Everybody wants to get big, but surprisingly few are willing to put in the work. Believe it or not, only 30% of adults engage in strength training workouts at all, let alone hit the recommended minimum of twice a week.
If you’re looking to put on some quality mass, then it’s time to take it seriously. That includes your training, your diet, your sleeping habits, and, most often neglected, your bulking stack. Let’s talk about how to finally put on some size this year!
Before we talk about specific supplements and ways to get big, we need to talk about the fundamentals of building muscle. No matter how good a supplement is, you will still need to follow the basics if you want to get anywhere. Here’s what you need to know.
When working out, progressive overload is key. If you keep going to the gym on chest day doing the same routine of flat bench, dips, incline dumbbell presses, push-ups, and flyes with the same weight, you won’t get very far. Muscular confusion is the key.
Your body will adapt to any stressor that you put forward, so don’t let it. Instead, make your body think that it’s a struggle to survive and that it needs to be prepared for anything at any time. Switch up your routine, your rep schemes, number of sets, and exercises as often as possible.
Also, you want to focus on compound movements primarily. It’s okay to use isolation movements at the end of your workouts, but compound movements like squats, deadlifts, pull-ups, and bench presses will help you build muscle quicker by increasing testosterone levels and putting your body into an anabolic (muscle-building) state.
If you discover that you aren’t seeing strength or muscle gains, stop and assess. Ask yourself; what is your training missing?
You can start by going heavier on your weights and going for fewer reps in your sets (or vis versa), incorporating more compound exercises into your routine, or improving your nutrition and supplement routine.
You cannot build muscle without a calorie surplus, so don’t bother trying. Try to eat at least 5 times a day and get enough nutrients, both macro and micro.
Macronutrients are your proteins, carbs, and fats. Ideally, 55% to 60% of your calories will come from carbohydrates, 25% to 30% from proteins, and 15% to 20% from fats. More importantly, try to acquire these from quality sources.
For carbohydrates, the bulk of your diet, whole grains like brown rice, whole wheat, barley, and oats are excellent sources that will keep you full throughout the day. They’re also packed with fiber and micronutrients essential for digestion and nutrient absorption. Other than that, quinoa and sweet potatoes are some of the best sources.
For protein, stick to lean sources like poultry, lean cuts of pork or beef, low-fat dairy products, eggs, and plant sources. Legumes like beans and lentils are great, as well as nuts, tofu, chickpeas, peas, and more!
Lastly, for fat, stick to avocados, fish, nuts, and seeds. These are all great sources of high-quality fats that won’t limit your gains and will help you stay full and healthy throughout the day. Avoid too many saturated fats or processed oils when possible.
Sleep is when your body makes the repairs necessary to build muscle, and it also helps you stay fueled and focused during your workouts. It’s nearly impossible to build muscle without enough sleep.
Prioritize getting at least 7 hours of quality sleep every night. You can take supplements like melatonin to help, but try shutting off electronics before bed and using some type of white noise to help you sleep through the night.
We’re fortunate enough to live in a world where we can easily access all of the supplements we need for maximal muscle-building efficiency. However, it comes at a price. The price is sorting through all of the junk.
Just remember, there’s no such thing as a substitute for training hard in the gym and eating a calorie surplus. Supplements can certainly help take you to the next level, but only if those conditions are met.
There are undoubtedly some supplements that can help you put on quality muscle mass, while others will barely help you achieve anything or even limit your gains. If you’re serious about getting big, then here’s the best bulking stack to get you big this season!
Whey protein is the obvious choice, as it’s the most common, often cheapest, and the fastest-absorbing option on the market. While it may seem expensive to buy a 5-pound container, the cost per serving can be as little as $0.50.
Protein powder makes it a lot easier to hit your protein targets, which is a major challenge during a bulk. Most bodybuilders will try to hit at least 0.8 grams of protein per pound of body weight and even up to 1.2 grams per pound.
Soy protein, pea protein, egg protein, and casein protein are also very popular options if you don’t want to use whey protein. Regardless of your choice, find one that tastes good and doesn’t have too many fillers.
For an easy way to test the quality of a protein powder, pull out your calculator and remember that 1 gram of protein is 4 calories. Read the nutrition label on the container and multiply the grams of protein by 4. Take that number and divide it by the number of calories at the top.
If the number is below 0.75, then you aren’t even getting three-quarters of your calories from protein per serving. Some may even go below 0.5, which is far too low. Aim for 0.75 or higher for the best protein powder.
Creatine gets a far worse reputation than it deserves. It’s a natural compound found in almost every animal product, which you likely consume on a regular basis.
It is not simply a “water sucker” to pump your muscles full of low-quality weight. It can help you lift heavier, perform better in your workouts, help with endurance, and help you gain weight. Always look for creatine monohydrate and find a supplement with the least fillers and added chemicals.
SARMs have a mixed reputation, but let’s be very clear; they are not steroids. SARMs do help improve your body’s natural anabolic state, potentially allowing for greater testosterone production, protein synthesis, muscle-building, and fat loss, making them perfect for a bulking stack.
However, it’s very important to buy SARMs from reputable dealers. This way, you know you won’t be getting any unnecessary fillers or chemicals in your product. There are different types of SARMs for bulking, cutting, and more, so always look through reviews and product descriptions to find the right products for your specific goals.
Also, always be sure to follow the directions specified by the manufacturer. Like pre-workout powders and other supplements, SARMs need to be taken in cycles for the best effects.
We’re not here to sell you pre-workout or anything else, so we’re going to be entirely honest with you. Pre-workout is an optional supplement. It works for some, and some can get by perfectly without it.
If you drink coffee, tea, or espresso in the morning before your workouts, you may not need a pre-workout at all. If you have negative reactions to caffeine and other stimulants, then it’s best to avoid them. In that case, there are plenty of stimulant-free pre-workouts that you may want to try, but it’s entirely up to you.
Generally speaking, pre-workouts are there to help you get the absolute most out of your time in the gym. If you feel that you struggle to bring yourself to failure on every set, or if you think that you could use a boost to get that one extra rep, then give pre-workout a chance. It may make a big difference.
Otherwise, if you feel entirely motivated in the gym every time, then keep doing what you’re doing. You’ll save money and you won’t have to monitor or cycle your pre-workout routine.
If you do choose to use pre-workout supplements, always read the list of ingredients and search for any ingredients you don’t know of. Be sure to follow the directions and cycle the supplements as required.
Branch-chain amino acids (BCAAs) are an excellent supplement to help aid in recovery, allowing you to get back to the gym much sooner. If you find yourself failing on sets or missing new PR attempts because you’re still sore from that tough workout a few days ago, then consider trying BCAAs.
They’re the exact same as the amino acids that form the proteins you use. They are only broken up for easy digestion. Most BCAA powders come in great flavors with limited fillers, but be sure to read the ingredients anyway!
We discussed the most popular and important supplements, but there are some other favorites people have with promising research for bulking. Here are some others to consider for people with different needs.
Gamma-Aminobutyric acid, more commonly known as GABA, is the inhibitory neurotransmitter in the developmentally mature central nervous system. Its primary role is to reduce neuronal excitability throughout the nervous system.
In English, that means that GABA is a hormone that helps you relax, which can help improve sleep. However, the primary reason people use it during a bulk is that some research suggests it can increase your natural HGH levels.
Human growth hormone is something all of us have and we all produce it naturally, especially when lifting weights and eating a healthy diet. GABA may help your body produce it in higher qualities, which can potentially lead to greater strength and muscle gains over time.
L-glutamine is an important amino acid that we all need to survive. Its primary role in bodybuilding is that it aids in the synthesis of proteins, which is essential for building muscle.
Glutamine also acts as an important fuel for your muscles, which can help you squeeze that extra rep in the gym. It’s commonly found in pre-workout powders or taken on its own for an extra edge in the weight room.
Another essential amino acid, L-arginine is commonly found in red meat, poultry, and fish. It is also another important building block of proteins and architect for protein synthesis. L-arginine is more commonly associated with promoting endurance and muscle conditioning, which can help you stay fairly lean during your bulk!
Some of the “mass builders” or “weight gainers” on the market are total rip-offs, so be careful. They may come in a two-pound tub, making you think it’ll last you a while, but then you look at the nutrition facts and see that there are only 5 servings.
However, they can help you put on weight if you find the right ones. If you’re trying to limit your fat or sugar intake, then take a look at the nutrition facts and find the right product for your needs.
Now that you know how to efficiently build muscle, prepare your bulking stack for the season and start getting big. Whether you’re a hard-gainer or not, you’ll be amazed at how big of a difference the right stack can make for your goals.
Start putting these tips to use today and stay up to date with our latest health and fitness tips to help your reach those goals sooner than ever!
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