People have long wanted to know how to increase their muscle mass and maintain a low body fat percentage. But it has only been in the past few decades that science and experts have really figured out how to do it.
If you compare what bodybuilders looked like just several decades ago to how they look today, you will notice that today’s bodybuilders are far more muscular.
So what did we figure out in the past few decades? How can you build muscle mass and keep a low body fat percentage? Read on to learn everything you need to know about bulking up!
What Is Bulking and Cutting?
The standard system that many bodybuilders use is called bulking and cutting. Instead of trying to gain muscle mass and lose body fat at the same time, this system splits them up.
During your bulking period, you will try to gain as much muscle as possible. During your cutting period, you will focus on losing fat.
How Can You Put on Extra Muscle Mass?
There are basically three components to the bulking period. They are calories, protein, and exercise.
A lot of people underestimate the need for calories. At the end of the day, muscle is made out of food. If you aren’t eating enough food, your body won’t have anything to make muscle out of.
Not only does your body need more food when you want to put on muscle, but you need extra protein. Your body builds muscle out of protein, so without protein, you won’t have the building blocks to build muscle.
Of course, if you eat a lot of calories and protein, but don’t work out, your body will build new fat cells.
However, you don’t need that many extra calories to build muscle. If you just have about 200 extra calories in your diet, that should be enough surplus to build muscle.
There is a lot of disagreement about how much protein people need to take, but most people agree that eating one gram of protein per pound of bodyweight is more than enough. Many people think that you can take about half that much, too.
When it comes to exercise, it’s important that you take your muscles to their limits. It doesn’t matter if you spend an hour working out if the workout doesn’t push your body to its limits. If your body isn’t reaching its limits, then why would it need to get stronger?
Are There Any Easier Ways to Make the Most Of Your Weight Training?
While calories, protein, and exercise are the basic building blocks of building muscle, there are many other things you can do to improve your results. Creatine is an extremely well-studied supplement that can help increase your muscle strength and size.
On top of that, you can find many other supplements to improve your performance. Check out these bulking stacks to figure out how to turbocharge your results!
Make the Most of Your Bulking Period
We hope that you learn something helpful about bulking in this article. Once you know what you are doing, you can put on muscle like never before!
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