Looking to gain weight and bulk up? You've come to the right place. Before we get started, there are 3 things you have to know about bulking up.
1-Commitment
Gaining weight and bulking up is all about a steady, balanced routine of training, good nutrition and rest. If you are eating one nutritious meal a day, you probably won't be gaining pounds. Same goes for training. If you don't persevere and stick to the training schedule, you won't see any muscle gain. If you train everyday, you probably won't see results either, as you're not giving your body time to rest and develop its muscles.
However, if you stick to the schedule consistently, you should see results within 12 weeks.
2-Eat well and Eat often
Think of yourself as a bird of prey, rather than a camel. You need to be eating all day. The idea is to eat more calories than you should and then use these to build muscle. Ideally, you need to have 6 meals a day, each with approximately 45% carbs, 35% proteins and 20% fats. This means you should be eating every 3 hours. It seems crazy but if you want to bulk up, you need to get used to it. Hugh Jackman did it to become Wolverine, you can too.
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3-Train intensively
Muscles have to be challenged and stimulated to grow. That's why you need to train regularly and intensely to develop and create muscles, using all the extra calories you eat. Don't train for more than an hour- better to have a short, intense and effective workout. Always remember to stretch before and after a workout as this will create new muscles.