If you're a beginner looking to bulk up and gain muscle mass, you might be wondering, "How do I start?"
To answer simply, bulking for beginners involves consuming more calories than you burn, engaging in regular resistance and weight training, and utilizing nutritional supplements to optimize results.
In this short article, we will guide you on how to start your bulking journey, including a sample workout plan and supplement suggestions to help you kickstart your bulking journey.
Importance of Protein Intake for Bulking
Protein plays a crucial role in muscle building and recovery. As you engage in weightlifting or resistance training, small tears form in your muscle fibers. Your body uses protein to repair these tears and build larger, stronger muscle fibers. Without sufficient protein intake, your body can't effectively build and repair muscle tissue, leading to less optimal bulking results.
Here are a few protein supplements that can assist you in reaching your protein goals:
- Bio Active Whey by iSatori: Offering 25 grams of protein per serving, this is an excellent supplement to increase your protein intake. This protein supplement contains bio-active peptides which further help in increasing protein synthesis and improving your overall muscle gains.
- Iso 100 by Dymatize Nutrition: This supplement provides 25 grams of fast-absorbing protein per serving with. Each scoop is low calories and super low in carbohydrates, making it ideal for candidate for users looking to pack on more muscle and aid in post-workout recovery.
- Aftershock Post-Workout by Myogenix: Aftershock Post-Workout provides a balanced blend of protein, carbohydrates, as well as some other essential nutrients and muscle support ingredients to aid in improved muscle building results and recovery.
Creatine Supplements for Bulking
Creatine is a proven supplement that enhances strength, lean muscle mass, and workout performance, making it an essential part of any bulking plan. Here are some recommended creatine supplements:
- JetMass by GAT: Designed to support recovery and muscle growth post-workout, it also aids in replenishing muscle energy stores and boosting strength.
- Creatine by Psycho Pharma: Provides a powerful creatine monohydrate dose that can boost strength and muscle volume, supporting a successful bulking phase.
Natural Bulking Agents for Enhanced Bulking Results
Natural bulking agents can help beginners accelerate their muscle building process by enhancing protein synthesis and lean muscle mass gain. Here are some recommendations:
- AnaFuse by Vital Alchemy: This supplement includes Epicatechin, Turkesterone, HICA, and Eriobotrya Japonica Extract, designed to enhance protein synthesis, strength, recovery, and muscle growth.
- AlphaBulk by Olympus Labs: Packed with key ingredients, including PhytoFUSE, α-Cedrene, and α-Ionone, this supplement promotes muscle growth and recovery by enhancing protein synthesis and boosting anabolic signaling.
- Colossal Muscle by Hard Rock Supplements: Colossal Muscle features Turkesterone and 20-Hydroxyecdysone, two natural compounds known to help users boost muscle protein synthesis and promote lean muscle gain.
- Epi 2.0 by Vital Alchemy: This supplement contains a powerful myostatin inhibiting ingredient known as Epicatechin which can greatly aid users in enhancing muscle growth, strength, and recovery.
Sample Beginner’s Bulking Workout Plan
Here's a beginner-friendly workout plan to help kickstart your bulking journey:
Day 1: Chest and Triceps
- Bench press: 3 sets of 8-10 reps
- Incline bench press: 3 sets of 8-10 reps
- Tricep pushdowns: 3 sets of 10-12 reps
Day 2: Rest
Day 3: Back and Biceps
- Bent over rows: 3 sets of 8-10 reps
- Lat pulldowns: 3 sets of 8-10 reps
- Barbell curls: 3 sets of 10-12 reps
Day 4: Rest
Day 5: Shoulders and Legs
- Military press: 3 sets of 8-10 reps
- Lateral raises: 3 sets of 10-12 reps
- Squats: 3 sets of 10-12 reps
Day 6 & 7: Rest
Remember, consistency is the key to successful bulking. It's important to stick to your workout routine and diet plan while monitoring your progress and making adjustments when necessary.
To Wrap It Up
Starting your bulking journey as a beginner can seem pretty daunting, but with the right approach and tools, it is entirely achievable.
Ensure to consume adequate protein, utilize supplements like creatine and natural bulking agents, and follow a regular weight training routine.
This combination will kickstart your bulking journey and keep you on the right track to help you gain muscle mass faster and more efficiently.
Check out our full selection of Bulking Agents to see all the options that are available to help you reach your goals faster or more efficiently.
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