How to Bulk Up Fast?

If you’re looking to bulk up fast, you need the right approach to nutrition, workouts, and supplementation.

Building muscle mass requires a well-structured plan that not only focuses on eating more but also on choosing the right foods and following the most effective training regimen.

In this guide, we’ll break down everything you need to know to bulk up efficiently while maintaining a healthy balance between muscle gain and fat. In addition, at the end of this article, you will find a free professional bulking workout program.

Whether you’re a beginner or experienced in fitness, these tips will help you maximize your muscle-building potential quickly and effectively.

What is Bulking?

Basically, bulking is the process of gaining weight in order to build muscle mass.

During a bulking phase, your primary goal is to consume more calories than your body burns, which means that you will gain both muscle and some fat.

To achieve this (and gain more muscles than body fat), you’ll need to focus on consuming high-quality foods, including plenty of protein, healthy carbohydrates, and healthy fats. Also, you should consider taking supplements for bulking. The best natural bulking supplement I’m using is D-bal.  This is the most effective supplement for muscle gains.

What Is The Difference Between Bulking And Cutting?

In the bulking phase, your goal is to gain weight and muscle mass, while in the cutting phase, you should burn excessive fat and get lean muscle.

How to Bulk Up Fast?

Healthy Weight Gain

The goal of a bulking phase is to gain weight, but it’s important to do so in a healthy way.

Focus on eating nutrient-dense foods that are high in protein, complex carbohydrates, and healthy fats.

This will help ensure that you are gaining muscle mass and not just adding extra body fat.

What to eat before a workout?

What you eat before training is equally important as what you eat after that.

Unfortunately, most of you, especially beginners, don’t pay much attention to this.

If you want to avoid high body fat percentage you should eat smart.

It’s very important to include nutritious ingredients in your meals before and after training and to eat them at a proper time.

You should eat before a workout:

• Complex carbs – brown rice, sweet potato;
• Proteins – eggs (whites), poultry, beef;
• Fats – tuna, avocado.

Eat 1-2 hours before a workout.

What to eat after a workout?

What you eat after your training affects protein synthesis which takes place a few hours after your workout is done.

The intake of carbs and proteins after exercising positively affects your workout result whereas eating proteins that digest slowly (casein) before sleeping helps your muscles recover during the night and it improves your health by providing essential amino acids.

You should eat:

• Complex carbs – orange juice, cherry juice, potatoes;
• Proteins – whey protein.

The combination of proteins with carbs that are quickly absorbed is recommended to intake 30 minutes after your training at the latest.

You can read my detailed nutrition guide here.

Calorie Surplus

To gain weight during a bulking phase, you need to consume more calories than your body burns.

You should consume an extra 250-500 calories per day on top of your maintenance calories.

This will help ensure that you are gaining weight at a healthy, sustainable rate and help you avoid excess fat gain.

Best Workouts for Bulking

During a bulking phase, your workouts should focus on heavy lifting and compound movements that target multiple muscle groups.

Aim to lift weights that are challenging for 8-12 reps, and focus on increasing your weights over time.

Some of the most effective workouts for bulking are:

Squats

Best workout for the lower body and legs.

You can try different variations like split squats, and Bulgarian squats…

Deadlifts

Compound exercises that target the lower and upper body.

One of the best workouts for strength.

This is a complex exercise, and you should hire a personal trainer if you are a beginner.

Bench Press

One of the most popular exercises in the gym.

Effective muscle-building workout.

It’s a very good workout that will help you lose man boobs and build your chest.

Pull-Ups

Without a doubt, the best bodyweight exercises you can do for back muscles.

Also, one of the best workouts for muscle mass.

But, if you are a beginner then I must say that this will not be easy for you.

You should try this exercise with a resistance band, for example, that will help you lift up.

Rows

Cable row is an effective exercise for building a strong and defined back.

It targets multiple muscles in the back and helps to improve posture and overall back strength.

Cable row is an effective resistance training workout.

Overhead Press

This is a workout that targets the shoulder.

You can do it with a barbell or dumbbell.

You can read more about bulking workouts here.

Supplementation In The Bulking Phase

If you want to maximize your effort you should take some bulking supplements.

I suggest taking only natural supplements.

Bulking supplement I am using in my bulking phase is D-bal.

D-bal is the best natural alternative to the steroid Dianabol (best for muscle mass).

Thanks to the mix of powerful ingredients, vitamins, and minerals D-bal increases nitrogen retention in your muscles and helps you maximize protein intake.

Nitrogen is essential for protein synthesis.

D-bal is safe and effective.

Here you can see the ingredients:

• L-Isoleucine – an amino acid that boosts your nitrogen level.
• Magnesium – The most important mineral for lean muscle, and the nervous system; it helps you recover faster.
• Vitamin D3 – Improves your immune system, and contributes to the maintenance of normal muscle function.
• Suma root – Plant extract, a powerful antioxidant.
• Ashwagandha – Plant extract, increases muscle mass and strength.
• MSM – Reduced muscle and joint pain after a workout.
• Hyaluronic Acid – Speeds up tendon to bone healing.
• Tribulus Terrestris – a plant extract, the strongest natural testosterone booster.

You can read more about D-bal here.

However, supplements should not replace a healthy, whole-food-based diet.

Best 7-Day Bulking Workout Plan

Here’s a sample 7-day workout plan for bulking based on the above-mentioned exercises:

Day 1: Chest and Triceps

• Bench press (3-4 sets of 8-10 reps)
• Incline bench press (3 sets of 10-12 reps)
• Close grip bench press (3 sets of 10-12 reps)
• Tricep pushdowns (3 sets of 12-15 reps)

Day 2: Back and Biceps

• Deadlifts (3-4 sets of 8-10 reps)
• Pull-ups (3 sets of 10-12 reps)
• Wide grip pull-ups (3 sets of 10-12 reps)
• Standing bicep curls (3 sets of 12-15 reps)

Day 3: Rest

Day 4: Legs

• Squats (3-4 sets of 8-10 reps)
• Bulgarian split squats (3 sets of 10-12 reps)
• Lying leg curls (3 sets of 12-15 reps)
• Standing calf raises (3 sets of 15-20 reps)

Day 5: Shoulders and Abs

• Overhead press (3-4 sets of 8-10 reps)
• Side lateral raises (3 sets of 10-12 reps)
• Rear delt flys (3 sets of 10-12 reps)
• Plank (3 sets of 1-minute holds)

Day 6: Rest

Day 7: Full Body Training

• Pull-ups (3 sets of 10-12 reps)
• Deadlifts (3-4 sets of 8-10 reps)
• Bench press (3-4 sets of 8-10 reps)
• Squats (3-4 sets of 8-10 reps)
• Standing bicep curls (3 sets of 12-15 reps)
• Triceps pushdowns (3 sets of 12-15 reps)
• Plank (3 sets of 1-minute holds)

Remember to warm up properly before each workout and to stretch afterward to prevent injury.

If you want a more advanced training program you can download it here for free.