Bulking up is all about gaining as much muscle mass as you can in the shortest time possible. Through intense training and the intake of anabolic inducing foods you can pack on substantial amounts of muscle mass within only 4 weeks. Knowing what to do in order to gain this muscle can be tricky, this article will show you how to successfully bulk up in 4 weeks.
Eat anabolic foods and a lot of them
In order to gain weight and mainly muscle weight you must overload your body with high quality, muscle inducing foods. There are many so called healthy foods out there; all you want is the food that will add to your muscle gains and overall health. You must throw out all the junk that will give you no benefit and only eat the best foods for muscle growth.
The main food you must eat in order o gain any muscle weight is of course protein. Protein is the only macro nutrient your body can use to build new muscle tissue. Eat at least 1 gram of protein per pound of body weight.
The best sources of protein are chicken, eggs, beef, fish, milk and whey. Eat a combination of these throughout the 4 weeks. They all contain high amounts of quality protein and all have there own nutrient benefits, variety is key.
Eat plenty of healthy fats to boost your daily calories. Healthy fats will increase your energy levels and your anabolic hormone levels for even greater muscle gains.
Good fats to eat every day are avocados, olive oil, nuts, coconut products, dairy products, animal fats, fish oils. Supplement with fatty acids using cod liver oil and omega 3 tablets, as most people don't eat enough fatty fish every day. The extra omega 3's will elevate your testosterone levels greatly.
For carbohydrates all you need is mainly vegetables for their excellent nutrient content and some fruits.
Train intense and heavy
Training is what will stimulate muscle growth. It must be short intense sessions that stimulate the most muscle fibers. Then you can rest between workouts and grow in strength and size ready for the next workout.
To make the workouts intense aim to lift the most amount of overall weight in the shortest time possible. This means lifting for low reps and heavy weights. Big compound, multi joint exercises. Short rest periods between sets and exercises.
Workout every other day and try to only work the same muscle groups a maximum of twice a week. You must progress in each workout in order to continue muscle growth. Increase the intensity each week, through increasing the reps and weights.
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