more & training heavier in order to gain muscle weight.
There could be many reasons for this :
A bodybuilder whose metabolism is hence great that requires a plan just suited for exclusive muscle gain; the so called hard gainer.
A person who practices a game, such as football, that may require a certain weight.
A bodybuilder who simply need to increase weight (if he or she competes) or who wants to go on an exclusive muscle gain process (like most bodybuilders do during winters).
Like everything, there is a right way & a wrong way to do things. I see several people who in an attempt to gain weight just start eating everything in sight, & thus, either overtax their digestive systems, thus not being able to eat much times a day, and/or simply start gaining too much body fat, as the case is for those without a difficult gainer metabolism.
In order to gain quality weight, the nutrients in use in have to be of a high attribute nature. While some hard gainers have such a fast metabolism that they could benefit from also adding cheat meals to their nutrition plan, the best way to increase weight is through a planned & controlled increase in macronutrient intake. By ensuring that the attribute of the nutrients is high (such as low glycemic index carbohydrates, low fat proteins & high quality fats) muscle weight gain is optimized & fat weight is minimized.
However, in order for a bulk up phase to be effective, it needs to be executing properly. Otherwise, you end up gaining way too much body fat, which at the finish of the day, whether you just want to look good for the beach over the summer or participate at a bodybuilding competition , you will need to lose anyways. In this bulk up/weight increase guide I’ll teach you the bulking up rules to gaining some solid muscle weight while minimizing fat gains.
When To Bulk Up
First of all, bulking up is not about eating everything in sight & trying to lift as heavy as possible hoping that all of the increased weight gain will come in the form of muscle? This old school strategy will just lead to excessive fat increase. The best time, in my opinion, to bulk up is after you have been dieting for a long period of time. At this time your body will proceed like a sponge & absorb all of the nutrients that you give it at peak efficiency in response to the fact that it has not been getting such an influx of nutrients for a while. Also, if you are above 10% body fat, in which case you cannot see your abs, then you necessity to concentrate on losing body fat up until the point (at the very least) where you can see the top two rows of abs (when you have a four pack). Your bulk up plan will work even improved, however, if you get down to where you can easily see your full abdominal wall (which is around 6-7% body fat for most people) as when you increase calories in this state, your body will be more primed to increase most of the weight in the form of muscle mass in response to the low calorie period that came before it.
Bulking Up Basics
Having said that know that while most of the weight that you will gain will be in the form of muscle, few of it will be in the form of fat no matter how good your diet is. The cause for that is the fact that on a state of caloric surplus (when you feed your body more calories than what is burned) some of those calories are stored as body fat. However, by bulking up on excellent foods, by training hard & by starting from a low percentage of body fat, you will minimize the fat gain & maximize the muscle mass gain.