How to Put On Weight to Bulk Up

Whether for sports or for yourself, bulking up is not as easy as just lifting more weights more often. Follow these steps for tips on how to go about it.

Instructions

Instructions

1. Eat
   If you're looking to bulk up, there's no more important thing you can do than eat. Protein is key for muscle building. Start off your day with it. Eggs, lean ham or a protein shake are all good options. Breakfast is not only the most important meal of the day, it should be your biggest meal as well. Keep fueled with at least three other small meals throughout the day--generally every three to four hours. Foods high in nutrients such as yogurts, nuts, dark leafy greens, fish and skinless chicken all make great choices.

   If you're spending 90 minutes in the gym, try and take in at least 3,000 calories per day.

2. Run... Just not so fast.
   If you're already on a weight lifting regiment, you're likely doing a bit of cardio either to warm up or to cool down. If you're trying to bulk up, cut back on the jogging and the biking; focus on more resistance activities that won't increase your heart rate as much. For example, instead of running for 30 minutes at a moderate intensity, walk or jog for 20 minutes at a more leisurely pace.
   Get your cardio work at the beginning of your workout. Afterward, it's a good idea to refuel with either a protein shake, energy bar or even just a banana.

3. Feel the burn
   Don't be surprised--building muscle is going to require heavier weights. To avoid injury, start slow: As an example, do a couple of sets of 12 reps of whatever exercise you choose at a light and normal weight. For your third set, increase your max by 5 pounds each week. Get in as many reps as you can. Then stop. Move onto an opposing exercise (if you're doing bicep curls, move on to the triceps, chest then back, etc...). Incrase your weight--gradually. Moving up the barbell set is a satisfying feeling. But don't rush it. Let your muscles rest in between workouts. Moving up into higher weights should progress slowly but steadily.

   This will build strength. And more than merely taking some magic powder that retains water in the muscles, strength building is the only way to gain real long lasting bulk.

Training-specific tips

1. Keep the reps down.
   Don't exhaust or overwork your muscles. Let your body rest, and muscles feed off your increased diet. Live by this rule: More weights, less reps. And don't work a muscle group more than twice per week.

2. Give it a rest. Don't overwork your muscles. Try not to work the same muscle group on consecutive days, and limit your overall sessions to around 90 minutes. Letting your muscles rest and feed off your body's healthy protein-rich diet will go a long way to encourage muscle growth

3. Squat. If you're not already a devotee to the squat, then quickly become one. Squatting is the ultimate full body exercise. It will help stimulate muscles from your feet to your shoulders.

4. Stretch.
   Don't forget to stretch. Lifting weights subjects the body to high risk of injury from tears to sprains. Stretching before, during, and after each workout will go a long way to prevent injuries. Make sure you dedicate at least 10 minutes before and after each workout to stretching. Healthy, flexible arms, back and legs are critical to keeping you on track.

Tips & Warnings

• Always lift weights with a spotter.