Health

How to Maximize Muscle Growth and Bulk Up

Maximizing muscle growth during a bulk can be a balancing act. When you eat more calories, your body can begin storing any excess calories as fat, which may make the cutting process more challenging than it generally could be. If you need a helping hand to maximize muscle growth and bulk up without storing excess fat, some of the following advice may be helpful. 

Align Yourself With Experts

Whether you’re new to bodybuilding and the health and fitness world, or you simply need a helping hand when you encounter problems with bulking, it can be worth talking to the experts who understand what you’re trying to achieve. 

For example, experts from Steel Supplements have resources that point you in the right direction of supplements to try, food to eat, and exercise routines to include in your week to help with strength and toning. When you aren’t sure about the direction you’re supposed to head in, stopping and asking for help may ensure you don’t stray too far from your objective. 

Start Lean

The best time to start bulking is when you’re in a lean state with body fat levels of around 16% for females and 10% for males. When you’ve lost weight or are lean to begin with, your body may already know to use your net calories for muscle growth, training, and recovery. 

If you don’t begin in a lean state, your body may increase body fat stores, leading to fat gain at a faster rate than muscle growth. 

Gradually Increase Calories

Being in a calorie surplus is how you gain weight. That’s why people trying to lose weight will exercise more and eat less, which generally results in a calorie deficit

When you’re exploring your options around bulking, there needs to be a balance between fat gain and muscle growth. If you immediately start eating far more calories than you usually do, it’s easy for your muscle growth to fat gain ratio to be unbalanced, leading to more weight gain but not necessarily more muscle growth. 

Train More Often

Muscle growth is achieved through training, but that doesn’t mean you need to lengthen your exercise sessions, perform more sets, and generally work harder. Instead, a safer option is to train more often on the specific parts of the body you’re trying to target. 

Spread your total workout sets across several training sessions rather than trying to achieve them all in one set. When you push your body to the limit, you may experience soreness and possibly even injuries

Eat the Right Foods

Protein, carbohydrates, and fats can all be crucial additions to your diet while you’re trying to bulk up and maximize your muscle growth. All three of these macronutrients may assist with muscle growth and repair, energy, and overall health. 

Some reviews have found that bodybuilding men consume an average of 3,800 calories while bulking and 2,400 while cutting, and bodybuilding women consume an average of 3,200 while bulking and 1,200 while cutting. 

Improving your muscle growth doesn’t happen overnight, and it can be a slow process. However, when you align yourself with the right experts and be careful with what you eat and how you exercise, you might be surprised at how easily you may be able to balance fat gain and muscle growth for success.

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