There are many people who want to bulk up and gain weight. Whether you are a bodybuilder who wants to get bigger or someone naturally skinny, here are 5 tips that you should follow in order to achieve that goal:
Tip 1: Eat More
This is a no-brainer. If you want to bulk up and gain weight, you need to eat more. Try to determine how many calories you are eating on average right now and add 500 to a 1000 more per day. Remember to eat clean and your caloric intake should consist of healthy carbohydrates, protein and healthy fats. Remember that healthy fats should be a part of the diet as well, as they are necessary for the body. Sources of healthy carbs are for example brown rice or sweet potatoes, while an example of a source of healthy fats is avocados.
Tip 2: Do Compound Lifts and Lift Heavy
The number 1 mistake many newbie lifters and skinny guys make is that they do a lot of isolation exercises (for example for biceps). Isolation exercises are for experienced lifters who want to carve up and isolate different muscles. If you want to grow, you need to do compound exercises such as squats, deadlifts and bench presses. Compound exercises hit various muscle groups and are needed for the body to grow. If you want your body to grow, then your exercise plan needs to rely heavily on compound exercises, no matter if you are a beginner or more experienced. Also don’t forget to periodically up the weight you are lifting. Your reps for all of these exercises should be in the 6 to 12 rep range. Try to do 3 to 6 sets of each of the exercises. Most of your exercises should be done using free weights. If you are a beginner, you can start off with a full-body routine, which you repeat 3 times a week, keeping at least a day of rest between each lifting day. A short, intense workout is much more effective than a longer one.
Tip 3: Drink Lots of Water
On average, a man should drink 2 liters of water a day (an average woman should drink around 1.6 liters). On exercise days, that should go up to 3 to 4 liters. Staying hydrated is a key requirement for a healthy body and also for bulking up.
Tip 4: Get Plenty of Sleep
Your body grows during sleep and that’s why getting a good rest is very important. Try to go to sleep around 11pm and try to get 8 to 9 hours of deep sleep.
Tip 5: Stay Focused
You will never achieve top results if you just mess around and don’t stay focused on what you are trying to achieve and the process of getting there. Set up a plan and try to follow it. Don’t make excuses!
Good luck! 🙂