Gain weight
build muscle
Main Focus
Calories
In order to gain weight and muscle, you must eat more calories than you burn. This is the most important part of bulking.
Weight Training
You want to gain weight but not for it all to be fat. Weight training will ensure when the numbers go up on the scale that you are gaining muscle.
Consistency
Consistency is required before you see results. Staying on programme and meeting your calories can be difficult but there are may things you can do to make this easier
The detail
Food
Food is the most important part to bulking. To gain weight, you must eat in a calorie surplus which means eating more than your maintenance calories. Your maintenance calories are the amount of calories your body needs in order to maintain your body weight. To calculate your maintenance calories you can use our calculator here.
Click the image to head over to our food page to get all of the detail on calories, macros, what food to eat and when to eat it if you’re struggling to meet your calorie goal.
In order to gain the most muscle possible whilst bulking, you will need to follow a workout programme and track your progress. This will ensure you achieve progress overload (gradually increasing the intensity of your strength training workouts to increase muscle size, strength and endurance).
Click the image to view our gym page to get all of the detail on workout splits, how often you should train and rest, *** and even free workout plans
Gym
Supplements
Supplements are not required to gain weight or muscle but they can definitely help. The main supplements you may want to use would be;
Whey protein – to help meet your protein target
Creatine monohydrate – to aid performance, recovery and also increase water retention, and therefore size, in your muscles.
Pre-workout – to increase your energy and focus in your workout.
Click the image to view more detail on the supplements mentioned above and also other popular supplements.
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