Bulcking Facts
1. Compound Movements
Compound exercises are some of the most effective and time efficient exercises because they work on multiple muscles. Popular examples are deadlifts, squats and bench presses. Squats and deadlifts are especially effective because they help to increase the growth hormones production, which in turn helps all of your body’s muscle groups help growth. This enhanced response helps you to build body mass at the highest rate making these exercises essential in any serious bodybuilding program. However, compound movement exercises should not be used in a daily routine. Identify which muscle groups are worked by a particular compound movement so you can work on a different group on a different day. This will ensure key muscle areas will have time to recuperate rather than be over-burdened by repeated strain.
2. Work Your Stabilizers: Free Weights
Free weight workouts makes you use more muscle fibers and more muscle contractions because you use are stabilizing muscles that are not used when exercising on a machine. So if you wish to swiftly increase your muscle mass, you should concentrate primarily on free weight training, such as lifting barbells or dumbbells. Try to train with heavy weights this will put your muscles and nervous system under high pressure, which will in turn stimulate muscle fibres and encourage muscle growth. You can also include machine training or bodyweight exercises such as sit-ups or pull-ups in your training, but the focus of your energy should rest on free weights as this is the most effective treatment for bulking up those muscles.
3. You Are What You Eat so Eat Big
Bulking up does not end when you finish your training after a hectic gym session; in fact, it just begins when you leave the gym. The amount and type of nutritious you are putting into your body afterwards is where the real bulking begins. Sure, a controlled schedule at the gym is accountable to make you stronger but without more consumption of the proteins, carbohydrates and fats, you are unlikely to get any bigger. To increase your body mass, you need to absorb more calories than your body uses.
4. Shakes and Supplements
If eating every two or three hours hard, you can try drinking protein shakes to ensure you are still hitting a high calorie count. If you are still away from your caloric target, you can add a variety of agents like peanut butter, olive oil or ice cream. There are also a variety of commercial supplements one can buy from health stores that may help with building that body mass. Some of the most popular varieties include creatine and vitamins.
By: Saad Ali