10 Strategies To Help You Bulk Up

Strength is known to be the foundation of nearly all physique and performance goals in people. When one decides to become strong, they will likely gain more size easily, lose fat easily, run faster, hit harder if one is a boxer, play longer in case of NBA and NFL players and be able to complete heavy tasks around the home.

If you are looking to increase muscles, instead of training like a maniac, you need to adopt different strategies.

Below are 10 strategies that will help you to bulk up

  • Start with the big four

The big four means that you need to perform squats, bench press, deadlift and shoulder press. These are known to be the best strength building exercises that any individual will be successful with if they were to try them out.You can always add chinup and rows which are known to be the best assistance lifts and help to complete bench and shoulder press.

  • Alternate muscle groups from time to time

The human body is composed of muscles both big and small and during training, the tiny muscles may tear. Although the tiny muscles will get to rebuild and repair during the rest period, it is important to alternate muscle groups from time to time. This helps you to avoid serious injuries especially if one does not allow the muscles to rebuild and repair well.

  • Simplicity is the way to go

When you join a gym, there are trainers who will make you lift weights at a certain rep speed. Instead of counting the number of reps you are doing, simply focus on raising and lowering the wights in a controlled manner. Therefore, you need to keep it simple.

  • Have a log

During your exercises to muscle building, you need to keep a log of your sets, your reps and the fate of each workout. It is important to keep track of the exercises you are doing. This will help you to constantly strive to improve.

  • Drink water always

Water is a vital drink and it helps to nourish our body as well as our muscles. You need to ensure that you drink 8 to 10 glasses.

  • Eat a healthy balanced diet

The body requires nourishment in order to continue growing and increasing in size. To ensure that your muscles are able to grow, you need to consume a healthy balanced diet. The balanced diet should consist of carbohydrates, fats, proteins, vitamins and minerals. You need to consult a nutritionist.

  • Never overdo it

In order to ensure that you don’t injure your body, you need to stick to three or four lifts per workout. When you do so, your body will be able to take advantage of hormonal surges. It is important to remember that when you perform a lot of exercises at a go, majority of them will not be completed well.

  • Consume lots of proteins

Proteins are the building blocks of muscles, therefore if you are looking to increase your muscle mass, you need to eat more protein. There are various foods that are good sources of protein and they include eggs, protein bars, cheese sticks and protein shakes.

  • Get enough rest

Sleep deprivation has been found to inhibit growth hormone which is important for muscle building. Therefore you need to get enough rest every night.

  • Balance

In order to achieve muscle mass, you need to balance your training. Start by following rules of workouts to avoid injuries and muscle imbalances.

In conclusion, if you are looking to increase your muscles, there are strategies that can help you achieve that and they include drinking water, eating a balanced diet, eating protein, balancing your training, sleeping well and not overdoing it among others.


Blogging has meant that I can meet and talk to all my fitness freak readers, who are as in love with being healthy as I am. I also get to show meal plans and important aspects of form while excising. I'd like to think that I've kept people safe in their pursuit of health while also giving them the tools they need. So my blog sort of is like a tool for other fitness freaks, which is another reasons I started it.

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