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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Ready to bulk up? However, gaining mass and strength requires effective muscle-building workouts. Now comes the best exercises and tactics to help you make those reps and gain mass!
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Pay attention to compound lifts such as squats, deadlifts, and bench presses. These exercises target many muscle groups and work to build a stronger and larger mass of muscles more efficiently. They’re the foundation for any bulking routine!
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Build up to weight, reps, or sets in your workouts. Progressive overload challenges your muscles, keeping them growing without hitting plateaus during bulks.
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Do 6 to 12 reps in a set and try to push your weight. This rep range is perfect for muscle hypertrophy (growth) and will add size without taking away strength.
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Especially with compound lifts, rest for 1 to 2 minutes between each set to let the muscles recover. The longer you rest, the more you can lift and the more gains you can achieve during bulking.
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Deadlifts are one of the best muscle-building exercises, targeting the back, glutes, and hamstrings. Bulking supplements are important because they promote overall strength and mass and are thus important for a bulking routine.
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Squats are a full-body workout, so they work your legs, glutes, and core. These exercises help increase testosterone levels and grow muscle, especially in your lower body.
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Lifting is not enough in itself; you need proper nutrition and recovery to grow muscle. You want to consume adequate protein and calories to fuel your gains. Sleep is also something you should give top priority to for recovery.
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Consistency is key! Progressively overload these workouts, stay committed to these workouts, and make sure proper nutrition and rest are being practised. You will notice gains with dedication and will reach your bulking goals!
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