For many men, gaining muscle and becoming bulkier is often an important and effective way to gain more confidence, enjoy your body better, and to feel better in yourself in general.
It is also true that having just a little more muscle on your body is very often a good thing, and it’s the kind of thing that can bring with it a number of distinct and useful health benefits. But if you have tried to bulk up in the past, you will know that it can be incredibly difficult to get it right, and can take a lot longer than you might have expected.
If you would like to bulk up quicker and more effectively, there are some essential things to bear in mind, which we will look into now in some detail. This guide should make the whole prospect of becoming bulkier easier to understand and implement.
Eating The Right Amount
One of the biggest headaches, and biggest areas of contention in the world of muscle-gaining, is the matter of nutrition. You obviously need to make sure that you are eating the right amount of food - but what counts as the right amount? First of all, look into your caloric intake to find out exactly how many calories you need to be eating each day. Be honest with the figures you put into the calculator, otherwise it just won’t be an accurate tool for you to use.
It’s not only about calories, however: you also need to think about protein. This, again, is something that causes a lot of debate amongst bodybuilders. The scientific truth is that you really don’t need all that much protein to gain muscle, and certainly not to just add or maintain a good amount of muscle. A simple rule of thumb is as follows: you need 1.1-2.2 grams of protein per kilogram of bodyweight per day. That’s it. Any more than that won’t really make any difference, so don’t obsess over protein.
It might sound strange to consider fasting if you want to gain muscle, but there is a good reason and logic behind it, and it is really known to work. This works especially well for one-meal-a-day (OMAD) fasting, in which you eat all of your calories in one meal, and nothing else for the rest of the day. As well as all the many great health benefits to fasting that there are, easting in this specific way allows your muscles more of a chance to develop and really use the protein that you are eating, so it makes an enormous difference to how quickly and effectively you gain muscle.
If you want to get into fasting, you might want to go slow and try a 16:8 method first, which is where you fast for sixteen hours a day and eat in the remaining window of 8 hours. That in itself can really be a big help in all of this, so look into it.
To build your chest, consider dumbbell presses, barbell presses and diamond pushups. Simply doing a few of these a day should get your chest built in no time. You will also find that having a built chest is going to increase your confidence a surprising amount, so this is definitely something to focus on.
Whole Body Workouts
There are a few whole body workouts which are definitely worth looking into and including in your sessions too. One great example of something that causes gains in many muscle groups is the kettlebell swing. With kettlebells, you have the chance to really get every muscle in the body working hard, and you don’t even need to go to a gym to do it. This is something you should start doing every day.
Let’s be honest - one of the main parts of the body that you are probably thinking about when you are trying to bulk up is the arms. Having big arms is very much a confidence-booster for men, and it makes you much more attractive in general, while also giving you more strength to work with for general living and other forms of exercise.
There are many ways to workout your arms, but the classic dumbbells are the best way to go. Add in to that mix some chin-ups and press-ups, and you will find that your arms grow pretty big before you know it.
If you can do all that, you are going to bulk up much sooner than you might have thought possible.