Ahhh, yes – the glory of bulking. Trust us when we say there is nothing more enjoyable than training in a bulk. Not only will you always have a surplus of energy but you will never feel as strong as you do during a bulk.
Bulking can be difficult – that’s why we have created a simple and effective bulking guide. Let’s break down the most important concepts of bulking and putting on raw strength.
Maintaining A Caloric Surplus
During a bulk you are providing your body with a surplus of nutrients to draw from – one of the primary reasons why you put on weight. This means you need to eat more than your body requires to maintain weight.
The average person requires around 2200 calories daily to maintain weight – assuming they eat a balanced diet. Depending on how much you want to bulk up and how quickly you want to bulk up you should increase your calories by 20-30%.
Example: If you weight 70kg your dietary needs would be around 2500 calories. In order to maintain a clean bulk and pack of muscle while training you should eat about 3150 calories each day.
Each kg of bodyweight you gain should be compensated by an increased 2% in calories daily.
Utilise Powerful Supplements
When it comes to a bulk – supplementing is completely essential. There are many supplements that will help to pack on weight and increase the potential for your cells to volumise.
The most important supplement for any bulking programme, Creatine will help to volumise your muscle cells and enhance the resynthesis of Adenosine Triphosphate (ATP).
Creatine is essentially an energy compound, enabling you to recover faster and push harder in each workout. For best results supplement 7-10g daily (creatine monohydrate).
Train With Lower rep Schemes
Assuming you have been training for several months and have developed a foundation of strength through progressive training, you can start to work into lower rep ranges in order to induce a state of hypertrophy in the muscle.
Stimulating hypertrophy with lower rep scheme will induce muscle size and strength. In order for you to maximise your strength through lower rep schemes you should pay close attention to limiting the number of sets you complete. Your goal while bulking is maximum strength – work into 4×4, 3×5, 5×3, etc.
These low rep and set schemes mean you can work harder in shorter amounts of time.
Want to know more about bulking? Click here for our printable, pinnable How to Bulk Workout Plan.