Bulking Season Is Here
So, for the muscle building enthusiasts out there, you’ll know exactly what this means. You’ve done the big cut, and spent the whole of summer looking shredded. But with the winter months fast approaching. This ritual is something you go through year in, year out. But it’s time to think about the best bit, bulking, and what you can do differently to improve your gains.
One of the core value of bulking is religiously planning your food to make sure you’re getting the right intake of macros, micros, and healthy fats. If you’re new to bulking, understanding the perfect ratio for your body is key. Micros is short for micronutrients, and macros are macronutrients. The macros are made of three components, carbs, protein, and fats. They’re what will fuel your energy during workouts, and day to day life. They can be found in foods such as beef, chicken, eggs, healthy nuts, and dairy products.
Micros are the vitamins and minerals your muscles need to support healthy growth and essentially help utilize your macronutrients to their full potential. Micros can be found in the same foods as macros, but also in potassium-based foods such as spinach, bananas, potatoes, and any other greens. To begin with, try mixing up your macros and micros and see what works best for you. Meal planning is pretty much essential with bulking, so make sure you do your meal prep for the week and have a broad range of foods, to begin with. Also, make sure you’re utilizing supplements such as added protein shakes and BCAA’s to propel your gains. If you’re struggling to find the right combination, take a look at articles like this to help you! https://bodyspartan.com
Rest is a key part
Now, before we move onto the workout, it’s important to remember that rest is a key part of bulking. As you lift heavy weights, tiny muscle fibers will begin to tear in the strain. This is good, but without giving them time to heal correctly, you will run the risk of injury. Allowing a day or two between working a certain set of muscles is advised. But don’t get too lazy. If one day you work biceps and chest, use your rest day for those muscles to work legs and lower back. If you persistently train one muscle, severe tears can result in the need for medical attention. Whether that be through physiotherapy from people such as www.parkcityphysicaltherapy.com, or even surgery is some extreme cases. Although these are rare, it can happen to people who don’t respect their bodies and give it the time it needs to heal.
Workouts are one of the main components of building solid muscle. So finding the perfect workout for you is essential. As said in the previous paragraph, it is important to vary what muscles you’re working each day, to allow your other muscles to rest. When it comes to bulking, the aim in the gym is to do as little cardio as possible, and the highest weights you can. Smaller sets of higher weights such as 5 sets of 5 reps will give you better results than lower weights with more reps and sets. Begin by pushing yourself and lifting just past your comfort zone for the first two weeks. Then, slowly increase by 5-10kg a time. Make sure you’re varying the exercises as well. There are plenty of useful workout guides such as this https://www.bodybuilding.com one online to guide you through.