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how to bulk up guide irondaddy

How to Bulk Guide

Bulking is a very popular term that you hear among bodybuilders and here we’re going to learn how to bulk up. The bulking cycle is referring to the period when you’re trying to gain as much muscles and strength as possible. So, to bulk up basically means that you pack on muscles, gaining weight and size. However, in order to be able to bulk up, you’ve got to know how to correctly do it.

If you’re searching for the most effective ways of bulking up, you should follow some basic rules. There’s a lot to know and learn, but there are some basic rules that you can’t achieve your bulking goals without following them.

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If you’re using anabolic steroids in order to bulk up then you should know that they are helpful in assisting the bulking cycle. They are making you get the most out of your training and nutrition. However, you shouldn’t expect to use steroids and grow without a proper bulking cycle. There are different anabolic steroids for different needs. Some are for bulking, others are for cutting. Some people even interchange them (rarely using bulking steroids for cutting and vice versa). The point is that the bulking vs cutting cycles difference mainly lies in the eating and working out habits.

If you have questions regarding anabolic steroids for bulking, we can help indicate which steroid (or steroids stacked) you need, the dosages, and for how long. But you must still follow these rules.

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So, if you’re looking to bulk up, first you’ve got to learn about how to do it properly. Then you’ve got to properly use steroids if you plan to do so.

What is Bulking?

Bulking is a phase of bodybuilding where you gain muscle mass, strength, weight, and size. It generally means that you’re staying in a progressive increase in the number of calories that you eat that is higher than your body’s needs (maintenance calories) in combination with intense weight training (for hypertrophy).

You don’t have to be or think to become a bodybuilder for bulking up. Anyone who is searching for gaining muscles and size to their frame can bulk up. But it’s fairly obvious that in competitive bodybuilding, bulking is done to another level with attention to every single detail.

So, bulking is the phase when you’re growing muscles. In this phase, you’re intentionally eating more calories than your body needs for a specific period. Usually, that’s at least 2 months but can be up to 6 months or years*.

*If you plan to bulk for long periods, you can follow the bulking phase. But remember that you shouldn’t run anabolic steroids for that long. We would help you determine the perfect period for you.

Bulking is the period when your muscles grow and they cannot grow out of nothing. You need to provide your body with extra calories in order to boost muscle size and strength. Of course, all while you’re weight training.

But it’s important to remember that depending on various factors, the body tends to add fat during bulking phases because of the extra calories you consume. That’s why many users are following a few bulking cycles and then resort to cutting cycles.

how to bulk guide gain muscles Bulking vs Cutting

  • Cutting cycles is the phase when you’re attempting to lose the extra fat.

It’s a period when you aim to eat in a caloric deficit for burning fat while maintaining lean muscle tissue. During cutting you’re eating in a caloric deficit and during bulking you’re eating in a caloric surplus. Moreover, you’re reducing the weights in the gym during cutting and you’re adding more cardio and aerobic training.

All of this helps reduce the extra body fat that you likely accumulated during the bulking cycles and helps maintain lean tissues accumulated during the bulking cycles. Therefore, it helps you achieve a ripped, shredded, defined, vascular and harder muscle definition.

  • During bulking the goal is to gain muscle mass and you may add some fat.

During cutting the goal is to lose that fat and maintain that muscle. Usually, remember the 10-30% maintenance calories. You need 10-30% extra calories for bulking and 10-30% under calories for cutting. I recommend starting slowly at 10% in both cases, then slowly increasing/decreasing (depending on your goal) to 20% and ultimately to 30%.

A huge increase in calories over maintenance during bulking is likely to add way too much unwanted fat. A huge decrease in calories over maintenance during cutting is likely to make you lose way too much lean muscle tissue (muscle loss).

Training on a Bulk

You need to know that there are different exercise plans for different goals. For example, when you’re training for strength specifically, you need a specific training plan. When you’re training for cutting, there’s another training plan. And obviously, when you train for muscle growth (hypertrophy) there’s another training plan.

In case your calories and macronutrients are on point (we’ll get into that later) then your training is how you’re putting those materials to good use. Without following a proper workout schedule, there’s a high chance you wouldn’t grow muscles as you wish to, or you would gain fat instead.

If you have zero knowledge of training – I strongly recommend talking with a professional trainer in your gym. A personal trainer can greatly help you indicate the best exercises and overall workout plan for you and your goals by taking into consideration your health conditions, weight, height, age, and so on and so forth.

Basics

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There are a few main things that I would recommend when it comes to working out for bulking cycles:

  • Train More Frequently – it’s best to train six times a week for one hour rather than three times a week for two hours.
  • Find Perfect Rep Ranges – usually, the perfect rep ranges anywhere between 8 and 15 reps for most exercises. Nonetheless, some exercises like deadlift and benching (including others) work well with 5-10 reps. It also varies from one person to another.
  • Train Volume – usually it’s anywhere between 12 and 20 total weekly sets. Find your sweet spot based on your response, soreness, what works best, etc.
  • Progressive overload – you might need to start increasing weights and volume as you’re getting more experience and getting bigger and stronger.
  • Shock your muscles – always have a variety of different exercises. Do not follow the same exercises on a weekly basis. Always work out different muscle groups with different exercises.
  • Train until complete failure – in order to make sure you’re getting maximum out of your exercises, you could try drop sets. After finishing your set, reduce the weight by about 25% and continue repping until you can’t anymore.
  • Cardio after weight training – a lot of people in the bulking phases don’t know whether they need cardio or not (I do recommend cardio at least once a week) and when exactly. I would recommend after weight training. You need that energy to perform the best way.

Eating On a Bulk

You’re tearing your muscle fibers in the gym to allow them to grow, but you need proper nutrition to allow them to grow. That’s why you need to determine your calorie and macronutrient intake for maximum results. As said, during bulking it requires you to consume more calories than your body requires.

For estimating the daily calorie that your body needs, you need a calorie calculator. It takes into consideration your weight, height, age, sex as well as physical activity level on a daily basis to estimate your maintenance calories.

Most experts suggest that eating 10-20% above the daily calorie maintenance needs during bulking is going to be ideal, allowing you to gain 0.25-0.5% of your body weight per week. Obviously, if you’re using anabolic steroids you could increase the calories and this would allow for an even faster addition of extra muscles.

So, if your body needs 3,000 calories per day, for example, as maintenance calories to maintain your weight, then you need to aim for at least 3,300 calories or more. The exact amount of calories depends on your level of experience too. For example, beginners who never used steroids and never bulked before could easily increase by 30%. But bodybuilders with many years of experience shouldn’t go over 10% in order to limit the body fat increase risks.

Adjust your calorie intake depending on the muscle and the fat amount you gain. If you’re not adding any muscles it’s likely you need to increase calories. If you’re adding too much fat it’s likely you need to decrease calories.

how to bulk and grow muscles

Macronutrients

The amount of calories you consume during a bulking cycle is extremely important, but you’ve also got to determine your macronutrients.

Macronutrients are carbs, fat, and proteins. These are the nutrients that are highly important for any diet and you need them in larger quantities in your diet. That’s why it is so important to avoid junk food (pizza, ice cream, cheeseburgers, etc.). While they could easily make up your calorie needs, they won’t fulfill your macronutrient needs required for you to grow muscles and not fat.

Remember that one gram of carbohydrate and protein contains 4 calories and one gram of fat contains 9 calories. Out of 100% of calories, for bulking up, you should get anywhere between 45-60% of calories from carbs, 30-35% from protein, and 15-30% of calories from fat. When bulking up, I would recommend 25% fat, 35% protein, and 40% carbs.

Assuming that you eat around 3,300 calories per day, your diet should contain about 400 grams of carbs, 280 grams of protein, and 100 grams of fat. You can adjust these macronutrients based on your needs, but I wouldn’t recommend getting fat lower than 10% and protein lower than 30% in order to support optimal muscle growth.

At the same time, don’t overeat proteins. Too much protein is likely to cause gastrointestinal issues and others. Aim for around 1 gram per pound of body weight (or 2 grams per kilogram of body weight). A little bit more won’t be a problem, but don’t overdo it. Less than 0.8 g per lb (or 1.6 g per kg) won’t be enough to grow muscles.

Carbohydrates, however, are the favorite energy source for your muscles. You need enough carbs during a bulk to perform properly in the gym and allow muscle gains.

What is Body Recomposition?

You may have heard about this term mentioned by professionals. This means that you’re basically bulking and cutting at the same time. It means that you attempt to grow muscles and burn fat simultaneously. Of course, everyone would wish to do so. Is it possible?

Well, yes and no. It’s definitely not possible for people who have a lot of experience and their muscle gain is getting close to the limit while having a very low body fat percentage. These people need to follow a serious bulking plan to gain a very little amount of muscle while they need a very serious cutting plan to maintain those muscles and lose the last extra bit of fat.

What about people without experience? Well, it’s possible, but it highly depends on many factors such as your genetics, diet, and workout plan. It’s possible only for people with good genetics, who are still newbies in the entire bodybuilding game and are very careful in their diet and workout plan.

But even then, I would still recommend bulking and cutting (or cutting and then bulking – depending on your body type, goals, and body fat percentage when you start body transformation). That’s because it’s easier and much faster to grow muscles and then burn fat (or burn fat and then grow muscles) rather than doing it all at once. Even with anabolic steroids that greatly assist it.

bulking up in gym

That’s because for bulking you need a slight calorie surplus while for cutting you need a slight calorie deficit. You need to be at calorie maintenance for achieving this goal with very close attention to macronutrients and very hard training plans.

Supplements During Bulking Cycles

Besides eating right and training properly, there are various supplements. You can take them with or without anabolic steroids. They can help achieve your goals, limit side effects from steroids, and so on and so forth.

First things to mention – vitamins and minerals. Anything can work great. Getting yourself multivitamins can greatly help. Second, there are pre workout supplements that you can try. Caffeine works as a pre workout for some people too. There are mass or weight gaining supplements that are meant to help you grow too. Creatine is a popular supplement among those who search to bulk up. Protein powder can be really helpful either.

Any herbal and natural supplement can be helpful. You may give them a try and see how they work. Again, they may assist you to grow further and may lower the risks of side effects from steroids that you may use to help you grow!

Conclusion

In the end, the main factors that you need to pay attention to are the way you’re eating and working out. You can always get professional help from a nutritionist or personal trainer in regards to this. If you need help regarding bulking anabolic steroids – we’re always ready to help.

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Remember that you also need to get enough sleep. Recovery is an extremely important part of a bulking phase. Get 7-9 hours of sleep at night, hit the weights hard, and eat properly and you’re sure to grow. By adding steroids from our site you’re sure to see yourself grow!

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