So, you want to bulk up?
It is not as difficult as it may appear. First of all you will have to increase your calorie intake daily. Your body needs the fuel to recover from the workouts and build/repair the muscle necessary for growth. So you want to take in more calories than you will burn up. You need to make sure these calories are good healthy calories. I will write more about nutrition.
Secondly, I suggest you split your workout routine into two i.e. you do low reps/heavy weight during one workout and then you do high reps/low weights during the next workout. During your low reps/heavy weight workout you want to concentrate on mass building compound exercises like squats, bench presses, dead lifts, shoulder presses etc and on your high reps/low weight workout you want to do more isolated type exercises that will bring out the separation and definition in your muscles. Third, you want to make sure you get enough rest to recover between your workouts. I prefer working out every other day and allow a day of rest and recuperation between weight lifting.
Depending on your metabolism, you want to moderate your cardio to maybe 30 minutes 3 times a week. If you have a high metabolism, reduce the cardio so that you don't burn up all the calories you consume. If you have a slower metabolism, slightly increase the cardio so that you don't put on a lot of fat.
Fourth, take creatine about 5g daily. It is one of the best performance supplements available. I also take L'Glutamine and L'Arginine these are necessary amino acids for muscle development. As well as ZMA (Zinc and Magnesium), multivitamin, and flaxseed oil/ fish oil. I take ISOPURE whey protein; it has 50g of protein per packet. I like the taste and all the protein you get for the buck. Two packets or scoops a day will suffice, but you want to add whole foods like fish, chicken, vegetables, and good carbs to make up the bulk of your calories. Try to consume at least your body weight in grams of protein daily. So, for example if you weigh 150lbs, try to consume at least 150g of protein daily.
Nutrition is very, very important. You will make 0 gains without adequate nutrition. Visit the nutrition page below.. |
