6 Tips For An Effective Bulking SeasonBuilding muscle it is NOT about stuffing your face and eating until you are ready to puke. These are bulking tips and tricks out-dated bulking tips and tricks that ONLY work for genetic freaks and steroid abusers…. In fact if you have ever tried this kind of approach yourself, chances are you just ended up looking fat and bloated… Rather than Lean and Muscular. One of the main problems that I see over and over again with novice muscle building enthusiasts is that they get overwhelmed with the entire process of building muscle. They think it will take months or even years bulling they can see any progress.
Big Bulking Tips | T Nation
Now that summer has come to an end and tank tops and shorts are replaced by baggy pants and sweat shirts, it can mean only one thing in the bodybuilding world: Your goal this winter should be to put on some solid beef. The off-season is the time to make the improvements to your physique so that you will improve your placement in your next contest or bring up a lagging body part. Below are some of the most common mistakes bodybuilders make during the off-season that hinder their gains.
If you can avoid as many of these mistake as possible, you will be on your way to a productive off-season. First off, I have to say that women tend to fall victim to this mistake a lot more than men. The reason behind this is that women hate putting on weight and after looking so good on stage the last thing that they want to do is put on FAT. So they continue to eat like they are still dieting.
Without the energy and the fuel, via a surplus of healthy clean food, you can not make the improvements you need. Make sure that you are eating enough calories to enable you to make those improvements and show up better next time you step on stage.
Though you might put on a little note I said a little body fat, the body fat will come off once you diet down for your next show. You go directly to your favorite restaurant, or fast food place, and EAT. Granted, it is fine to indulge in good food after the show is over. Now, above I talked about taking in enough calories so you can put on good size in the off season. The off season is the time to put on size but the majority of it should be muscle, not fat.
A diet riddled with junk food will result in little muscle gain and plenty of fat storage. Clean it up and you beef it up! Carbohydrates are a very important part of the off season diet and a great energy source, if used properly throughout the day. They also help to drive the amino acids from your protein shake , that you should have post-workout, with that simple carbohydrate to aid in protein synthesis i.
Complex carbohydrates provide a more prolonged energy source and are great to have for breakfast or later in the day. Examples of complex carbohydrates are oats, brown rice and sweet potatoes.
Examples of simple carbohydrates are sugars, white bread and pasta. Well, I am here to tell you that three 30 minute cardio sessions a week will do wonders for your bulking phase. By incorporating a cardio routine into your workout program , your appetite will go through the roof, which will make it a lot easier to eat clean healthy food. You also will improve your cardiovascular system, which is critical when lifting heavy. I have seen countless guys fail to reach their desired rep range because their cardiovascular system failed on them.
They were strong enough to get those extra 2 reps but were too out of breath and had to rack the weight. If you want to put on that size start, then start doing some cardio. Ladies, this is where many of you slip up.
Your body cannot make improvements in muscle size and shape if you are expending too much energy with cardio. Most people guys and gals should stick to a moderate cardio program like low intensity minute sessions a week.
This will keep both your metabolism humming and your appetite up and, most importantly you will be working the heart, which is the most important muscle of all. Too many trainers rely too heavily on machine use in their workout programs. With all the new fancy machines out now, who can blame them?
They are comfortable, smooth and easy to use. These machines do have benefits, when used properly and are great to supplement your program I like to use them at the end of the workout, if I use them at all but nothing works better than free weight basics. Free weight basics, with barbells and dumbbells , like squats, deadlifts, rows, bench etc. They recruit the most muscle fiber use which will lead to maximum growth and improvement. Only after you have exhausted maximum energy with the free weight basics, should you think about using machines or cables.
Remember, the harder you work, the better the results and nothing is harder than free weights. In the off-season, your major goal is to put on lean muscle mass. Even some experienced lifters find it hard to stay away from the gym in the off season. They do everything right: You break down the muscle tissue in the gym, given that you fuel your body with nutritious food.
The final piece of the puzzle is time. You need to give your body time to recover. Without adequate time to recover, you will break down already broken down muscle tissue caused by over training. I am a big believer in 72 hours, or 3 days of recovery time. If the muscle still seems to be sore, give it another day of rest. The last thing you want to do is to injure yourself. Worrying about the scale has caused a lot of men to put on fat in the off season.
Men love stating how much they weigh, if the number is above lbs. So in their pursuit to put on as much weight as possible, most of these ego driven males end up putting on a substantial amount of body fat.
Your body cannot continue to add pounds of lean muscle mass each week, so if your weight continues to increase every week, you are probably putting on too much body fat. I tell my clients to focus on what they look like, not on what the scale says.
Women are the complete opposite once they see their weight go up; they either stop eating as much or do a lot of cardio. This shift is driven by the pursuit to keep in contest shape. However, this practice will make it extremely difficult to make improvements. This issue is for my competing athletes and starts immediately after your contest is over. You should talk to the judges about your presentation to help you understand where you can improve and what your strong points are.
Then, in the next week or so, sit down with your personal trainer and discuss how you are going to approach the off season and make the improvements to your physique.
I see many competitors, pros and amateurs alike, who show up every year looking the same. Judges take notice of competitors who improve on weak points and they will reward you with a higher placing. So in the beginning of the off season, make some short and long term goals for yourself; this will help keep you focused on the improvements that you need to make between competitions.
This is a common mistake made by the hard gainers. They are not hungry so they either push back the meal by an hour, or worse, just skip it all together. This is a big mistake. Your body needs protein every 2. You need to keep your body in a positive nitrogen balance. Your body will begin to eat away at your hard-earned muscle for fuel, a result you must avoid. This is referred to as a catabolic state i. You want to be in a positive nitrogen balance as much as possible, which is referred to as the anabolic state i.
This will give you enough amino acids until you eat your next meal. The off-season is a time to make improvements to your physique. Use this time as productively as possible by avoiding any of the mistakes discussed above. If you can do this, you will be well on your way to adding that desired inch to your physique.
For more information on Betancourt Nutrition supplements, click here. I came off a show prep and my coach put me on a high carb high fat and high protein diet.
You're right, research has shown this to be hyperbole. This article is quite old and was published back in Still, adequate protein intake is a necessary component to building muscle, and while not necessary to eat every 3 hours, breaking up your daily protein requirements into 5 or 6 daily meals does help people hit those requirements while also keeping them satiated throughout the day.
I'm a pretty experienced lifter while at the gym, but a definite an amateur when it comes to the other stuff. I'm bulking very well, but I still have some belly fat.
Whats the best way to go about this to keep building muscle but still drop the fat? How am i supposed to consume protein every 2. Yeah i have whey but i can't be having a shake every 2. I have a suplement whey shake,super amino,and a pre workout supplement how can i manage to use all of these supplements?
Alex I am a wrestler what would be the best workouts for me to get to my certification wieght I weigh and I certified and what are the best foods for me to eat. I just started working out about 6 months ago. Trying to lose my stomach fat was my main concern. I'm not fat I just have a bit of fat over my gut that's hiding my lower abs. So I've been cutting my calories substantially and at the same time I've been trying to gain muscle by substituting protein for calories. Can I do this. I'm 19 yrs old.
How many calories should I be eating a day. I work out daily unless sore then I skip a day and I do cardio 3 days a week. Right now I'm eating around calories a day. Is this okay if I want to bulk up and lose fat at the same time? More broscience from muscle and strength