hey there viewers
10 tips that will force your body to
bulk up fast
bulking up requires consuming more
calories than you burn
you need approximately 2 800 calories to
gain a pound of muscle and more
importantly to promote protein turnover
which can be boosted with training
this means you need to find the right
balance between spending time in the gym
and following the ideal nutrition tips
so for this video we will be going over
10 tips including exercise tweaks and
dietary changes that will leave your
body no choice but to bulk up fast
to give you a small preview one way of
bulking up fast is to train more often
specifically resistance training which
will be discussed further
keep watching to know more
number one do resistance training more
frequently
one of the primary reasons many aren't
gaining weight and muscle mass as they
should is because they lack resistance
training
if you want to bulk up then you need to
stimulate muscle growth by training more
often
according to studies increasing
resistance training volume yields
greater gains in muscle hypertrophy
in other words the more you work out the
more muscular you'll get
train often but without injuring
yourself
for instance if you want to get massive
legs complete a total of 16 to 20 sets a
week of quadriceps exercises and another
total of 16 to 20 sets a week of
hamstring training the takeaway here is
to max out of workouts that increase
strength but don't burn calories
of course you should still do some
cardio but the main focus must be
strength training
number two get strong on compound
exercises
compound lifts are exercises that work
several muscle groups at once
this type of exercise is incredibly
ideal for bulking up since it involves
working more muscles with less work
rather than slowly targeting one muscle
group at a time
plus by working more muscles you're also
strengthening more muscles which in turn
boosts muscle growth and the chances of
getting big fast
needless to say compound exercises are
the best way to gain muscles
one study about muscle strength and
growth revealed that hypertrophy is a
dominant factor in the increase in
strength
hypertrophy means muscle growth and it's
directly linked to an increase in
strength which is exactly what compound
exercises help you achieve
number three train in a variety of rep
ranges
varying rep ranges is incredibly
beneficial when you're trying to go big
fast
in fact research suggests that growing
muscle is very much possible with most
rep ranges
by switching up your rep ranges you're
forcing your body to use different
muscle fibers and energy pathways
as a result it works more of your
muscles
for many lifters training movements
within 8 to 15 rep range will cover most
bases for muscle growth
when doing compound movements such as
deadlifts squats and bench presses it's
ideal to follow the 5 to 10 reps range
you can also experiment with other
ranges like 10 to 20 and 20 to 30 to see
which works best in eliciting a muscle
fatigue response
on another note when you're training
often and in high volumes rep ranges
work best at balancing the volume
training intensity and recovery needs
number four train closer to muscle
failure
one of the secrets to bulking up fast is
to train with intensity to push your
muscles to near failure
in other words you should aim to push
yourself to the limit to get that extra
rep or to every set
training to near failure is good for
training muscle growth
first off it maximizes mechanical
tension which is the main driver of
muscle growth
second when you do additional reps and
get closer to failure during a set the
more overall muscle activation your
muscle experiences
this then leads to more growth
also this training technique increases
muscle protein synthesis which results
in more muscle growth
ideally take each set to near failure
meaning you leave one to two perfect
reps down without ruining your form in
the tank
number five ease off on cardio
eating enough calories is one of the
keys to bulking up but if you're doing
loads of cardio in your workout sessions
and burning off those calories then
inevitably your muscle growth is going
to be a slow tedious process
cardio exercises such as cycling and
running are excellent for burning tons
of calories
therefore it is not advised to overdo
cardio when you want to get big and
build muscles
what's more too much cardio can cause
muscle loss which is the very last thing
you want
the majority does cardio two to three
times a week but in your case since your
goal is to quickly build muscles then
it's recommended to do cardio once a
week
enjoying the video so far show some
support and hit that like button
number six incorporate more protein and
healthy fats into your diet
carbohydrates are crucial for muscle
building but so are protein and fat
fatty foods make you feel satiated for
longer not to mention foods with higher
fat content are typically more delicious
but aim for good fats these include oily
fish like salmon and mackerel nuts
avocado eggs olive oil and dark
chocolate
many of them are also rich in protein
which is a huge plus
for protein this macronutrient is
essential for muscle building and
recovery
hence you need more of them if you want
to gain weight and mass faster
according to experts to build muscle
mass and maintain muscle mass through a
positive muscle protein balance you
should consume 1.4 to 2.0 grams of
protein per kilo of your body weight
every day
number seven eat protein with each meal
exercise breaks down your muscles so
your body needs something that will
build those muscles back up
this is where protein comes in the very
building block of the muscle
also the harder you're lifting and the
more time you spend training the more
important it is to eat more protein to
help with recovery
it's advised to consume at least 20 to
30 grams of protein with each meal if
your diet plan is eating five times a
day
protein should also be sourced from a
variety of food options such as fish
lean meat green leafy vegetables etc
alternatively you can try supplementing
protein by snacking on protein powder
shakes and protein bars throughout the
day
number eight focus on calorie surpluses
not deficits
when losing weight you need to aim for
calorie deficits but since you want to
build muscle mass quickly which
translates to weight gain then you must
consume more calories than you burn each
day aka calorie surplus
when you're in a calorie deficit your
body senses this so it downshifts your
body's ability to build new muscle
after all if the body thinks it's short
in food then it surely won't prioritize
muscle building
with that in mind aim to eat around 250
to 500 additional calories per day
to ensure that your weight gain is from
muscle make sure that the bulk of those
calories are from protein
according to research people who
followed a high calorie diet rich in
protein were able to store about 45 of
those calories as muscle meanwhile a low
protein diet with the same amount of
calories stored 95 of those calories as
fat
number nine take a creatine supplement
protein powder is the go-to bulking up
supplement for many but there's also
creatine
several studies have found out that
creatine can significantly increase
strength and muscle growth when taken as
a supplement and when combined with tons
of strength training
in fact within a few days of taking
creatine you can start seeing progress
in your gains
additionally at a given weight
supplementing with creatine can help you
perform 14 more reps than you can
without supplements
all you need is to take 5 grams of
creatine a day and you're good to go
for best results opt for creatine
monohydrate as it's the most researched
backed form of the creatine supplement
number 10 snack on casein protein before
bed
casein protein has been a staple among
bodybuilders for a very long time
this type of protein absorbs slowly into
the bloodstream allowing for the muscles
to be fed with amino acids for longer
periods compared to other types of
protein like whey and plant-based
proteins
furthermore according to experts
consuming casein protein before bed can
enhance young men's levels of
circulating amino acids for 7.5 hours
meaning their bodies build muscles all
night long while they sleep
some good casein-rich foods to eat
before bed are greek yogurt cottage
cheese and milk
if you're a smoothie lover you can use
casein-based protein powder instead
have you done any of those tips tell us
about your experience in the comments
below
if not you can share your thoughts about
this video
if you like the video give it a thumbs
up for more interesting facts on the
human body subscribe to the channel
here are two more videos you should
check out both of them will definitely
help you reach your goals