How to Bulk Up and Gain Size
To bulk and gain size you need to tear and build muscle, you do this best by lifting heavy weights in the right set and rep range.
So there are 3 types of weight training:
1. Endurance training
Endurance training is lifting weights in a high set and rep range (4 sets of 12 reps).
Endurance is best for fat burning and lean muscle.
2. Strength training
Strength training is low sets and reps (1 rep max for example) allowing you to lift as heavy as possible and build overall strength.
3. Hypertrophy training
This is the training you need to be doing in order to build serious muscle.
Middle set and rep range (3 sets of 8 reps).
You MUST go as heavy as possible WHILE COMPLETING all sets and reps.
Try to increase your weights every few weeks, but always ensure your form is spot on.
I recommend you you either train one body part a day, so for example:
Monday - Legs
Tuesday - Back
Wednesday - Core
Thursday - Chest
Friday - Shoulders / Arms
Or do split sessions, meaning you train 2 body parts a day, allowing you to hit every muscle group twice each week.
Cardio isn't something you should be doing if you're trying to gain size. Also, you should be getting enough of it from your rugby training and game playing.
Diet is KEY to gaining muscle.
You must have a diet that's 100% CLEAN (aka all natural foods, any and all of them. Think meat, fish, poultry, eggs, veg, fruit, oats, sweet potato, potato, brown rice, nuts, seeds etc).
To gain, your diet needs to be prominent in clean carbohydrates and proteins.
Carbohydrates (fruit, veg, oats, potato etc) will fuel your training and protein will repair and build torn muscle.
It's vital that you eat a large meal of protein and carbs both PRE and POST weight training to allow your body to train and build effectively.
I recommend you look into protein powders.
You have 2 options here, you can either choose a standard whey protein OR a strength and mass gainer.
If you're trying to gain as quick as possible, maybe try the latter and if you feel it's not having the desired effect, switch to standard whey.
There are other supplements to look at like BCAAs, which you drink while weight training and will continuously fuel your muscle.
Then there's creatine. Creatine phosphate is a naturally occurring chemical and is one of your bodies 3 energy systems. By using it as a supplement you will increase your strength and size significantly. Creatine works in loading phases so make sure you learn how to take it properly.
Lastly, look into Hades as a pre workout to give a real boost to your training and help keep your fat stores minimal.
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