Every bodybuilding journey has different stages of building muscle: bulking, cutting, recovery, maintenance, and more. There are many new bodybuilders who entered the industry and are still confused about what to do in each phase. For example, many bodybuilders know what the bulking stage is but are confused about even the smallest things. The bulking stage is when you actually build the muscle and get bigger, so doing it right is very important. In this blog, we are going to look at what you should do as a new bodybuilder during the bulking stage to make it perfect.
Nutrition And Supplementation
Since the bulking phase involves you getting bigger and putting on the maximum muscles, you need to have a proper diet along with good supplements that are available through trusted sources like Deuspower.info. When it comes to diet, always look for whole foods that are rich in protein. You need to aim to have at least 1.6-2.2 g of protein per kilo of your body weight to build muscle. Some good options of protein that you can include in your diet are chicken, turkey, beef, eggs, fish, etc. Just make sure to measure everything correctly based on your calorie intake so you stay right on track.
Build A Structured Training Regimen
The bulking phase is associated with strength training, so you need to build a structured training routine that hits all your muscles in the right way with a training volume you can easily look forward to. Don’t just include 6-8 workouts for each muscle group; studies have shown that just 1-3 workouts per muscle are good enough for gains. Focus more on compound exercises such as squats, bench presses, deadlifts, etc., since they target more muscle groups with the same movement that can save you time and energy.
Manage Your Caloric Surplus
When it comes to bulking, managing calories can be a bit hard. Most people might go for “dirty bulking,” which is just stuffing calories from unhealthy sources without any tracking. This can affect you in the long run and give you a bad shape. You should aim for “clean bulking” and take your time with it; add just 300-500 calories to your maintenance calories and stick to healthy options. This ensures that you build muscle without any additional fat gain. Also, make sure to eat every 3-4 hours to ensure you get the right amount of calories for muscle growth at all times.
Hydration And Sleep
Sleep and hydration are two important factors you cannot miss out on during your bulk phase. The recovery phase is when your muscles actually build, so you need to get these two right. You need to drink at least 3-4 liters of water and have 7-9 hours of sleep every day to help your muscles recover faster and get you ready for the next day.
Final Thoughts
At the end of the day, a proper bulking phase requires a correct understanding of nutrition and lifestyle and making changes accordingly. Make sure to take your time with the bulking phase and avoid any fast means to build muscle.
