Top 10 tips of clean bulking which every skinny guy should know !
If you are a skinny guy who wants to get a clean bulk and a healthy body then I recommend you to read this article till the end. I have collected all major tips and tricks for you to read and see what you can do to gain weight successfully without body fat!
Bulking up is the new trend in Gen-Z and It is pretty safe to say that everyone wants to have a muscular, lean physique. Getting that muscular body will require a lot of hard work and dedication as bulking up and gaining muscle can be very challenging.
It takes the right combination of diet and training to see the results and some people never do it right due to which they ultimately fail and stay skinny forever.
In this article, I will give you 10 effective diet and workout tips and tricks so that you get an idea about how to bulk up fast.
1. Perform old-school workouts
Nowadays, “CrossFit style” training has become very popular in which you perform supersets or circuits with a little rest in between sets. Although these workouts are tremendous for losing and weight and staying healthy however they are not a good choice if you want to bulk up. For example, performing circuits or supersets where you rest very little in between sets.
You should perform traditional workouts where every set of single exercise is done before going to the next exercise. Take rest about 1-3 minutes in between sets so that your body gets recovered before you move on to the next exercise.
This type of training will allow your body to be as strong as possible for every single set of your workout. You will be able to lift more weight at the end of the day. Studies show that getting stronger is one of the primary drivers of muscle growth which means “more strength = more muscle”.
2. Take lots and lots of Carbs
Most people think they need to eat more proteins if they want to bulk up fast. I agree with this but most people fail to understand that carbs are more important than proteins. You need proteins too but you must also take loads of carbs in your diet! The science behind this is that when you eat a lot of carbs the level of glycogen increases in your muscle cells. This will boost your energy during workouts so you will be able to lift more weights and work hard.
People ask about what carbs should they eat. Here I have listed them down below:
All these foods contain a high amount of carbs in them.
3. Body positioning is too important
The way you perform your workout or exercise is also very important. If you don’t know how to use weights then there’s a high chance of you getting yourself injured and won’t see any positive results.
To overcome this you must know how to lift and lower weights. If you’re a beginner then always start from lifting light weights.
Instead, you should lower the weights in a slow and controlled fashion. On one hand, this will force you to check your ego and use a weight that’s not too heavy. On the other hand, studies have shown that negative sets play a vital role in muscle growth.
4. Try out this weight gaining shake
You need to take enough calories for gaining weight which will eventually bulk you up. Most people have a busy schedule and they always don’t have enough time to sit and eat 3 full meals each day. To overcome this problem I have a secret weight gaining shake that will give you enough calories carbs and proteins to grow.
Here are the ingredients:
- 2 cups of milk
- 3/4 cup of oats
- 3 tbsp of peanut butter
- 1 scoop of protein powder
- 5 grams of creatine
Blend all of them nicely, add some ice, and your weight gaining shake is ready to drink.
5. Reduce your cardio workout
If you will do cardio workout regularly or even 3-5 times a week it will prevent in gaining muscles as it will burn your calories fast.
That’s why I always recommend doing cardio once a week while bulking. More than this will keep you stuck in the same place as you will be working against your fitness goal. However, you must do it once in a week as it is quite important to maintain your heart healthy.
6. Eat, lift, and repeat!
For bulking up faster you need to repeat these steps eat and lift (not even joking).
Don’t skip meals or rely on some snacks if you want to gain muscles. Think of this as your job, schedule your meals, and make some separate time from your busy routine to eat.
7. Follow the 2x per week rule
The best workout routine to bulk up faster is to follow the 2x per week rule. I recommend full-body routines but I also know other guys who were successful while doing a push/pull/legs split.
The most important factor is that you must be able to work for each muscle group at least 2x per week. Any fewer workout routines will not give a positive result. The reason behind this is that your muscle only grows when you work them out.
8. Creatine supplements for gaining weight
The only legal supplement which is proved to have a great impact on muscle growth is creatine. Many studies show that it increases strength and muscular hypertrophy. It’s also not even expensive!
However, it is an anabolic steroid so you won’t be able to gain weight overnight. But it will slowly bulk up your body. Take 5 grams per day and you will start observing the results in one week.
9. Track your calories
You must keep track of your caloric intake daily. Otherwise, you won’t be able to keep a track record. There are many applications that you can download in your smartphones that will count the calories so you know how much calories you have taken or how much you need to take.
10. Progressive reps
Always try to increase the reps you’re doing daily. If you were performing 3 sets of weight lifting (2kg) in a day, make it 5 sets in the next week. Then see the results.
These were the best tips and tricks that every skinny guy should know and follow to bulk up fast! Lift weights, get stronger, and eat more consistently, you will certainly get a muscular body.