hey there viewers 10 tips that will force your body to bulk up fast bulking up requires consuming more calories than you burn you need approximately 2 800 calories to gain a pound of muscle and more importantly to promote protein turnover which can be boosted with training this means you need to find the right balance between spending time in the gym and following the ideal nutrition tips so for this video we will be going over 10 tips including exercise tweaks and dietary changes that will leave your body no choice but to bulk up fast to give
you a small preview one way of bulking up fast is to train more often specifically resistance training which will be discussed further keep watching to know more number one do resistance training more frequently one of the primary reasons many aren't gaining weight and muscle mass as they should is because they lack resistance training if you want to bulk up then you need to stimulate muscle growth by training more often according to studies increasing resistance training volume yields greater gains in muscle hypertrophy in other words the more you work out the more muscular you'll get train
often but without injuring yourself for instance if you want to get massive legs complete a total of 16 to 20 sets a week of quadriceps exercises and another total of 16 to 20 sets a week of hamstring training the takeaway here is to max out of workouts that increase strength but don't burn calories of course you should still do some cardio but the main focus must be strength training number two get strong on compound exercises compound lifts are exercises that work several muscle groups at once this type of exercise is incredibly ideal for bulking up
since it involves working more muscles with less work rather than slowly targeting one muscle group at a time plus by working more muscles you're also strengthening more muscles which in turn boosts muscle growth and the chances of getting big fast needless to say compound exercises are the best way to gain muscles one study about muscle strength and growth revealed that hypertrophy is a dominant factor in the increase in strength hypertrophy means muscle growth and it's directly linked to an increase in strength which is exactly what compound exercises help you achieve number three train in a
variety of rep ranges varying rep ranges is incredibly beneficial when you're trying to go big fast in fact research suggests that growing muscle is very much possible with most rep ranges by switching up your rep ranges you're forcing your body to use different muscle fibers and energy pathways as a result it works more of your muscles for many lifters training movements within 8 to 15 rep range will cover most bases for muscle growth when doing compound movements such as deadlifts squats and bench presses it's ideal to follow the 5 to 10 reps range you can
also experiment with other ranges like 10 to 20 and 20 to 30 to see which works best in eliciting a muscle fatigue response on another note when you're training often and in high volumes rep ranges work best at balancing the volume training intensity and recovery needs number four train closer to muscle failure one of the secrets to bulking up fast is to train with intensity to push your muscles to near failure in other words you should aim to push yourself to the limit to get that extra rep or to every set training to near failure
is good for training muscle growth first off it maximizes mechanical tension which is the main driver of muscle growth second when you do additional reps and get closer to failure during a set the more overall muscle activation your muscle experiences this then leads to more growth also this training technique increases muscle protein synthesis which results in more muscle growth ideally take each set to near failure meaning you leave one to two perfect reps down without ruining your form in the tank number five ease off on cardio eating enough calories is one of the keys to
bulking up but if you're doing loads of cardio in your workout sessions and burning off those calories then inevitably your muscle growth is going to be a slow tedious process cardio exercises such as cycling and running are excellent for burning tons of calories therefore it is not advised to overdo cardio when you want to get big and build muscles what's more too much cardio can cause muscle loss which is the very last thing you want the majority does cardio two to three times a week but in your case since your goal is to quickly build
muscles then it's recommended to do cardio once a week enjoying the video so far show some support and hit that like button number six incorporate more protein and healthy fats into your diet carbohydrates are crucial for muscle building but so are protein and fat fatty foods make you feel satiated for longer not to mention foods with higher fat content are typically more delicious but aim for good fats these include oily fish like salmon and mackerel nuts avocado eggs olive oil and dark chocolate many of them are also rich in protein which is a huge plus
for protein this macronutrient is essential for muscle building and recovery hence you need more of them if you want to gain weight and mass faster according to experts to build muscle mass and maintain muscle mass through a positive muscle protein balance you should consume 1.4 to 2.0 grams of protein per kilo of your body weight every day number seven eat protein with each meal exercise breaks down your muscles so your body needs something that will build those muscles back up this is where protein comes in the very building block of the muscle also the harder
you're lifting and the more time you spend training the more important it is to eat more protein to help with recovery it's advised to consume at least 20 to 30 grams of protein with each meal if your diet plan is eating five times a day protein should also be sourced from a variety of food options such as fish lean meat green leafy vegetables etc alternatively you can try supplementing protein by snacking on protein powder shakes and protein bars throughout the day number eight focus on calorie surpluses not deficits when losing weight you need to aim
for calorie deficits but since you want to build muscle mass quickly which translates to weight gain then you must consume more calories than you burn each day aka calorie surplus when you're in a calorie deficit your body senses this so it downshifts your body's ability to build new muscle after all if the body thinks it's short in food then it surely won't prioritize muscle building with that in mind aim to eat around 250 to 500 additional calories per day to ensure that your weight gain is from muscle make sure that the bulk of those calories
are from protein according to research people who followed a high calorie diet rich in protein were able to store about 45 of those calories as muscle meanwhile a low protein diet with the same amount of calories stored 95 of those calories as fat number nine take a creatine supplement protein powder is the go-to bulking up supplement for many but there's also creatine several studies have found out that creatine can significantly increase strength and muscle growth when taken as a supplement and when combined with tons of strength training in fact within a few days of taking
creatine you can start seeing progress in your gains additionally at a given weight supplementing with creatine can help you perform 14 more reps than you can without supplements all you need is to take 5 grams of creatine a day and you're good to go for best results opt for creatine monohydrate as it's the most researched backed form of the creatine supplement number 10 snack on casein protein before bed casein protein has been a staple among bodybuilders for a very long time this type of protein absorbs slowly into the bloodstream allowing for the muscles to be
fed with amino acids for longer periods compared to other types of protein like whey and plant-based proteins furthermore according to experts consuming casein protein before bed can enhance young men's levels of circulating amino acids for 7.5 hours meaning their bodies build muscles all night long while they sleep some good casein-rich foods to eat before bed are greek yogurt cottage cheese and milk if you're a smoothie lover you can use casein-based protein powder instead have you done any of those tips tell us about your experience in the comments below if not you can share your thoughts
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