As you are already probably pretty well aware of by now, building muscle mass is not easy, in fact, to say it is not easy is a vast understatement.
In reality, building muscle mass, especially if you happen to be classed as what is known as a “hard gainer” is about as easy as walking through the arctic whilst completely naked.
Yes, building muscle mass and bulking up is not easy, but then again, nothing in life worth having actually is. If you’re looking to bulk up fast, first and foremost, you need to change your way of thinking and change your definition of ‘fast’.
There are some people out there wondering how to bulk up fast, who will basically expect to be able to add countless pounds of muscle to their frames in a matter of days.
Bulking up is most certainly not a daily process, you would probably be pushing it if you wanted to bulk up over the course of several months, but that does not mean that it should be a long-winded, arduous, and drawn out process.
Obviously your genetics and your training schedule and diet will all play massive roles in how you bulk up, as there will be some people wondering how to bulk up fast, that will find themselves making pretty impressive gains relatively quickly, whilst others may need to work slightly harder and wait slightly longer before they see the best results.
If you’re looking to bulk up fast, however, here’s a look at a few handy tips for you to follow.
Say Goodbye To Your Abs
If you enjoyed being ripped and vascular over the summer, you may wish to resign yourself to a life without ABS for the foreseeable future, or at least, you may wish to resign yourself to a few months without your ABS, as you attempt to bulk up and increase your muscle mass.
When people attempt to bulk up and increase their muscle mass, in order to do so, they need to increase their calorie consumption, and consume more calories than required for maintenance.
As you probably know, eating above maintenance, can lead to increased levels of body fat. If you’re looking for a lean and shredded body, that just is not going to happen if you’re trying to bulk up fast.
There are only a select few individuals in the world I.E IFBB pro bodybuilders, that can increase their muscle mass whilst losing fat at the same time, and some of them probably have a little *ahem extra assistance in the process from special supplements.
For the everyday bodybuilder, bulking up and losing fat is not going to be an option.
For that reason, you need to be willing to say goodbye to your ABS for a while.
Don’t “Dirty Bulk”
For some bodybuilders, being in an off-season mode and bulking up is something to look forward to as they use it as an excuse to binge eat and gorge themselves on a selection of calorific foods that they have denied themselves for so long as they were dieting down and cutting.
Of course, when you are bulking, as the general idea is to consume more calories than are required for maintenance, you can get away with the odd cheat meal here and there.
If, however, you plan on waking up and stuffing your face with junk food from dusk till dawn, you will want to scrap those ideas pretty sharpish.
Dirty bulking, as it is known as, is basically where bodybuilders will bulk up by consuming all of the foods that we ourselves basically crave on a daily basis.
Let’s face it, as bad for us as they are, foods like: Pizza, bacon double cheeseburgers, steak dinners, fries, ice cream, etc., all taste pretty delicious.
The problem with dirty bulking however, is that, whilst you do indeed increase your muscle mass, providing you are training, of course, you will also increase your body fat percentages and will find yourself getting pretty fat, pretty quickly.
If the prospect of getting fat isn’t worrying enough, if you are consuming processed junk foods packed full of trans fats, salt, sugar, and other artificial ingredients, you could severely damage your health, which none of us will want.
Heavy Weights, Low Reps To Bulk Up Fast
For anybody wondering how to bulk up fast, one of the first things that personal trainers and professionals will tell you to do such as Brock Lesnar, is to train using heavy weights with low reps.
Although it has been proven that you can build muscle with a high rep, moderate weight hypertrophy-based program, many experts still believe that heavy poundages are the way to go for anybody looking to really bulk up fast.
By heavy weights, we don’t mean that you should be silly and use ridiculously heavy weights that put your health and well-being in danger, but what you should do is lift weights that really test you and push your body to its limits.
For example, if you are military pressing, load the barbell up with a weight that allows you to perform four comfortable reps, before you begin to struggle and fatigue.
From this weight, each working set should allow you to get between 4 and 6 reps before you reach failure, and, with each working set, things should become more difficult as well.
If you are lifting heavy weights, it’s important that you get plenty of rest in between sets, so you should aim for between 3 – 5 minutes of rest and recovery.
This may seem like overkill, but if you rush into your next set too soon, your muscles won’t be fully recovered and you may only be able to get one or two reps at a time.
When you are training, whilst it is crucially important that you train each muscle group to failure, sometimes, training to failure just isn’t enough, which is why forced repetitions can prove so useful.
In order to perform forced reps, you will need a workout partner or a spotter with you, as they will assist with the additional reps you perform.
For example, if you are dumbbell shoulder pressing, you may reach failure after you hit 6 or 7 reps, and ordinarily, once you reached failure, you would set down the weights, wait a few minutes, and go again.
With forced reps, however, as soon as you reach failure, your spotter should gently guide your elbow upwards and help you perform another 2 or 3 reps.
They will be doing some of the work, but the idea is that you do MOST of the work, therefore placing your muscles under even more stress and pressure.
Forced reps are ideal for really shocking the muscles into new growth, which is exactly what you should be looking for if you are looking to bulk up fast.
Use Mass Gainers To Bulk Up Fast
For some bodybuilders, one of the biggest problems they encounter is actually eating enough, or rather, consuming enough protein and calories on a daily basis.
We all know how vital protein is in regards to muscle mass and strength, yet getting enough protein and calories can be quite a struggle.
The bigger you are, or the bigger you want to be, the more calories and protein you will require. Rather than having to tackle several chicken breasts or steaks at each meal, you should instead seriously consider investing in a good quality mass gaining supplement.
Mass gainers are similar to protein powders, except they are often enriched with carbs and healthy fats to increase the calorie content.
One mass gainer could provide upwards of 40g of protein, and anything between 500 and 1000 calories, depending on which product you choose to purchase.
They are also enriched with vitamins and added minerals and amino acids as well, making them the perfect all around supplements for people trying to bulk up quickly.
Finally, we touched upon the importance of protein previously, but now it’s time to really talk about just how vital it is.
If you want to build muscle, you need to be consuming protein, and there is just no getting around. For bulking, you should aim for around 2g of protein for every pound of bodyweight.
So, if you weigh 200 pounds, you will need 400g of protein per day. Aim for 40g per meal, use clean and healthy protein sources, use supplements, and don’t consume too many in one sitting, as they will basically go to waste.