When you’re on a mission to pack on some serious muscle, bulking is the name of the game. It’s about eating in a surplus and lifting heavy enough to force your body to grow. But it’s not as simple as eating everything in sight and hoping for the best.

A common mistake people make when bulking is thinking that more food equals more muscle. A calorie surplus doesn’t mean indulging in pizza and fries every night. Sure, you’ll gain weight, but it’s not just muscle growing; fat will tag along, too. Let’s break it down and make sure you’re doing it right.

Start with a small calorie surplus. Start by adding 250–500 extra calories per day. This way, your body gets the extra fuel it needs for muscle growth without an overwhelming amount of fat. It’s about a steady, sustainable increase, not a rapid transformation.

Prioritize protein, but don’t forget carbs and fats. Generally, people aim for around 1–1.2 grams of protein per pound of body weight each day, but a registered dietitian can help determine what’s appropriate for you. Muscles are made from protein, so without enough, all the lifting in the world won’t help. But don’t skip the carbs and fats, they play an important role, too. Carbs fuel your workouts and help replenish glycogen stores, while fats help with hormone regulation.

Proteins - Tempeh, Salmon, Chicken and Tofu.

Lift heavy, lift smart. The key to bulking is progressive overload. Gradually increase the weight, volume, or intensity of your workouts to challenge your muscles. If you’re not consistently pushing your limits, you won’t see those gains.

Focus on compound movements. Big lifts like squats, deadlifts, bench presses, and rows should be the foundation of your workout routine. These compound movements engage multiple muscle groups, allowing you to lift heavier weights. More weight equals more muscle, so get comfortable with these heavy hitters.

Track your sets, reps and weights. Bulking is a slow game, and it’s important to monitor your progress in the gym. Tracking what you do ensures that you’re consistently challenging your muscles and pushing for growth. Tracking also helps you identify patterns and gives you the flexibility to adapt your training for continued progress.

Track your calories and food intake. In addition to tracking your gym performance, keeping an eye on your calories, macros, and overall food intake is crucial during a bulk. If you’re gaining weight too quickly and packing on more fat than muscle, it’s time to dial back your calorie surplus. On the other hand, if you’re not gaining enough weight or muscle, it might be a sign you need to eat more.

Remember to include rest days. I get it. You’re excited to see results. You want to lift every day and push your limits. But here’s the thing: Your muscles don’t grow when you’re lifting, they grow when you’re resting. You’re cutting yourself short if you’re not giving them time to recover. Overtraining leads to burnout, decreased performance, and potential injuries.

Get plenty of sleep. You’ve probably heard it before, but here it is again: sleep is crucial for growth. Aim for 7-9 hours of quality sleep each night. While snoozing, your body is hard at work repairing muscle fibers and building new ones. You can’t shortcut that.

A typical bulking phase for most people lasts around 12 to 16 weeks, or about 3 to 4 months. This gives you enough time for significant muscle growth without letting fat creep up too much. A moderate calorie surplus combined with focused strength training is key here. If you bulk too quickly or for too long, the fat can outweigh the muscle.

Bulking is all about balance. You need the right calories, solid training, and recovery to see the muscle gains you’re after. Focus on progressive overload, prioritize protein, and give your muscles the time they need to rest and recover. Keep your approach clean and sustainable, and you’ll find that the muscle gains follow.

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1/28/2025