Before you begin implementing a mass-gaining program, you must first understand the proper way to gain mass. Bulking is commonly referred to as an exercise to gain weight. However, what is not widely known is that weight gain is not caused by fat, but rather by an increase in muscle mass. The ultimate goal of the proper bulking method is not to increase body fat but to build muscle with better shape and endurance.
The right bulking way
Since bulking is closely related to increasing muscle mass, it cannot be done carelessly. Each phase must follow the guidelines so that the muscles receive the appropriate stimulation. For those of you who are just getting started with building exercises, here is the right way to build.
The right way to build mass by maintaining the intensity
As with other muscle exercises, bulking results are highly dependent on physical condition. Some notes on this subject are:
Do the exercise at a real intensity. If you’re a beginner, use low reps and simple movements. Suddenly forcing muscles to work is not the way to increase mass.
Exercise only when the body is in good shape. A sick body can impair the muscles’ working system, making activities slower, easier to tire and feel weak.
Gradually increase the reps. If you’re already used to building exercises, don’t stop at low-intensity workouts, as this hampers muscle development.
The right way to build muscle is by paying attention to the fat content
Another right way to gain mass that is not to be missed is to check the fat levels in the body. Usually, this is done in connection with the weight measurement. The results of the body weight calculation are compared to the fat intensity. Good results are when body weight increases and fat decreases. The tool that is usually used to measure fat content is a body fat monitor.
If the data obtained indicates an increase in fat, it is recommended that you review your exercise and diet. Adding a layer of fat can occur because the intake of calories entering the body is not comparable to that which can be burned with any exercise.
The right way to bulk up is by adjusting your diet
As explained earlier, the wrong diet affects the bulking effect. It is recommended to reduce calorie intake and replace them with nutrient building blocks such as protein, fiber, water, and vitamins. Also replace complex carbohydrates such as wheat, oats, and tubers.
Proper nutritional intake can increase the effectiveness of muscle mass. Therefore, athletes are usually recommended to consume low-fat protein milk. This should burn fat faster and build muscle more densely. Another thing to look out for is adjusting your diet. But that doesn’t mean going on a crazy diet.
In this state, the body is signaling that it may be deficient in sugar, iron, and calories, which will affect its health. The body still has to consume all of its nutrients, but still, pay attention to the respective portions.
For best results, you can adjust meal times from just 2-3 times a day to 4-6 times a day. This includes heavy meals, snacks, and extra fruit.
Post-build supportive nutrition
In addition to adjusting your pre-workout diet, you should also consider post-workout intake for your bulking program. This has a major impact on the absorption of muscle stimulants. It is well known that someone who does post-bulk nutrition can achieve more effective training results.
One of the recommended nutrients is protein, which is usually served in the form of a special energy drink. Protein not only promotes the process of mass development but also plays an active role in restoring muscle conditions that previously worked extra.
There are 3 categories of nutrients that the body needs most, namely carbohydrates, fats, and proteins, with their respective percentages. Broadly speaking, experts suggest the distribution of nutrients as follows:
Carbohydrate calories by 45% to 60%
Protein calories by 30% to 35%
Fat calories by 15% to 30%
Determining this number is aimed at accelerating the process of building muscle mass. Also to avoid the addition of arbitrary food.
Accompany with cardio exercises
Besides consistency, the key to proper mass gain is body balance. Therefore, it is recommended to complement bulking with cardio exercises. The goal is for the body to be “rationed” evenly, starting with breathing exercises, cardio control, improving balance, and maintaining fitness. This support is also effective in relieving stress on certain body points that normally work extra during bulking exercises. This is an effective attempt to prevent injury. You can perform cardio exercises two to three times in seven bulking exercises each.
Perform realistic physical activities
The increase in muscle mass does not happen in a short time but requires a gradual process. Therefore, you are encouraged to perform realistic body activities.
So the bulking program isn’t just about high reps. Exercise must be adapted to the condition of the body by not imposing movement and time. Because the body must first be allowed to adapt.
If this phase is missed, the body can sustain injuries ranging from sprains to muscle tears. Do the exercise with gradual movements and repetitions while observing the body’s reaction.
Increased training load
How do you know that bulking exercises and programs produce positive results? One of them is the stress test. Yes, muscle mass is directly proportional to strength level. Therefore, the higher the load that the body can withstand, the higher the muscle mass. Measurements are usually taken with a barbell and dumbbells. Gradually increase the weight and see how long you can hold it.
However, you are strictly forbidden to force the body. Because the measurement of muscle mass will not be fair, it is difficult to get a real body condition. In addition, the body is injured by the intensity of excessive loads.
Gradually increase the reps
After completing the initial phase of training, the next path to mass gain is to continually increase the repetition of the exercise. For a body used to performing physical movements, standing in place reps make development difficult. Therefore, if you want to quickly build muscle mass and strength, you should not be lazy to increase physical activity.
Take a break
Did you know that rest is the best time for muscle growth? If you still believed that continuous training accelerates the build-up of muscle mass, then you are wrong.
In fact, without a break, the muscles have difficulty adapting to the stimuli from the exercise rhythm received. With the right type of mass gain, you need to allow for a rest period to allow for maximum muscle uptake of the exercise. This phase is also useful for protecting muscles, bones, and joints from fatigue and injury. The ideal bulking workout is done a maximum of 5 times a week. For beginners, it is advisable to pause training days so that they are not carried out in a row.
The last thing to remember about bulking up the right way is that the progression of the exercise is very personal. Even if you start exercising at the same time as everyone else, the results can be different. Everything depends on the state of the body, which affects its ability to accept and develop itself. Even if it sounds very classic, the bulking progress cannot be achieved grandiosely. You must be patient as the exercise progresses through the appropriate phases.
That’s the discussion about the rules and the right way to bulk. An effective mass-building program always begins with a warm-up and ends with a cool-down. The best results from bulking are seen based on the quality of the exercise, not just the quantity.