Have you put endless hours in at the gym trying to to bulk up and gain muscle? Well today I am going to talk on the subject of bulking up fast, no this is not an easy task to do when you are in a stage of trying to add as much muscle as you possibly can while eating for muscle gain, because when you are taking in enough calories to build muscle, it is all too easy to pack on the fat at the same time.
Today I will be shedding some light on how to gain muscles fast, tips to bulking up. There is a very fine line when it comes to taking in enough calories to put muscle on your frame but not taking in too much food so that you are adding fat on your frame at the same time.
The goal behind what you are trying to accomplish is to put as much muscle on your frame as you can in the shortest period of time without adding fat to your frame, that is keeping your physique as lean as possible while you are in the muscle building stage.
Where does the term muscle come from?
A little known fact that not many people are probably aware of, but where the term muscle comes from is a Latin meaning referred to as little mouse, which means when the muscle is contracted it takes on the appearance of a mouse moving under the skin.
Muscles are made up of many fibers that contract when you move them, the increase in muscle volume that you get when you pump iron every day comes from the passing through the muscle fibers this muscle growth is achieved through the regeneration of muscle cells, this is referred to as hypertrophy which is induced muscle injuries from your training.
The need for protein
When your muscle fibers breakdown, they need to repair, this is the time when your muscles will grow. The time that muscles will make their most significant gains is during your sleeping hours, that is why it is necessary to get a minimum of eight hours of sleep a night if not more like ten hours.
Aside from taking in enough sleep, it is necessary to take in a high amount of quality protein like you would get from chicken, fish and tuna. To take in enough protein from food sources alone is a bit difficult, especially without adding to much fat around your midsection.
This is where protein supplementation comes in, in order to ingest enough quality protein to feed your muscles, you need good quality amino acids, the trick is to monitor the amount of calories for your age, body weight and activity level as well as protein and carbohydrates consumption.
Another factor to take into consideration is your body type. Body type would be ectomorph, endomorph and mesomorph.
An ectomorph is someone that naturally has a very thin build and has a hard time putting on muscle size, this type of person will need to take in a very high amount of calories in order to build muscle.
An endomorph is someone that naturally has a large frame with big bones, this type of person will really need to watch their calorie intake because it will be very easy to put on too much weight on in the wrong areas.
Last but not least is the mesomorph which is the type of person that has the perfect stereotype physique for building muscle, this is someone that has a naturally athletic physique, broad in the shoulders and narrow in the waist.
Do a little calorie counting
I know what your thinking, calorie counting takes to much time and work, who has the time to count calories? but counting calories is a necessity if you are interested in putting muscle on your frame and especially if you want to keep the fat off while putting muscle on your frame.
I have supplied a place you can go to get an estimate of how many calories you will need per day to maintain your body weight dependent on your age, weight and activity level. Once you have determined how many calories you need a day to maintain your body weight, then you will need to add on an additional 300 – 500 calories more per day to build muscle.
The more calories that you add on to your diet per day to build muscle is also reliant on your body type. If you are an ectomorph, you will need to consume at a higher rate than 500 calories more per day.
If you are an endomorph body type, you will need to watch your calorie intake and monitor your body weight and adjust your calorie intake accordingly.
Balancing it out
Typically the rule to follow is one gram of protein per pound of body weight and two grams of carbohydrates per pound of body weight. This is just a guideline to follow but there are many weight trainers that consume more than one gram of protein per pound of body weight, for example 1.5 grams to as much as 2 grams of protein per pound.
Monitoring carbohydrates can go different ways as well, some people follow a diet with much fewer grams of carbohydrates, especially if you have a tendency to put weight on easily you might want to keep the carbohydrates consumption lower.
There are many variables when it comes to monitoring your calorie, carb and protein intake, my best advice is to first of all start with your body type and from there go according to your age, weight and activity level with the aid of a calorie calculator and move forward from there.
Bodybuilding is not an exact science, it takes a measure of finding out what works best for you, once you have determined where you will need to balance your portions at, then it is just a matter of moving forward from their.
Balancing out the equation between your weight training and diet will take some work and getting used to and it will take work, but it is all worth the effort when you start seeing results, the important thing is to hang in there and keep training with full intensity but train smart as well.
Once an injury occurs will definitely slow up your progress, if you can find a dependable training partner would be a good stride in the right direction, your training results will increase drastically if you have someone pushing you to train harder.
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If you have any questions or comments, please feel free to leave them in the box below.