It is time for part two in our Ultimate Guide to Bulking.
Last week we looked at the nutrition (if you missed it, you can catch up here) and today we are looking at what goes on not in the kitchen, but in the gym.
Without further a due, here is the Ultimate Guide to Bulking Part Two: The Training.
Keep track of your progress in and out of the gym
The most crucial part of a successful bulk is keeping track of your progress to make sure you are gaining weight (and strength) at a healthy and sustainable rate in line with your goals.
Make sure you’re weighing yourself frequently and keeping track of your calorie and macro intake through an app such as MyFitnessPal.
How much you should be aiming to gain varies.
However, you want to be aiming for between 0.25-0.5% of your body weight each week. Tracking your progress will make sure you’re not gaining weight too quickly, as this is likely to result in unwanted fat gain, but you’re still hitting your goals.
This will help you will top tip number two: progressive overload.
Progressive overload is your new best friend
We talk about progressive overload a lot here at Gymshark Central and for a good reason!
Progressive overload is quite simply continuing to push your body further than what it is used to, whether that be through increasing weight, repetitions or even taking shorter recovery time in between sets.
Progressive overload is the best way to continually build strength and therefore also muscle – the ultimate goal of a bulk!
Don’t neglect your overall fitness
You might be tempted to skip your usual cardio sessions when you’re bulking. However, it is important to keep up your overall health and fitness throughout the process.
You don’t have to do a lot – just aim for about 2 20-30-minute sessions a week. Having good cardiovascular fitness will help you perform better on your strength training days.
Plus, it will help to keep you lean while you’re consuming a surplus of calories.
Don’t overdo it
When you’re on a roll and making gains left, right and centre, the last thing you want to do is take a rest day. However, taking time off is vital for a successful bulk.
While your workout stimulates your muscles, it is outside the gym that your muscles will grow and therefore it is crucial that you give your muscles time to do this through recovery.
Even on a bulk, we would recommend taking at least 2 days a week to rest and recover, or else your workouts (and gains) are likely to suffer.
Keep your end goal in mind
Bulking takes a lot of mental endurance as well as it does physical. The process is not easy (if it was everyone would do it) so keep your end goal in mind throughout your training and stay focused.