How to bulk up fast at home: best bulking workouts, routine, and diet

How to bulk up fast at home?

I can understand your basic desire that almost every skinny guy has: How to bulk up fast at home or gym?

But here is a thing: you don’t always want monstrous, freaky and eye-popping muscles on your body but a strong, lean and good looking physique that makes you proud when you to take your tee-shirt off.

But people generally make a mistake to achieve all this: they want to build muscle mass but not the grinding that it entails. i.e, instead of embracing bulking workouts that help to bulk up fast that require heavy lifting and training routine they just resort to high rep isolation exercises which rarely work.

This rarely works because the muscles are not being sufficiently triggered to get them bulked. So, you need to do all the heavy bulking stuff like squatting, benches, deadlifting and rowing, etc. to be really able to get massive muscle mass on the body.

So, are you ready to give your body a massive bulk, then hold-fasting these tried &tested muscle gaining workouts given below is a must

I am sure after this post your all questions like How to bulk up fat at home would never come up again.

Best bulking workouts to bulk up fast at home

Best bulking workouts to bulk up fast at home

To really wear a pack of muscle mass, follow these different types of training programs. In these programs, complete detail of its usefulness and the type and duration of exercise is included that guide step by step to do these workouts in the best way to get the best results.

Principle of building muscle mass (bulking)

 
More muscles are more strength. To grow these big muscles, you have to gain strength. To gain strength, you have to lift heavy. Once you start lifting heavier, your muscles grow and hence your strength grows. So, lifting heavier, you increase your muscle mass naturally.

Bulking workout 1: FST-7 Training program

FST - 7 training program for bulking

FST-7 is fast gaining attention in the fitness industry. The FST-7 stands for Fascial Stretch Training, which signifies that the primary aim of this kind of workout is to create stretching in fascia tissue which is a soft connective tissue surrounding your muscles and the body.

This muscle primarily helps in maintaining the structural balance of the body and providing protection and support. Moreover, it works as a shock absorber when you are hitting your gym hard or performing a tough physical activity.

Now you are wondering: How it is related to muscle growth? Well, the answer is…

When this tissue is stretched, you witness an increase in muscle growth and consequently, there will higher availability of amino acids, oxygen and minerals.

 

A point to remember:
This training program doesn’t particularly outline all the exercises you need to do in a given session nor does it particularly directs you to divide the body up into upper body and lower body or chest/back, legs and shoulders, etc,.

However, it does give you directions as to what you should be doing on the last exercise for each body part worked during that time.

Sets and reps

In the FST-7 workout program, do seven sets of 15 reps for the last exercise you do for each muscle group. Plus, remember to keep your resting period during these sets short i.e maximum up to 30 seconds in total.

Note pleaseDon’t hesitate to decrease your weight because a greater number of sets and reps you are performing before you are burned out.

Benefits/pros of FST-7 program

  1. FST-7, besides giving you better fascial health, it gives you great flexibility in performing these workouts out.
  2. If offers great flexibility that you can not only specialize in certain body parts but also yo have the freedom to lower the overall intensity of the program by lowering in total volume without challenging your recovery rates.
  3. Another great benefit of the program is that its higher rep and set a range for even one exercise will be enough to stimulate your metabolic activity which gives two benefits in one effort: i.e both fat loss and muscle gain given that you are having your goal-oriented diet in place.

Cons of FST-7 program

  1. The first drawback of this kind of workout can be if you are having a problem with recovery, you might not be able to do this workout as many times you want due to recovery issues. However, the sooner your body will adapt so be patient and don’t decide to abandon it.
  2. Stick with it and make sure you eat properly and stretching in between sessions without adding too much cardio training to the week overall and results like improvements in fatigue will soon follow.
  3. Since this is an extremely intense training workout, you must keep monitoring your recovery during breaks.
  4. You should expect more soreness from this program than you may have experienced before and always be ready to accommodate your daily schedule according to this.

FST-7 workout sample routine

Here’s a sample FST-7 program that you could use that applies the principle to all muscle groups. Before looking at the workout routine of this program please note that its best practice is to do isolated exercises for your set of 7, which is essentially what this program is all about.

The optimal rest period between sets is 6–120 seconds. The rest between exercises of seven sets shorter than the above period i.e maximum of 30 seconds for best muscle bulking results.

Day1: Biceps, Triceps, and calves

Barbell curl:

  • 3 sets
  • 8-12 reps for 3 sets

Hammer curls

  • 3 sets
  • 10-12 reps for 4 sets

Close grip barbell bench press

  • 3 sets
  • 10-12 sets for 3 sets

Seated calf raises

  • 3 sets
  • 10-12 reps for 3 sets

Standing calf raises

  • 7 sets
  • 8-10 reps

Day 2: Legs

Legs FST - 7 training program

1. Barbell squat

  • 3 sets, 
  • 8-12 reps (3-4 sets)

2. Leg press

  • 3 sets, 
  • 8-12 reps (3-4 sets)

3. Leg extensions

  • 7 sets, 
  • 8-12 reps

Day 3: Off

Day 4: Chest And Triceps

chest and triceps exercises to bulk

1. Dumbbell Bench press

  • 3 sets, 
  • 8-12 reps (3-4 sets)

2. Incline dumbbell press

  • 3 sets,
  •  8-12 reps (3-4 sets)

3. Cable Crossover

  • 7 sets, 
  • 8-12 reps

4. Close Grip Barbell Bench Press

  • 3 sets, 
  • 8-12 reps (3-4 sets)

5. Seated Triceps Press

  • 3 sets, 
  • 8-12 reps (3-4 sets)

6. Cable rope overhead triceps extension

  • 7 sets,
  •  8-12 reps

 

Day 5: Back And Calves

1.Bent over barbell row

  •  3 sets, 
  • 8-12 reps (3-4 sets)

2. Wide grip lat pulldown

  • 3 sets, 
  • 8-12 reps (3-4 sets)

3. Seated cable row

  • 7 sets, 
  • 8-12 reps

4. Standing Calf raises

  • 3 sets, 
  • 8-12 reps (3-4 sets)

5. Seated Calf raise

  • 7 sets,
  •  8-12 reps

 

Day 6: Shoulders And Biceps

shoulder and biceps workuouts for bulking

1.Dumbbell shoulder press

  • 3 sets,
  •  8-12 reps (3-4 sets)

2. Front Dumbbell raise

  • 3 sets, 
  • 8-12 reps (3-4 sets)

3. Side lateral raise

  • 7 sets, 
  • 8-12 reps

4. Barbell Curl

  • 3 sets, 
  • 8-12 reps (3-4 sets)

5. Incline Dumbbell curl

  • 3 sets, 
  • 8-12 reps (3-4 sets)

6. Standing Biceps curl

  • 7 sets,
  •  8-12 reps

 

Day 7: Off

 

Bulking workout 2: Upper body-Lower body split workout

upper body & lower body bulking workouts

This set-up is typically performed on a two-on, one-off schedule and allows you to hit each muscle group twice per week.

Benefits/pros of Upper body-lower body split workout

  1. The first great benefit of this type of program is that it is a good option for beginners weight lifters looking to build mass because it gives ample time for the body to get rest and recover and breakdown of each body part is overall less stressful on the body.
  2. While it is useful for beginners but it has something to offer for Advanced trainees who can easily intensify the workout by increasing the total set number, exercise selection, and rest periods used, which in turn give muscles a good bulk.
  3. Another big advantage to this type of set-up is the fact that it will allow you to include more isolated exercises and particularly target one of the smaller muscle groups (biceps, triceps, lateral deltoid, etc), you can do so more easily.
  4.  

Since there is an endless amount of exercise-selection choices to choose from, you should carefully schedule the program according to your needs like how much volume you can handle, any muscle groups you want to target specifically, and whether your primary goal is muscle mass or size.

Cons of upper body/lower body split workout

  1. Being so flexible this type of muscle-building program has generally no as such cons attached to it. This can easily fit your personalized needs and yet give you your desired bulk
  2. Since this is a 4-day program, it might conflict with your schedules of a busy week.

But this problem can be easily overcome by allocating a week accordingly. I.e by doing one week of lower, upper, lower training and the next week of upper, lower, upper training – and keep interchanging them

Sample Upper body & Lower body workout

Take about one minute of rest between the first group of exercises and then shorten the rest period to 30-45 seconds for the second set of exercises.

Perform Workout A and take a break and then on the third day perform Workout B one after each other and then break for a day before coming to repeating in the next week.

Day1 (Monday): Workout A

1.Barbell squat

  • 4 sets, 
  • 5 reps
  1. Dumbbell lunges
  • 3 sets, 
  • 8 reps
  1. Leg extensions
  • 2 sets, 
  • 10 reps
  1. Lying leg curls
  • 2 sets, 
  • 10 reps
  1. Standing Calf Raises
  • 2 sets, 
  • 10 reps
  1. Hanging leg raise
  • 2 sets, 
  • 15 reps

Day 2(Tuesday): off

Day 3(Wednesday): Workout B

  1. Dumbbell bench press
  • 3 sets, 
  • 5 reps

2. Bent over Barbell row

  • 3 sets, 
  • 5 reps

3. Standing Military press

  • 3 sets, 
  • 8 reps

4. Reverse Flyes

  • 2 sets, 
  • 10 reps

5. Side lateral raise

  • 2 sets, 
  • 10 reps

6. Bench Dips

  • 2 sets, 
  • 15 reps

Day 4(Thursday): Rest

Day 5(Friday): Workout A

Day 6(Saturday): workout B

Day 7 (Sunday): off

Repeat the same routine next week. Keep routine until you are satisfied with body bulking

Bulking workout 3 – Full Body Workouts

Full body bulking workouts

In the set of bulking workouts, full-body workout is the last one. In this workout, you work almost all of the major muscle groups of the body. 

Most importantly, a full-body workout picks one specific exercise for each muscle group of the body e.g for quads, chest, back, hamstrings and shoulders( biceps & triceps or arms muscles are automatically worked when doing back and abs workouts)

But these full-body workouts do not stop from targeting smaller muscles individually by doing isolated exercises in addition to those heavy lifts for full-body workouts.

 

Benefits/pros of full-body workouts

  1. It’s best suited for beginners if they use to follow a lower total set number for each of the exercises and carefully monitor their volumes.
  2. But it can successfully be modified for advanced individuals as well by simple tweak as it does have a high-frequency aspect attached to it which advance trainers and fitness enthusiasts need.
  3. It offers the unique ability for personalized combinations of exercise by given its nature and can help you add variety and never let you feel mundane. This variation and spicing up are also good for your muscle’s growth because your muscles will be touched upon all sides.

Cons of full-body workouts

  1. One clear drawback associated with it is that since you have to perform some exercises for each body part in that very session, it will not help you specialize in a certain body part. So it’s not a perfect fit for bulking as it seems.
  2. Since it doesn’t specialize in working out different body parts, then you have to add extra two tor three lifts to each body part to the party you are specialization thus making your whole-body workouts seem crowded and burdensome.

Sample Full body bulking workout

For each full-body workout, you’ll hit all the major muscle groups with compound exercises as possible to keep the overall volume under control. Moreover, a few individual/isolation workouts added at the end will not only help you enhance the muscle pump and carving out a good muscle definition.

To get your full-body workouts in the act, aim to complete these below-given workouts and alter between them over the course of two or three days a week with at least one day break between them.

Take 60-90 seconds of rest between the first group of exercises and take about 1 minute of rest between the second.

Full Body workout A: bulking workouts

1. Barbell squat

  • 3 sets, 
  • 6 reps

2. Dumbbell Bench press

  • 3 sets,
  •  8 reps

3. Bent over Barbell row

  • 3 sets,
  •  8 reps

4. Seated Barbell military press

  • 2 sets, 
  • 10 reps

5. Barbell Curl

  • 2 sets, 
  • 10 reps

6. Seated Triceps press

  • 2 sets,
  •  10 reps

7. Seated Calf raise

  • 2 sets, 
  • 15 reps

Full Body Workout B: Bulking routine

1. Barbell Deadlift

  • 3 sets,
  •  6 reps

2. Incline Dumbbell press

  • 3 sets, 
  • 10 reps

3. Wide grip lat pulldown

  • 3 sets,
  • 8 reps

4. Leg extensions

  • 2 sets, 
  • 10 reps

5. Lying leg curls

  • 2 sets, 
  • 10 reps

6. Side lateral raise

  • 2 sets, 
  • 10 reps

7. Crunches

  • 2 sets, 
  • 15 reps

Best Muscle Building Routines For Maximum Muscle Gains

Best muscle building routine for muscle gaining

Many beginners face a lot of confusion as to what is the best routine for them to build muscle mass. The thing is that there are no only a few options but many. 

It’ s all about choosing what works best for you in terms of your schedule and fitness goals.

According to fitness experts, the best routine for muscle building is either a 4-day split or 5-day split because in both routines your muscles are being worked for at least two times a day which has proven to work wonders for many professional athletes.

Let’s cover the most common routines out there today and describe the category requirements so that you can make an informed decision on which program will suit you best.

4 Day Split: benefits and how to do it?

  • This routine is mostly adopted by intermediate fitness trainers.
  • The best variation or template to follow in this routine is performing upper body first, then lower body on the next day, then a day of rest day, then repeat again both upper body/lower body in the same way.
  • In this routine you do have the choice to either take two days off for the or to continue after only 1 day off. Please note that, taking only one day off has the disadvantage that it can disturb your next week schedule
  • This workout routine will need more rest to allow proper recuperation between body parts you’ve worked over your workouts. Though you are decreasing some frequency is because then you are adding one day of training as well.

4-Day Split Sample routine

Day 1: Upper Body

1.Barbell bench press-medium grip

  • 4 sets, 
  • 6-8 reps

2. Bent over barbell row

  • 4 sets, 
  • 6-8 reps

3. Seated Dumbbell press

  • 3 sets, 
  • 10-12 reps

4. Dumbbell Bicep Curl

  • 3 sets,
  •  10-12 reps

5. Triceps pushdown-rope attachment

  • 3 sets, 
  • 10-12 reps

Day 2: Lower Body

1. Front barbell squat

  • 4 sets,
  •  6-8 reps

2. Barbell Deadlift

  • 4 sets,
  •  6-8 reps

3. Dumbbell lunges

  • 3 sets, 
  • 6-8 reps

4. Seated leg curl

  • 3 sets, 
  • 10-12 reps

5. Standing Calf raises

  • 3 sets, 
  • 10-12 reps

Day 3: Cardio/Off

Day 4: Upper Body

1.Barbell incline bench press medium grip

  • 4 sets,
  •  6-8 reps

2. Wide grip lat pulldown

  • 4 sets, 
  • 6-8 reps

3. Standing military press

  • 3 sets, 
  • 10-12 reps

4. Front Dumbbell raise

  • 3 sets, 
  • 10-12 reps

Day 6: Cardio/Off

Day 7: Cardio/Off

5-Day Split: Benefits and how to do it?

  • The 5-day split is the most advanced routine for anyone who want to build big muscles.
  • This is the best routine for overall muscle health and growth because it offers work and rest both adequately and fitness experts vouch for it.
  • Without a program like this 5 day training program, you can’t increase more strength because muscle building works on the principle that more you trigger them, the more they will grow. Therefore, this training routine is best for muscle bulking.
  • It’s not to say that you can’t, it just becomes a lot harder

Sample 5-Day Split Routine

Day 1: Chest

1. Barbell bench press-medium grip

  • 3 sets, 
  • 12 reps

2. Incline Dumbbell press

  • 3 sets, 
  • 12 reps

3. Decline dumbbell bench press

  • 3 sets,
  •  12 reps

4. Dumbbell flyes

  • 3 sets, 
  • 12 reps

6. Russian twist

  • 3 sets, 
  • 12 reps

Day 2: Back

1.Barbell deadlift

  • 3 sets, 
  • 12 reps

2. Weighted pull ups

  • 3 sets, 
  • 12 reps

3. Reverse Grip bent over row

  • 3 sets, 
  • 12 reps

4. One arm Dumbbell row

  • 3 sets, 
  • 12 reps

Day 3: Off

Day 4: Shoulders

1.Dumbbell shoulder press

  • 3 sets, 
  • 12 reps

2. Arnold Dumbbell press

  • 3 sets, 
  • 12 reps

3. Side lateral raise

  • 3 sets, 
  • 12 reps

4. Front Dumbbell raise

  • 3 sets, 
  • 12 reps

5. Flat bench lying leg raise

  • 3 sets,
  •  12 reps

Day 5: Legs

1.Barbell squat

  • 3 sets,
  •  12 reps

2. Leg press

  • 3 sets, 
  • 12 reps

3. Barbell lunge

  • 3 sets, 
  • 12 reps

4. Leg extensions

  • 3 sets, 
  • 12 reps

Day 6: Arms

1.Close grip barbell bench press

  • 3 sets, 
  • 12 reps

2. Triceps pushdown-v bar attachment:

  • 3 sets, 
  • 12 reps

3. V Bar pull down

  • 3 sets, 
  • 12 reps

4. Barbell curl

  • 3 sets, 
  • 12 reps

5. Dumbbell alternate bicep curl

  • 3 sets,
  •  12 reps

3 sets, 12 reps

6. Weighted crunches

  • 3 sets, 
  • 12 reps

Day 7: Off

Important Bulking workout tips

Bulking workout tips for massive bulk

1. Work all body parts

Generally, some muscles are overlooked during such workouts routine. So be not like one of them and train and work all body parts because this will result in an unbalanced body physique. 

2. Give your body muscles adequate rest:

 For instance, bicep curls two days in a row will not help, instead, it may even damage you. Instead, a better choice for you can be done directly and indirectly. e.g doing bicep curls on a Monday then doing pullups on a Tuesday.

3. Keep experimenting with variation in sets/reps

This is important if you want to delay muscular adaptation and to vary size/strength gains. Use high waits with high rep one day and lower weight and lower reps the next day.

4. Keep Increase the weights or reps.

Building muscles is a challenge and this challenge should be transferred to your muscles i.e every next week or day should be harder for your muscles.

4. Having a training partner can keep motivating you.

Training buddies can motivate you to not skip workouts. They are just like leaning against a wall, always there to save you from falling back from your routine.

4. Water during workouts is important

Water is used by your muscles to function and is thus important during a workout. But be civilized and don’t guzzle bottles over bottles of water instead during rest periods.

Do it yourself and it will be much more refreshing.

5. Using mirrors can greatly help

The weight room mirrors will teach you proper form during your exercises and can be a great motivational tool, to actually see yourself lift the weight.

6. Keep a complete record of your progress

Keeping a complete record of our progress is very crucial. Because without it we don’t know where we are. This will allow making necessary modifications or rectify any irregularities.

7. Avoid muscle adaptation by altering your workouts

Don’t hesitate to switch up the exercises. This can prevent muscle adaptation.

8. Keep consulting your trainer

This is very important because your trainer has been through which you are going. Therefore, share everything with your trainer and keep improving and adding anything useful if you find it.

Bulking diet: What to eat for growing big muscles?

Bulking diet to eat for growing big muscles

Always remember!

In fitness, achieving your goals is two-sided affairs:

  1. One: your workouts/training;
  2. two: your diet

No matter how perfectly designed your weight training routine is it is a total failure if your nutrition is messed up and you will realize it sooner. Actually, your diet in fitness is a vital part of 3 thing’s cycle:

  1. Workouts,
  2. Your diet
  3. And Supplementation

We have discussed and described to you the best bulking workouts program and the best routine for it. Now it is time for a diet

Best Foods for Bulking & Big muscles

foods for bulking & big muscles

  • White chicken breast
  • Garlic
  • Broacilli
  • Turkey breast
  • Tuna
  • Low fat yogurt
  • Fat free or no fat milk
  • Rice
  • Pasta
  • Bread
  • Steak with all the fat cut off
  • Fish
  • Cottage cheese
  • Turkey Breast
  • Tuna
  • Low fat yogurt
  • 1% or 2% milk
  • Rice
  • Cottage Cheese
  • Cheese
  • Bread
  • Eggs
  • Peanut Butter
  • Steak
  • Fish
  • Chicken Strips or Chicken Nuggets

What Foods are bad For Bulking: Foods to avoid on bulking

  • Potato Chips
  • Sweetened Juices
  • Big Macs and
  •  unhealthy fast foods
  • Simple/unprocessed Carbohydrates
  • Soda
  • Alcohol

Sample meal plan for bulking diet

sample meal plan for bulking

As they say, bulking is the art of just eating just the right amount of calories not more or less.

The right proportion of calories is getting 20% from fat, 40% from protein and 40% from carbohydrates (processed, non-starchy). So in this way your every meal be representing that ratio of carbs, protein, and fats. 

A sample layout of such a meals day could have these things on the menu

1. Breakfast

  • Turkey
  • Skimmed milk
  • Egg whites

2. Mid-Morning snack

  • Skimmed milk
  • Sandwich(roasted beef is a good option)

3. Lunch

  • Chicken
  • Skimmed milk

4. Mid-Afternoon Snack

  • Protein shake
  • Protein bar

5. Dinner

  • Steak
  • Broccoli
  • Milk
  • Brown rice

6. Pre Workout meal

  • Protein shake
  • Skimmed milk

Supplementation for Bulking

Just like some important foods, supplements are also very important. They just add crucial nutrients, vitamins and necessary for your fitness hormones 

Best supplements for bulking

Best supplements for bulking

Here are some of the best supplements for bulking. Supplements do what foods can’t do; i.e provide you with a customized set macronutrient balance that could save a lot of time as compared to cooking and managing everything.

1.Whey Protein for bulking & benefits

  1. Whey protein is probably the most commonly used protein in the fitness industry and that is because of its amazing qualities like quick dissolution and runs quickly through your body. 
  2. It contains all types of essential amino acids which are the building blocks of protein and are used in muscle growth and repair.

Best time for whey protein: It is best to consume before and after your workouts.

Before your workouts, taking it helps in providing your muscles enough supply of building blocks for muscle. On the contrary, after your workouts, these supplies of building blocks of amino acids aids in repairing your muscles.

  •  Another best time to have it is just when you have woken up. The logic for this is very simple again.

When you are sleeping, your body is in a catabolic state which does not require your body to eat. We all eat when we are awake and alive.

Consuming at this time i.e when you are awake you supply your body with enough protein so your body doesn’t have to break up your hard-earned muscles for energy.

2. Casein Protein for bulking & benefits

  1. Casein Protein as compared to whey protein a slow dissolving protein that can stay in your body for an extended period of time i.e more than 5 hours. 
  2. Casein protein is found generally in milk products.

Best time for whey protein: The best time to consume casein protein is just before you are going to bed for night sleep.

The reason why you would consume casein instead of whey before you sleep is that casein protein can stay in your body for whole night since it is a slow-digesting protein

While Whey protein is a quick-dissolving protein and can stay in your body for only a few hours. So, logically, casein protein should be consumed at night instead of whey.

3. Creatine protein for bulking & benefits

  1. Creatine is considered as another must for fitness builders.
  2. Basically, it is an amino acid found in the human body as well as foods like fish, meat, etc. It is made up of arginine, glycine, and methionine.
  3. Creatinine is the biggest role player in generating cellular energy ATP in our body. ATP is important because all our energy-requiring tasks like muscle contraction are possible to execute.
  4. Also, it is known for increasing power output, increasing energy, and aid in muscle growth and size.
  5. Caution: creatine is not a steroid(it is lab synthesized) rather it’s made naturally in the body

When to take Creatine protein? Casein can be taken at any time of the day. It is particularly good to be taken before or after a workout or any other time of the day.

4. Nitric Oxide for bulking & benefits

  1. Nitric Oxide helps dilate the blood vessels in your body to allow more blood to go to your muscles. Hence, the protein you intake are easily sent to repairing muscles.
  2. It is known for creating “pump” in your body. The bulge you see after taking it essentially because of this supplement.
  3. Remember: it is not essential but recommended

FAQs

1. How should I train for bulking?

Answer: To train for bulking, you need to lift heavy weight in general. Also you need to increase your volume of reps and sets i.e intensity.
Also, you need to workout your whole body and follow muscle specific heavy weights exercises to build massive muscle mass.

You can follow these bulking workouts to bulk your muscles. These are:

1. 5 X 5 muscle building program
2. FST-7 muscle building program
3. German volume training program
4. Upper/lower body split program
5. Whole body workout program
6. You need to follow minimum 4 day split training for your workouts
7. Or follow a 5 or 6 day training day split to bulk

Q2: How do I bulk up my workout?

Answer: To bulk up your workouts, lift heavier, and increase your intensity. Also, follow this set of workouts to really put a heavy mass of muscles. 

Keep doing until your body bulks up.5 X 5 muscle-building program

1. 5 X 5 muscle-building program
2. FST-7 muscle-building program
3. German volume training program
4. Upper/lower body split program
5. Whole-body workout program
6. You need to follow a minimum 4 days split training for your workouts
7. Or follow a 5 or 6 day training day split to bulk

Q3: How many days a week should I workout when bulking?

Answer: How many days should you workout for bulking depends on what stage you are at in your fitness journey.

1. If you are a beginner, then just doing these workouts 3 days a week is enough
2. If you are an intermediate fitness enthusiast, you should do at least 4 days a week 
3. If you are an advanced fitness enthusiast, you can do for 5 or 6 days  a week 

But the best strategy for you if you are serious about bulking gis that you should minimum do for 4 days a week

Q4: Can you do cardio while bulking?

Answer: Cardio is done mainly for burning calories and increasing endurance.

While in bulking since we are not cutting rather bulking, so it doesn’t make sense to decrease our calorie intake too much. As far as insurance is concerned, yes that is important.

You can do cardio for endurance but it is not recommended. Also, try doing it on off day of your workout routine.

Q5: How long to follow your bulking routine/program?

This program should be followed for as long as you wish to bulk.

Now the question is how long do you want to bulk? 
Rather ask yourself “would I be okay in public with my shirt off?”If the answer is yes, then stop it or if the  answer is “No”, then keep doing it.

It is common for bulking for straight years. Because most of the people where they started they need at least a couple of years of bulking before they return  to cutting.

As far following the duration of workout routine, it is best to follow it for 12 weeks then take a rest for one week, before starting again.
But that 12 weeks is not mandatory. You can do what your body demands. If your body feels tired sooner than 12 weeks, then take a break at that point.

So in short, bulking and weightlifting are all about listening to your body. 

Q6: Which form of training is best for bulking e.g HIIT, cardio, max OT or dogg crapp, etc.

Answer: There is no magic formula for determining which is the best type of training. Also limiting oneself to one type of training does not help much.

There is no solid proof what works best.It is always ideal to change the exercises, their intensities, and their volume tool.

All exercise programs are, just the research put together. Some programs are put together with less research and some with high research.

Q7: What should be the cardio routine while bulking?

Cardio has mainly two benefits:

1. Burning calories in a short time.
2. Increase endurance.

Since we are cutting, not bulking, it doesn’t make much sense to burn a lot of calories.

As far as increasing your endurance is concerned, yes it should be your priority. But this cardio routine should be not on one of your working out day rather on an off day. And it should not last for more than 20 minutes or less.

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