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Category Archives: How to Bulk Up
Basic Diet Plan for Bulking Up
Anyone who even knows the slightest about working out and building muscles knows that weightlifting is a key part of the entire process. However, if you are a beginner, you might not realize that another big part to bulking up is the diet plan that you are on. This is a key to increasing your muscle mass. You need to eat food that is nutrient dense such as vegetables, lean protein along with complex carbohydrates and not the kind of food that contains large amounts of saturated fats and trans fats. The normal dietary allowance for women would be about 2,000 calories a day and 2,500 calories a day for men. However, to bulk up, women should consume at least 2,600 per day up to 3,100 per day and men up to 3,500 each day. The meals you eat should increase to 6 to 8 smaller meals so that you will be able to increase the calories and nutrients properly.
Protein
One of the most important nutrients that you need to gain the right kind of weight is protein. It is what will provide your body with energy, helps to build the muscles in your body and is needed to repair the muscle tissue after you have had a hard workout. A person who isn’t weightlifting, normally consumes about 50 grams of protein a day, this is found in eggs, other dairy, meat, fish and nuts. Some bodybuilders will take in as much as 314 grams of protein for a diet that consumes around 2,600 calories. Try to avoid most red meats however, if you must eat red meat, then make sure it is only the leanest.
Carbohydrates
If you are working out heavily, carbohydrates become an essential part of your diet plan because they are burned off when you exercise. When you are on a high calorie diet, it is really important that you eat the right kinds of carbs, this means you need to eat the complex variety and not the simple variety. The foods that are considered complex carbs are foods such as whole wheat pasta, whole wheat breads, beans, oatmeal, legumes, cornmeal, potatoes as well as brown rice. By eating complex carbs on a daily basis you are providing calories you need as well as fiber. Because complex carbs break down in the body slower, you will feel full a lot longer than if you ate simple carbs. Some simple carbs would be snack foods and fruit.
Vegetables
Vegetables are a great source for the nutrients and vitamins that your body requires, especially if you are trying to bulk up. The dark leafy veggies are the ones that are extremely good for you because they contain the fiber you need and vitamins C and E. You should steam fresh vegetables or just eat them raw to avoid losing those nutrients. Try to avoid canned vegetables because they have a lot of salt and fats in them and they have already lost a lot of their nutrients through their processing.
Learn How to Bulk Up With Tips From Build Muscles Naturally
We are glad that you have decided to stop by and visit Build Muscles Naturally where you will discover how to bulk up more naturally. Whether you are just beginning your body building program or you have been doing it for some time now, we believe that you will find plenty of information and helpful tips here that will keep you coming back for more.
Being someone who is serious about learning how to bulk up, you also know how important it is that you do your workouts as well as do them in a manner in which your body is going to benefit the most. Our goal here is to help guide you through that process. Our site does that by offering you a variety of different articles that cover everything from losing body fat to proper nutrition.
When you want to know how to bulk up, you need to realize not only the importance of the proper kind of a workout but you also need to include a sensible diet along with proper workout exercises and learning how to incorporate your diet into those workouts.
When discovering how to bulk up, you will also discover that there are plenty of other helpful tips and pieces of information we offer that will help make your efforts more successful and that’s what it’s all about, being successful and achieving your goal.
Not only will you find a variety of articles on how to bulk up you will discover different pieces written on the right ways to lose body fat, build muscle in combination with making sure that your body has the proper nutrition that it needs to help you obtain that goal by all natural means. Our site also offers you the opportunity to sign up for a free newsletter and eBook that includes an free exclusive gain muscle eReport.
Carbohydrates Important in Bulking Up
One of the body’s main energy sources would be the carbohydrate. They are an extremely important part in every bodybuilders routine. In order to bulk up one needs a good supply of carbs going into the body. The body needs these all important carbs to build muscles. All experienced bodybuilder will swear by them and their consumption before and after they train. There are a ton of carb rich foods and some are far better than others.
Oatmeal for instance is one that you should make sure that you plenty of at all times. You should make sure that you buy only the good old fashioned type of rolled oats and not those over sugary, individual flavored oatmeal packages. They are not only full of unnecessary sugars but they are way to expensive to be wasting your money on. Just add some fresh fruit, cinnamon or brown sugar to the good old fashioned oatmeal.
Just like oatmeal, you’ll find that rice is a another wonderful carbohydrate that is going to help you bulk up. This is also a food that you should make sure that you have plenty of on hand. This is a wonderful food that not only will fill you up, give your body the energy that it needs to build new muscle, but it’s versatile and you can add plenty of different lean meats, vegetables and fish to it t make a good quality meal.
Let’s not forget the potato. This too is a carb that can be bought in large amounts so that you have plenty of this versatile carb filled food. Grab yourself a 10 pound bag of potatoes, costing you less than $5 and you will easily be able to make yourself dozens of carb filled meals that your body will appreciate.
The major advantage that potatoes have over both the rice and oatmeal is that they can be fixed in a vast variety of different styles and still continue to maintain a very low fat food profile. All three however are great for buying in bulk as long as all of them are kept in dry cool spot in your pantry, especially your potatoes.
To make your carb foods more interesting to the taste buds, make sure that you add plenty of interesting flavors and different textures. You can spice up the rice with many different types of lean meats along with fresh vegetables. It’s best that you try to stay away from the packaged veggies, fresh is always best.
You also want to make sure to liven up your oatmeal by trying to add fruits that are fresh and in season. You might also want to add granola as well, you will be getting more carbs as well as fiber with your oatmeal if you add some good wholesome granola.
If you are a novice at bodybuilding, then you may also want to include a good multivitamin in the morning along with a protein supplement after your morning workouts.
How to Bulk Up-Exercises to Build Muscle in Your Forearms
Besides your neck, the muscles that probably show themost would be your forearms so if you are working on building you muscles, you are going to want to make sure that your forearms look good. How to bulk up those forearms? There are a variety of different exercises that are specifically geared to help build muscle in your forearms.
Below, you will find a few exercises that will help you achieve goal and build muscle and give your forearms a more dramatic look and this is more than likely what you are looking for.
When doing this exercises to build muscle in your forearms you should probably do these exercises 3 to 4 days each week and try to do 4 to 10 sets each day that you do the exercises in order for you to reap any benefits from them.
- Radial and Ulnar Deviation – Easiest way to do this is to take a sledgehammer. Hold it at your side and make sure your elbow is locked and then cock your wrist up. Hold this for a couple of seconds at the top and repeat 10 to 20 times. Do the same with the other arm. Once done with this, put the sledgehammer to where the head is behind your body instead of in front and then flex your wrist in the opposite direction and your little finger goes toward your forearm. Again, repeat 10 to 20 times.
- Supination and Pronation – You will again use a sledgehammer for this exercise to help bulk up your forearms. With your palm facing up, sit on a bench and make sure yoru forearm is resting on your quad with the sledgehammer in your hand. Rotate your wrist 180 degrees so that you have turned your palm down. Reverse this motion and go back the other way. You should do 3 to 4 sets with 10 to 20 reps each direction.
- Static Holds – For this exercise you can use a fat bar. Hold the weights for about 30 to 60 seconds as you try to crush the bar. You should try and do this for 3 to 4 sets with a minute of rest between the sets.
- Wrist Rollers – Take a wrist roller, the thicker one that you have the bigger they will build muscle in your forearms. You should try to do 3 to 4 sets for anywhere from 30 to 60 seconds in each direction.
- Fat Grip Work – For some just doing some curls is going to do the trick, but for most people they need a little help so it’s always a good idea to add some Fat Gripz to your weight bar and then do your curls as you would normally do.
When trying to understand how to bulk up your forearms, understand that your muscles can handle a lot of work, it’s the wrist joints that you need to be careful of when doing any of these exercises. So, it’s important that you always ease your way into any new kind of training that deals with the joints.
How to Bulk Up Using Body Weight Exercises
Most people who want to want to learn how to bulk up realize that at some point they will need to use some sort of weight training in their program, however, there are also a vast variety of upper body, lower body and core exercises that will also help you build muscles. These exercises are recommended for those who are considered advanced.
Upper Body Exercises
- Chin/Pull Up – This is an exercise that is going to build your lats better than just about any othe exercise out there. If you are a beginner you should just start with 20 reps but if you are beyond being a beginner then you can go for 50 to 100 reps each week. Using the parallel grip chin or pull up is easier on the shoulders and your elbows so it’s recommended you use this. You can also do them on rings which is probably the safest and will give you a more natural kind of movement, but it is somewhat harder to do.
- Inverted Row – Is going to add thickness and strength to your mid back. You can increase the difficulty of the exercise by trying to hold each rep for a few seconds when at the top with some towels. You also should place just one leg on the bench instead of putting two on it or even try suspending both of your feet in the air for those who are advanced.
Lower Body Exercises
- Pistol Squat – Sure barbell squats are great, but if you are looking for an exercise to really help you bulk up and give you more strength there isn’t another one out there like this one. This is a great substitute for the barbell squat. This one will take a few weeks of preparation in order to do correctly with no pain. The maximum amount of reps you should shoot for would be just 20. You can, when first beginning use a high box, stand on it with one foot and then your other leg should be straight down at your side making sure it’s pointed to the floor. Next you will squat all the way down with your rear to your heel. Once you feel you are ready to move on you would do the actual pistol squat by standing on one leg and squating and working your other leg out in front of you.
- Single Leg Deadlift – If you are strong enough you can hold dumbbells in each hand when you squat down otherwise, don’t. You will bend one knee behind you and then you will squat stright to the floor. It’s much like the pistol squat just that the leg is bent behind you and not right out in front of you. You will need to touch the back of your knee to the ground and then you will stand back up.
Core Exercise
- Straight Leg Curl Up– To do this one you will need to squeeze your glutes and then drive the heels of your feet into the floor. Take a deep breath and then hold it whil you contract your abs. Slowly curl up with one vertebrae at a time. You should take three to five seconds up and also on your way down. Don’t force yourself to do the entire exercise until you are strong enough.
When trying to figure out how to bulk up, remember that these exercises can be combined with barbell/dumbbell exercises, however, there’s no reason why you couldn’t just do them alone to help build muscle and gain strength.