Do you need to bulk up fast? Are you a naturally skinny guy looking to bulk up and gain some muscle? Don’t worry, my friend, there’s definitely hope for you! It might feel like you’ve tried everything and are ready to give up, but trust me, I’ve got some tricks up my sleeve that will help you pack on that muscle faster than you ever thought possible. Now, while the basic principles of building muscle apply to everyone, us skinny guys need to pay extra attention to the details. It’s not just about working those “show muscles” like biceps, shoulders, and abs – we’ve got to dig deeper. But fear not, my friend, because I’m here to guide you through it all. Together, we’ll conquer those details and help you achieve the body you’ve always dreamed of. Let’s get started!
CLICK HERE TO TRY BLACKWOLF PRE-WORKOUT!
What is Bulking?
Bulking is a key strategy for gaining weight and building muscle mass. It involves consuming more calories than you expend on a daily basis to provide your body with the excess energy it needs for muscle growth. You must progressively overload your muscles through heavy-weight training to stimulate muscle protein synthesis and new muscle tissue. Carefully monitor your weight gain to optimize muscle growth while minimizing fat accumulation. Aim for 1-2 pounds per month at most. Consistency is key – bulk cycles typically last 8-12 weeks. With a well-planned diet and effective resistance training program, even individuals with difficulty gaining weight can see significant increases in muscle mass and strength through a structured bulking phase. The following paragraphs will provide evidence-based recommendations and practical tips to help you implement an effective bulking plan tailored to your specific needs and goals.
View Amazon Best Selling Bulking Products Here!
The Trigger – Weightlifting for Bulking
The first thing you need to do is work out. No-brainer, right? We are going to call this “the trigger.” We need to give our bodies an adequate environment for growth. Without that, nothing happens. With us skinny guys, We need to provide a system-wide trigger before anything. This is done by lifting heavy things. Go as heavy as you can with proper form. Be honest with how much you can lift and cut out the ego. Yes, you may look like the weakest person at the gym at first, but who cares? This is not about them. This is about you!
Train old school. Stick with big free weights and compound movements (don’t use machines) like the squat and the bench press. Pair an upper and lower body movement together in one session and try, initially, to go for five sets of five with a weight you can do 10 times. Add 10 pounds of weight to your lower body movement and 5 pounds to your upper body movement every week. If you hit a plateau, scale back down 20 pounds and ramp up again. Stay at that weight as long as you want.
Progressive Overload
The next step is to focus on progressive overload in the weight room. In order to gain muscle and strength, you need to constantly stress your muscles beyond what they are used to. This is known as progressive overload. You achieve this by gradually increasing the weight you lift over time, as mentioned earlier. As your muscles adapt, you must continue challenging them to grow. In addition to adding more weight, you can overload your muscles by increasing sets and reps, changing exercises, and reducing rest periods between sets. Track your progress over weeks and months to ensure you are consistently lifting heavier weights and improving performance. Don’t be afraid to push yourself and go beyond what you think your muscles are capable of – this is what triggers new muscle growth.
View Amazon Best Selling Bulking Products Here!
The Polisher – Toning Your Muscles for Bulked Appearance
When it comes to showing your muscles that you like so much, your trigger is time under tension. After you’ve done your large movements, and you feel like adding lateral raises or bicep curls, do them slowly. Do them as slowly as you can. Anyone can force up 80 pounds in the bicep curl with enough leg and hip drive. But to control any weight for five seconds up and five seconds down is brutal.
To polish your muscles and make them look their best from these exercises, stay hydrated by drinking plenty of water before and after workouts. Consume enough protein daily, aiming for at least 0.8 to 1 gram per pound of bodyweight to support muscle growth and recovery. Get 7 to 9 hours of sleep per night to allow your muscles adequate time to recover and rebuild. Within 30 minutes after training, consume a high-quality protein shake with 20 to 25 grams of fast-digesting protein. Finally, exfoliate your skin regularly using a gentle body scrub to remove dead skin cells and allow your muscles to show through more prominently. The combination of slow, time under tension training and proper recovery will give you the most “polished” muscle appearance.
View Amazon Best Selling Bulking Products Here!
The Fuel – Macro Nutrition Intake for Adding Bulk
Your diet plays an essential role in bulking up by providing the fuel and nutrients required for your body to build new muscle tissue. Take your body weight in pounds, and multiply it by 15. That’s how many calories you should be consuming daily. You must consume more calories than you burn through a combination of protein, carbs and the right amount of fat. Focusing on nutrient-dense whole foods ensures you obtain all of the vitamins and minerals needed to support muscle growth and recovery. Eating smaller meals and snacks more frequently makes it easier to consume the extra calories required for bulking while staying hydrated helps with recovery and avoiding overeating. Getting the right balance of calories, macros and nutrients from your diet, while eating and drinking properly, lays the foundation for maximizing muscle gains when bulking.
Protein for Bulking
Protein is extremely important for bulking up because it provides the amino acids needed for muscle protein synthesis to build new muscle tissue, repairs damaged muscle fibers after workouts, preserves existing muscle mass during gains, supports higher training intensity over time, enhances strength gains with higher protein diets, activates mTOR to regulate muscle growth processes and aids recovery between workouts. When bulking, protein helps your body maximize muscle growth by providing the building blocks muscles need to synthesize new proteins, repair damage and adapt to training stresses. This allows you to gain more muscle mass and strength. Therefore, aim for at least 1.6 to 2.2 grams of high quality protein per pound of bodyweight when bulking, focusing on high protein sources to meet these needs.
Here are the best sources of protein for bodybuilding:
• Chicken breast – Chicken is a lean source of high-quality protein. It contains all the essential amino acids your body needs to build and repair muscle tissue. Chicken breast has about 30 grams of protein per 4-ounce serving.
• Turkey breast – Like chicken, turkey breast is a lean meat that is high in protein and low in fat. A 4-ounce serving provides around 28 grams of protein.
• Fish – Fish like salmon, tuna, and tilapia are excellent protein sources for bodybuilding. They provide high-quality protein as well as omega-3 fatty acids and other nutrients to support muscle growth and recovery.
• Eggs – Egg protein is considered a “complete” source of protein because it contains all the essential amino acids. Eggs provide around 6-7 grams of protein per egg.
• Whey protein – Whey protein is a fast-absorbing protein that is ideal after workouts to replenish muscle glycogen and stimulate muscle protein synthesis. It provides around 24 grams of protein per scoop.
• Soy protein – Soy protein, especially soy protein isolate, is a plant-based protein that provides all the essential amino acids. It contains around 18 grams of protein per 1/4 cup.
• Greek yogurt – Greek yogurt is higher in protein than regular yogurt. An 8-ounce serving provides around 20-24 grams of protein. It also contains calcium for bone health. Watch the added sugar in flavored yogurt! It is best to get the plain option and add honey, cinnamon, or your favorite healthy sweetener.
• Beans – Beans like black beans, chickpeas and lentils provide a decent amount of plant-based protein. They contain around 15 grams of protein per 1/2 cup serving.
Carbohydrates for Bulking
Carbohydrates play an important role in muscle growth by providing energy for your workouts, raising insulin levels to promote anabolism, and aiding in muscle protein synthesis. When you strength train, your muscles use glycogen (carbs) for energy. Consuming carbs replenishes this glycogen and fuels your muscles for growth. Carbs also raise insulin levels, which helps shuttle amino acids from protein into your muscles for tissue building. Some research shows that carb intake around your workouts may stimulate muscle protein synthesis, the process of actually building new muscle mass. Finally, carbs consumed with protein after workouts may help reduce muscle breakdown, preserving muscle tissue and aiding in bulking.
Aim for around 1.0 to 1.5 grams of carbs per pound of body weight per day when bulking. And make sure to consume carbs within 30-60 minutes of finishing your workout to maximize their anabolic effects.
Choose clean sources of carbs over processed foods.
Some healthy options include:
• Sweet potatoes – Sweet potatoes are a great source of complex carbs and fiber. They provide sustained energy, vitamins and minerals to support muscle growth.
• Brown rice – Brown rice is unprocessed and contains more nutrients than white rice. It’s a good source of complex carbs, B vitamins, and magnesium.
• Oatmeal – Oatmeal is high in beta-glucan fiber which can slow carb absorption and keep blood sugar stable. It also contains protein and antioxidants.
• Quinoa – Quinoa is a complete protein source and contains all essential amino acids. It’s also high in carbs, fiber, magnesium and B vitamins.
• Whole grain bread – Choose 100% whole wheat or whole grain breads made from sprouted grains. They provide complex carbs and fiber along with vitamins, minerals and antioxidants.
• Fruit – Berries, bananas, and citrus fruits are good sources of natural sugars and carbs. They also contain antioxidants, vitamins and minerals.
• Beans – Beans like black beans, chickpeas and lentils are high in carbs and fiber. They also provide plant-based protein and minerals.
• Starchy vegetables – Potatoes, yams, corn, peas and winter squash are carb-dense vegetables that provide vitamins, minerals and antioxidants.
• Whole grain pasta – Choose pasta made from 100% whole grain flour for a boost of fiber, vitamins, minerals and antioxidants. It provides complex carbs to fuel your workouts.
Fats for Bulking
Aim for 0.4 to 0.5 grams of fat per pound of bodyweight when bulking. This works out to around 40-50 grams of fat for a 200-pound person. Focus on unsaturated “good” fats from foods like olive oil, avocados, nuts, seeds and fatty fish. Fat provides calories to meet your bulking needs, supports hormone production and aids nutrient absorption. However, the exact amount of fat you require depends on your total calorie and macro needs. As a general target, aim for fat to make up around 20-30% of your total daily calories. The rest should come from carbs and protein to fuel muscle growth.
In summary, consuming some amount of fat when bulking can help you meet your calorie goals and provide benefits like hormone production and nutrient absorption. But focus on the “right” fats and limit saturated and trans fats as much as possible.
Fish oil pills supply concentrated omega-3 fatty acids that support muscle growth when bulking. Though convenient and calorie-dense, fish oil pills only provide “good” fats, not all fats needed. So aim for 2-3 grams of omega-3s from fish oil daily but still obtain some fat from whole foods. In summary, fish oil pills can supply some of the fat for bulking when combined with a balanced whole-food diet.
View Amazon Best Selling Bulking Products Here!
The Details – Supplementing Your Bulking Diet
When it comes to using supplements for bulking, protein powders are key. They can help you meet the high protein intake recommended for maximizing muscle growth. Whey protein isolate or concentrate is ideal due to its fast absorption rate, making it perfect for post-workout shakes. Aim for 20-25 grams of protein in your shakes to take advantage of the anabolic window.
Creatine monohydrate is another top supplement for bulking. It has been shown to increase strength, power output and muscle growth in conjunction with resistance training. Start with a loading phase of 20 grams per day for 5 days, then 5 grams daily for maintenance.
Beyond protein and creatine, branched-chain amino acids (BCAAs) and glutamine can support muscle recovery and growth to some extent. However, the evidence is more mixed.
Overall, protein powders and creatine are the most effective supplements for bulking when combined with a high-calorie diet and progressive weight training program. Consider these supplements foundational to your routine, while being mindful that diet and training will drive the majority of your gains.
We all know it is better to get your needed protein and nutrients through whole foods, but if you are looking to supplement, look for those that are meant to affect you on a hormonal level. These add to the trigger. But be wary. A lot of these supplements are bogus. Look for the right advice from reputable sources. Healthwriting.com has a testofuel review and that would be a great place to start. What you want is sound advice from carefully researched articles. There’s a rabbit hole of bad information out there. Don’t fall into it!
Conclusion
In conclusion, bulking up as a skinny guy requires focus, consistency and patience. The key is to create a calorie surplus through nutritious whole foods while prioritizing ample protein and carbs. Strength train with a full-body program that lifts heavy weights to maximize muscle stimulation. Stay consistent with your diet and training, making small incremental changes over time. Most importantly, recover fully between workouts to allow your muscles to grow. Meaningful muscle gains for skinny guys take months of dedication, so stay patient and committed to the process. Track your progress and celebrate every milestone – those small wins will motivate you to keep going until you achieve your bulking goals and transform your physique. If you apply these strategies and have the right mindset, bulking up is absolutely possible, even for skinny guys.
CLICK HERE TO TRY BLACKWOLF PRE-WORKOUT!
Disclaimer:
As an Amazon Associate I earn from qualifying purchases. Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I will receive a small commission at no extra cost to you. This helps support the content of this blog.
