Bulking Up -- How To Get Big Fast



Posted: Thursday, December 04, 2008

by

Beginning bodybuilders and weight trainers usually fall into two categories -- those that want to bulk up fast by building big muscles fast and those that want to lose fat and gain muscle at the same time. This article shows skinny weight trainers how to add muscle as quickly as possible.

The first order of business is to address the diet. Eat whatever you want. If you're underweight to begin with, you really won't have to worry about over-eating. Just make sure you take in your calories in the form of high-protein sources like eggs, milk, and beef. Supplement with a weight gain protein powder that's high in quality protein and low in sugar.

Take in at least 1000 calories more than you expend. The way to do this is to record what you eat for a week and then add 4 eggs a day and 6 glasses of milk (one per meal). I know it sounds like a lot, but you want to bulk up fast, right?

To your 6 glasses of milk, add a scoop of protein powder. This supplement will skyrocket your muscle-building efforts.

If you really want to add pounds, add in an anabolic mega-pak (check out your local GNC), some Branch-chain amino acids (BCA), and dessicated liver tablets. Get yourself a good multi-vitamin/mineral too. You don't want to be deficient in any essential nutrients.

The second order of business is training. I recommend a 3 day a week split system, where you train legs and arms one day, torso two days later. Always put at least one day in between workouts. The key here is quality, not quantity. Lift as heavy a weight as possible so that you can only bang out 6-10 reps for upper body exercises and 10-15 reps for lower body exercises.

The squat should be the cornerstone of your leg workout. Bench presses, dips, and lat pullowns and rows will be the upper body exercises you do. Note that these are all compound exercises. Don't worry about doing curls or any isolation moves. They don't matter at this point. Do 3-5 sets per exercise. Rest only a minute or two between sets. Train Monday, Wednesday, and Friday. No more.

Get 7-9 hours of sleep per day. Take naps. Slow down, don't do any intense cadio. In fact, if you really want to bulk up fast, weight train and eat and sleep.

That's it. I've given you the keys to bulking up fast: Eat and sleep more and train less often but use heavy weights. If your strength improves, muscle gains will follow.

If you want to learn more about bulking up and getting big, subscribe to my FREE Muscle-Build.com newsletter.

Bill is an expert in the fitness field. If you have a fitness-related question, Ask the Fitness Unguru. For even more muscle-building and fitness tips, visit Muscle-Build.com.
This Article has been viewed 19,265 times. (Not updated in real-time.)
Top-level comments on this article: (2 total)
» left by Anonymous 2 years 80 days ago.
CLEAR AND TO THE POINT, WHAT MOST PEOPLE ARE LOOKING FOR,>>>THNX
Please log in to respond to this comment.
» left by Mark Sloan
 2 years 57 days ago.
3 fans.
Nice article,
 
A key point that people miss in a bulking diet is the frequency of meals. It's not enough to gorge a couple times a day and call it good. You may get a ton of calories but in between the body will go catabolic. Six meals a day like you suggest is perfect. The first as soon as you wake and the last before you go to sleep.
Please log in to respond to this comment.
» left by Bill Davis 2 years 20 days ago.
5 fans. Follow Bill Davis on twitter!
Mark, you're totally right. Taken to its ridiculous extremes, eating one 5000 calorie meal would be totally counterproductive, yet "grazing" all day long would be most effective.
Please log in to respond to this comment.
We want your comments! If you can read this, you don't have javascript enabled, so you can't use this comment system. Please enable javascript.