How To Bulk Fast: 8 Tips For A Very Successful Bulk

When you’re trying to gain as much muscle as possible, as fast as possible, dedicating a period strictly to gaining mass can be the surest way to see quality results.

This dedicated phase of mass gain is bulking.

The painful fact is that muscle isn’t as easy to put on as most people assume. Understanding the basics of building muscle is very important.

How To Build Muscle [Guaranteed Bulk]

Before you completely understand bulking you’ll first need to understand what it takes to build muscle in the first place.

The first and most obvious thing you need to do is lift weights or do some form of resistance training to stimulate growth.

Most people will tell you that you have to lift weights to build muscle, and that’s partly true. But I prefer to approach it from a different perspective.

Think of building muscle as the result of your bodies adaptation to continuously challenging your muscles.

Instead of thinking “how many reps and sets am I doing” think about how much stress and tension are you applying to your muscles during workouts. The bottom line is that, if you aren’t stressing the muscles, they won’t grow.

The people that work out most effectively and go on to see real, lasting progress train very hard.

So the best habit you can cultivate is to continuously challenge yourself by increasing your max lift on various exercises.

The second important thing is your diet.

That’s about making sure the right things are going into your mouth so that you build muscle.

And when it comes specifically to a bulking phase, the diet you adopt should have unique characteristics.

You aren’t cutting or “gaintaining”, this is a dedicated bulking phase.

That means that you are using this 2 to 4 month period to build muscle at the fastest possible rate.

Muscle growth is fastest when you’re in a calorie surplus so you need to make sure you are in a calorie surplus daily.

Gaining Weight Too Fast [Bulking Incorrectly]

As I discussed earlier, to build muscle at the fastest possible rate, you need to be in a calorie surplus.

Here’s the troublesome bit.

A calorie surplus automatically equates to fat gain.

That’s because the condition for your body storing fat is also that you consume more calories than you burn (a calorie surplus).

There is no way to bulk without gaining a little bit of fat.

The aim of bulking is weight gain. The weight consists of muscle, fat and water weight.

The most muscle you can put on within one week is 0.5 to 1 pound. Some people can even manage 1 to 2 pounds per week, with immaculate training and an airtight diet.

Anything reasonably higher than these figures indicates fat gain.

Keep this in mind when tracking your weight gain.

Remember, any fat you put on now, you’ll have to lose when you cut.

And it’s a pain. Some people end up keeping the extra fat forever.

So try to keep your calorie surplus reasonable.

8 Tips For Making Your Bulk Successful

There’s a very long list of advice of things people will tell you that you need to have to make your bulking phase successful.

Sure some of them are relevant, but there’s a lot of noise mixed in.

Here are the 8 most important things to make your bulk successful

1. Increase Calorie Intake Slowly

If your body is already used to a calorie deficit, you shouldn’t just throw it into a surplus.

Your body is already primed to gain fat, if you increase the calories you consume too fast, you may put on excess fat very quickly.

2. Start Your Bulk From A Lean State

Bulking works best when you’re at lower body fat levels. If you’re at 10% body fat, it will much easier to bulk up fast compared to being at 20% body fat.

The leaner you are when you bulk, the more your body will want to use the net calories to build.

3. Prioritize More Carbs

You should make eating enough carbs your priority because carbs are the preferred fuel for your muscles.

This will also mean you have enough energy at your disposal for hard training. It will make sure that an energy deficit doesn’t slow down your training or reduce the intensity with which you train.

Shoot for about 2.5 grams of carbs per pound of body weight.

4. Never Skip The Protein!

Protein is essential. It is the most important macro for muscle growth.

Even during a cutting phase, your protein intake is important.

During a bulking phase, with all the intense training which results in muscular damage, you’ll need to eat a lot of protein.

1 gram per pound of body weight is the best figure to aim for.

Remember, if you don’t eat enough protein, you simply can’t build muscle at an optimal rate.

5. Train As Frequently And Consistently As Possible.

Do you know the number one cause of training plateaus and slow gains?

Training inconsistency.

You can’t afford to skip gym days. In a bulking phase, you’re already eating extra calories to fuel growth. If you don’t train enough, you’ll just be gaining fat.

If you want to get big fast, you need weeks of consistent training. So, barring any injuries or emergencies, stick to your schedule.

6. Make Sure You Train Hard Enough

This is a big one.

You may do 10 reps and 4 sets for a particular exercise, but how much of that work is helpful to you.

For example, in a 10 rep set on the bench press, 8 reps are probably junk reps.

Those last two reps where you squeeze out effort and fight to lift the bar, are the reps that count the most.

That’s why you have to make sure you go close to true muscular failure on every set, to include those sets that count.

That means lifting heavy enough and with proper form.

7. Make Sure You Apply Progressive Overload

This is a big one.

Progressive overload is what keeps you growing.

Ensuring that every week you increase the volume of each of your exercises.

That may mean increasing either the number of reps, number of sets or weight on the bar for each of your exercises, week in and week out.

The calorie surplus provided by your diet during the bulking phase makes progressive overload easier.

If you can push your max lift and rep count on each major movement, you will maximise muscle growth.

8. Keep Sleep Sacred

Recovery is important, and sleep is the most important recovery activity.

Aim for at least 7 hours of quality sleep a night, although 8 is the ideal target.

This will ensure you recover at the fastest rate.

Better sleep will also improve hormone balance which reduces fat gain and boosts muscle growth.

The Bottom Line

A “Successful bulk” is only successful when you achieve the goal of muscle gain and minimise fat gain.

A bulking phase where the muscle was less than 80% or at least 70% of the total weight gained is unsuccessful.

The ratio of muscle gain to fat gain should be high. If you gain 10 lbs of weight, 6 lbs or more of it should be muscle.