Trying to bulk up fast? I got you!
If you’re skinny, you might find it hard to bulk up, and that’s really fine because it is challenging. But what if I say some proven strategies will help you bulk up easily and fast. Would you follow them? If yes, then let’s dive in!
Here are the 9 most effective ways to bulk up super fast!
1. Get in more calories
The calorie is what matters the most, whether your goal is to bulk up or weight loss. The less you eat, the slimmer you get, and the more you eat, the bigger you get.
To gain muscle mass, you have to eat in a calorie surplus – that means – you have to eat more calories than your body burns throughout the day.
First, use this calculator to find your maintenance calories. Then create a calorie surplus by adding 500-700 calories to it.
If you’re on the very skinny side & don’t mind gaining a bit of fat along with muscle mass, shoot for 1000-1200 calories.
2. Make strength training your new hobby
Strength training is the best way to get huge and build muscles fast. It increases the length of type 2a & 2b muscle fibers, also known as fast-twitch muscle fibers. These fibers are responsible for the rapid growth of muscle mass and strength.
Training between 3-6 reps help you gain strength fast, and 12-15 rep range helps with hypertrophy, aka muscle size. Now, you may say that I have to gain muscle size, then why would I do strength training?
Because when you do strength training with lower reps, your capacity to lift weight for higher reps increases which help you keep increasing weight and bulk up fast.
The formula is quite simple. The more strength you have, the more weight you can lift for reps, and the more muscle you will gain eventually.
To get the most out of both strength and hypertrophy, split your days into strength training and hypertrophy. You can also perform strength exercises at the beginning of your workout, followed by hypertrophy.
Deadlift, squats, overhead press, weighted pullups, and rows are some of the strength movements you can include in your workout.
3. Make carbs your best friend
Low carb diets are in trend lately if you are looking to lose weight, but if your goal is to gain lean muscle mass, you have to eat plenty of carbs.
Many people claim that eating a high-carb diet leads to fat bulk, but the truth is, eating processed carbs makes you gain fat.
If you’re eating carbs from sources such as chips, burgers, or any other processed food, how would you not expect to gain fat?
Eating healthy types of carbs is a key to clean bulk or bulk up fast without gaining fat. Choose complex carbs over simple carbs most of the time when bulking.
It provides your body with more vitamins, minerals, and long-lasting energy to perform high-intensity workouts compared to simple carbs.
4. Maximize your protein intake
You might know that already how vital protein is, not for just muscle gains or fat loss, but for building new cells in your body. From finger toenail to hair, everything is made up of protein.
If you’re serious about gaining lean muscle mass, you should never ever forget to eat protein. Every meal should consist of 30-40 grams of protein.
By providing your body with a continuous supply of protein every meal, you ensure that your body stays in an anabolic state.
In an anabolic state, the body builds & repairs muscle tissue faster.
5. Focus on pre-post workout nutrition
A decent pre-workout meal can help you better perform an intense workout, and a high protein post-workout helps your muscles recover faster.
Consuming a meal consisting of complex carbohydrates & protein an hour before a workout provides you the long-lasting energy to perform strenuous exercises.
Likewise, eating a meal consist of high protein & simple carbs increases the rate of muscle protein synthesis, growth, recovery, and replenish your glycogen stores.
Post-workout is the window where the chances are high that what you eat goes straight into your muscles. So, don’t miss it.
6. Ditch the cardio mentality
I understand the importance of cardio for weight loss.
But indulging in cardio or HIIT every single day when bulking is a waste of energy that can be used to build those muscles fast.
If you enjoy cardio, do it but make sure that it doesn’t hinder your bulking efforts. To get the most out of cardio for cardiovascular health, you can perform it 3 times a week, not more than 20 minutes.
7. Fat is not an enemy
There is a misconception many people believe that fat makes you fat. The truth is eating anything out of the limit makes you fat.
Fat is a vital nutrient for many functions in our body, such as testosterone production. Egg yolks that are high in fat actually trigger the production of testosterone in your body.
And that being said, testosterone is the hormone you need more of when it comes to gaining muscle mass.
Also, consuming healthy fats, such as omega 3 and 6 improves bone health, reduces inflammation, and has many other health benefits.
8. Take advantage of snacking
Snacking is something you can eat often when trying to bulk fast. Because you need more calories, meals alone can’t help you achieve that calorie goal and that’s where snacking comes to the rescue.
However, be smart about snacking. Don’t just eat anything you see on your kitchen shelf. Consume healthy snacks such as mixed nuts, protein bars, and peanut butter, etc.
Avoid eating highly processed snacks like cookies and chips if your goal is to gain lean muscle mass and not fat.
9. Sleep like a baby
Believe it or not, quality sleep is a huge factor that influences your efforts to build muscle mass fast.
At night, the body releases HGH – human growth hormone and testosterone, the two most important hormones responsible for building muscles.
Lack of sleep raises the levels of cortisol hormone – a stress hormone – that harms the production of free testosterone in your body.
Try to get at least 8-10 hours of sleep per day to bulk up fast.
Typical bulking diet plan for a clean bulk
Bulking is not at all easy. It requires you to eat more food but most importantly cleans food that doesn’t make you fat.
Here’s the sample diet plan to gain lean muscle mass. Please note that this is a sample meal plan. You may have to adjust calories according to yourself.
The bottom line:
Bulking up fast without getting fat requires you to eat the right amount of calories and nutritious foods. Sleep and exercise is another factor that you should focus on when trying to bulk up fast.
Plenty of strategies can help you bulk, Points mentioned above are some of the proven techniques you can follow to speed up your bulking.