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Tired of not seeing the gains you've been working for? Bulking is the quickest way to pack on quality muscle and weight in short period of time.


You need to put down sufficient calories weekly to change the number on the scale. To ensure that weight gain is mostly lean mass and not spare fat, your caloric intake has to be properly calibrated. Your “training age” — the number of years you’ve spent dedicated to lifting — also influences your nutrition.

Research suggests that the more advanced you are in your gym career, the more precision is required with your diet. If you’re new to the gym, you can afford to be more liberal with your caloric surplus, a luxury not afforded to advanced bodybuilders.


Training for Gains

If calories and macronutrients are the building blocks of muscle gain, your training is how you put those materials to use. Without the right workout program, you might find yourself with a big pile of bricks and no structure to show for it. 

There are plenty of good programs to pull from, but guidance on how to approach your workouts while bulking isn’t as readily available. To get the most out of your hours in the gym and put all those calories to good use, there are a few things to keep in mind. 



Making steady progress with your body should be at the forefront of your mind throughout a bulking phase. This may sound obvious, but it can be all too easy to get wrapped up in the details and forget the big picture.

If you’re trying to grow your legs and your squat numbers are going up, you’re getting a good pump in the gym, and you’re recovering adequately between workouts, there’s no need to make too many tweaks or changes to your form or program. Pursue perfection in technique, sure, but don’t fix what isn’t broken. 



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