Hopefully, you are here because you want to know how to bulk up, get stronger, and look better. In this article I’m not going to talk about any of these so-called “miracle supplements” that everyone is trying to get you to buy, but I’m going to tell you in less than 1000 words everything you need to know to pack. in 2 stone in 10 weeks. If you don’t take everything I write in this article, and free yourself from your nonsense and put it to work, you will grow like a weed.

About me

A couple of years ago I weighed 9 stones (126 pounds) at 175 cm tall. I was the slimmest in my year at school and I literally didn’t have the strength. It is very likely that he was weaker than you now. To cut a long story short, I did a lot of research, asked a lot of questions, hit the HARD iron, and accumulated up to 40 pounds of muscle predominantly. That’s an increase of 5 stones (70 pounds). In that time I managed to bench over 320 pounds, deadlift over 520 pounds, and squat over 400 pounds. These are not world records, but for me they were incredible achievements. Now, I’m going to tell you how you can do the same, so listen.

The bulking triangle

There are three sides that must be done correctly if you want to gain muscle mass.

– Eat more than you burn (food)

– Progressive micro trauma to the muscle (training)

– Adequate rest and recovery (recovery)

This is what is happening. You go to the gym, lift weights and damage your muscles, you come home from the gym and eat enough to give your body excess fuel, you go to sleep so your body can repair damaged muscle tissue and super compensate. Rinse and repeat, but with slightly heavier weights and a little more food each time.

Here we show you how to increase the volume in more detail for you

How to Bulk Up Lesson 1 – Eat Enough Food

Let’s start with the basics. If you want to grow, you need to eat more calories than you use. It is simple physics; the energy going in must be more than the energy going out, otherwise there is no fuel for your body to build muscles. You can’t build a house with raw materials like bricks, and similarly, you can’t build muscle without protein, amino acids, and carbohydrates in abundance.

The perfect amount is to consume between 500 and 700 extra calories a day. 3,500 calories equals one pound of weight gain; therefore, by eating 500 to 700 more calories per day, you will gain 1 to 1.5 pounds of weight per week. This is perfect.

ANYTHING more than this will make you fat. I don’t care what anyone says about eating until you’re about to explode – your body can only build muscle mass at a certain rate, beyond that rate, no amount of food will make any difference. Your body will just store it as fat, and trust me, it really doesn’t make sense to get fat because you will have to cut it off later.

In terms of macronutrients, you want to make sure you’re getting adequate protein (around 1g of protein per pound of body weight), lots of low-GI carbs like bread, rice, pasta, wheat, oatmeal, and potatoes (simple carbs or sugars). are kept to a minimum). Fats are low but must contain a lot of essential fatty acids in a good balance. If you find it difficult to include your essential fatty acids in your diet, Google “Udo Oil Blend” and grab a bottle.

Eat smaller protein meals 5 to 6 times a day with each session. A protein shake in water is recommended before breakfast (upon waking) and immediately after training. In the post workout shake, add some simple sugars like glucose to get your body out of the catabolic state it is in after training. This is the only time I advocate the use of simple carbohydrates because at any other time of the day they trigger insulin spikes that are a haven for fat storage. Any other times that you have a protein shake during the day is up to you, but those times are a must.

Get enough real food guys! Protein shakes are good at times, but there is nothing that can rival the anabolic effect of getting a good chicken or red meat.

How to increase volume Lesson 2 – Progressive muscle stimulation

Moving on to training. Many beginning bodybuilders or people looking to gain mass will tell you that 80% of muscle gain is due to diet. This is absolutely silly. If you don’t train properly, no matter what you eat, you will never gain lean body weight. However, if you train progressively and don’t eat very clean, you can still gain muscle. Don’t underestimate how important training is!

The most important thing to keep in mind when you are training is that the body will only react to the stimulus it is subjected to. You will not get bigger if you lift the same weight week after week. Must have PROGRESSIVE microtrauma to muscle. This is absolutely essential.

To accomplish this, start your weights around 80% of your maximum and add 5 pounds to them each week. The momentum will take you past your old high and keep adding weight until you stabilize. At that point, take a week off or download so you only lift 80% of your new high. Using this method for beginners is so powerful – I have seen people shed more than 10 pounds of muscle mass in 6 months, they literally changed shape.

Compound movements are essential. If you’re one of these people who does barbell curls on the squat rack, you’ll never get anywhere. You need to do heavy squats, heavy deadlifts, bench presses, military presses, and incline rows. The main part of your routine should consist of the above. You can do anything else, but only after you’ve done the monster exercises en masse!

Don’t spend more than an hour in the gym. Spending too much time in the gym will hamper your gains in the long run. Get in there, do your thing, and get that protein shake down your neck.

How to increase muscle mass Lesson 3 – Get enough rest

If you don’t get enough rest, not only will you not grow, but you will put yourself in a state of overtraining, which means that your body will suffer greatly. You need 7 to 8 hours of sleep at night and you should only go to the gym 3 times a week at most. The four-day split is excessive and not necessary. Most people who have been in the game for a real period of time will tell you that to build muscle 3 days in the gym is more than enough.

If you want to play soccer or do some other kind of sport, that’s fine, do it, don’t listen to these people who tell you that you can’t gain weight if you do cardio while doing volume.

If one day you feel extremely tired and don’t think you will get the most out of your training session, don’t do it. If this happens more than once in a few weeks, then consider taking a week off and then doing it hard again from scratch; it is a sure sign of overtraining.