Learn How to Build Muscle

Most Common Bulking Mistakes

Bulking is a great and effective way to add muscle and mass to your physique - but only if you do it right!

Many people make the mistake of eating too much or eating the wrong things while on their bulk.

If you really want to learn how to bulk properly, read this article to learn all the important concepts and things to avoid!

First, it is worthwhile to know what exactly “bulking” is and why people “bulk”. Bulking is referred to the point in a bodybuilder or lifters diet in which they increase calories above their maintenance and try to build most of their muscle for the year.

Bulking can be done for month or years at a time - depending on your goals and preferences. Usually, bodybuilders will bulk until 12-14 weeks from their competition. They will then spend the remaining amount of time “cutting”, or lowering their body fat percentage to reveal the muscle they built during their bulk.

Because most bodybuilders compete in just one show a year, this means a majority of their time is spent bulking. With such a large amount of time spent bulking, it is easy to understand why you should perfect your bulking strategy.

One of the most common mistakes that bulkers make is not calculating their calories properly. To gain minimal fat and maximum muscle while bulking, you want to consume no more than 500 calories above your maintenance each day.

Any more, and you will surely gain more fat than you intend to. Ideally, you will add around a pound of muscle each week using this calculation. Your calorie intake is arguably the most thing to take into consideration while bulking.

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Without the right calorie intake, you will not build muscle and you will waste time and effort. In addition to proper caloric intake, make sure you are getting between 1.2 and 1.7 grams of protein per day, with at least 20% of your calories coming from fat and the rest of your calories from carbohydrates.

A great way to make sure you are gaining mass during your bulk is to take before and after measurements and pictures. Not only will this be encouraging and motivational, but it will also help you get a good idea of how much more muscle your need to put on and how to adjust your calorie intake. Also, tracking your calories and training is essential and very useful.

While your nutrition should be perfected first, you should also focus on your training while bulking. Many individuals make the mistake of following a program that focuses on isolation exercises (bicep curls, chest flys, etc) instead of compound movements. This is a mistake because isolation exercises don’t promote the release of the growth hormone like compound exercises do.

While bulking, it will be most effective to train each muscle group hard once per week. Get enough rest and recovery between workouts. This means that even if you don’t feel sore the day after your back day, you should not work your back again the next day.

Follow these simple bulking concepts to avoid common mistakes that can hinder your progress and motivation!

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