In bodybuilding, bulking up is one of the things many beginners get wrong. The last thing you should do is eat anything and everything, regardless if it’s healthy or not. Here are a few bodybuilding bulking tips beginners should keep in mind.
A bulking program should include foods that are well-balanced calories and nutrients, such as carbs and protein. For protein, go for foods like tuna, fish, egg whites, ground turkey, round steak or protein powder. Foods that contain good carbs include black beans, potatoes, sweet potatoes, some cereals, brown rice and oatmeal, so add some of those foods to your grocery list. Don’t forget about foods that contain healthy fats such as salmon, almonds and natural peanut butter to name a few.
As for calories, you want to consume more calories than you burn, which is in contrast to what you do when trying to get ripped. Eat a lot and eat often, preferable eat a meal every 2-3 hours from the time you get up to the time you head to bed.
As a beginner, you don’t need to go crazy with the supplements. Stick to the basics and you’ll bulk up like crazy. Some of the must-have supplements you should use include a protein powder/bars, creatine, a multi-vitamin and an amino acids product. If you take these supplements regularly and you eat plenty of food and train hard, you will easily pack on serious bulk within a few weeks.
There’s nothing wrong with isolation movements because they are great for shaping muscles. However, compound movements ramp up your growth hormones, which leads to strength gains and more growth. Compound movements focuses on a specific body part while incorporating smaller muscles. A few examples are dead-lifts, squats, barbell bench presses, barbell shoulder presses, seated rows and similar movements. When you do the bench press, you’re targeting your chest, but your shoulders and triceps are involved. When you do seated rows, you’re targeted your upper back, but your biceps are involved in the movement. Focus on compound exercises and you will grow.
Don’t complicate things when it comers to bulking up. You can add serious size by sticking to the basics. Instead of trying hyped up supplements and reading a bunch of magazines, focus on compound movements, use basic supplements and eat like you want to gain weight, but eat healthy. This is how you will get results.