Why do people bulk and how do you do It?
Let’s flip the conversation—gaining weight instead of losing it. Bulking is a strategy used to build muscle mass, and it involves eating more and working out strategically. But why would someone want to bulk, and how exactly do you do it?
What is Bulking?
Bulking is all about increasing muscle size and strength. The key to bulking is consuming more calories than you burn, but it doesn’t mean you can eat anything in sight. Ideally, you should aim to eat 200 to 500 extra calories per day above your normal intake. This should result in gaining around 0.5 kg (1 lb) per week. If you’re gaining weight too quickly, you may be adding unnecessary fat, so you’ll want to adjust your intake.
Bulking involves not only muscle gain but also some fat gain. That’s why people often go through a “cutting” phase after bulking to reduce the excess fat and reveal their muscles. Cutting involves eating fewer calories than you burn. For those who want to minimize fat gain during bulking, clean bulking is an option. Clean bulking involves eating only about 100 to 200 extra calories per day and requires more discipline and time. For both methods, creating a plan, following a schedule, and meal prepping are crucial. One added benefit of bulking is that you’ll likely notice increased strength and energy, allowing you to lift more weight during workouts.
Tracking Progress
Monitoring your progress is essential when bulking. While the mirror and scale can give you a sense of how you’re doing, using a tape measure is also a great way to see if your muscles are growing. Tracking helps you adjust your calorie intake and workouts if needed, ensuring that you’re gaining muscle without putting on too much fat.
Why Bulk?
People bulk for various reasons, whether it’s to gain weight, build muscle mass, or improve strength. Everyone’s goals and approaches may vary. Bulking is often done during the winter when people are less concerned about their physique for “beach season.” The duration of the bulking phase depends on your goals, but be cautious about gaining too much body fat, as this will extend your cutting phase.
Bulking can be a highly effective way to achieve your muscle-building goals, but it requires careful planning, monitoring, and discipline to get the best results without excessive fat gain.
