Ultimate Bulk-up Guide

The Ultimate Bulk-up Guide for Beginner Gym Residents

During the coldest months of winter, you might find yourself paying little to no attention to your body. At the same time, you don’t want to enter summer without amassing some muscle mass that you can flaunt on the beach. It’s important to create a rigorous and intense routine to make sure that you don’t stray away from your fitness path. The bulking and cutting cycles are one of the staple foundations that fitness routines are built upon. To put it in simpler terms, ‘bulking’ is the consumption of high calories coupled with lifting heavy weight to build muscle mass. ‘Cutting’ refers to creating a calorie deficit and following a workout routine that’s designed to burn fat while keeping the muscle mass intact.

To help you get the body you’ve always wanted, we’ll be presenting you with the ultimate bulk-up guide for beginner gym residents.

Eat, Eat, and Repeat

This is very simple advice, yet its results are glorious if you manage to take advantage of it right. When you’re bulking up, your very first priority is to ensure that your body has a surplus of calories to be able to stimulate it into growing muscles. This means that your calorie intake should be above your average maintenance intake. Your body enters an anabolic state when there is a surplus of calories, which is a state that induces the construction of new tissues and muscle fibers. Make sure not to overdo it and maintain a healthy diet overall.


While it’s possible to bulk-up without a single dose of any supplement, the process can be optimized using supplements. However, it’s worth mentioning that supplements aren’t going to make a hulk out of you in a couple of months; you’ll still be the one doing the work. Supplements are supposed to help you maintain a healthy dose of protein, amino acids, and other important nutrients during your bulk-up sessions. As mentioned on thesuppstop.com.au, you can create supplement stacks to mix-and-match your supplement intake. The most popular supplements for muscle growth are protein and Creatine, and there are other supplements that can aid you in the workout itself.

Forget Low-Carb Diets

While low-carb diets are popular for their weight-loss effects, they are not really your ally in this case. When your body is bulking, it needs the glycogen in carbohydrates to be able to help you power through those heavy lifting sessions. Some professional bodybuilders inject insulin directly to simulate the body’s insulin spike when it consumes a lot of carbohydrates. Insulin is one of the main muscle-growth promoters in the body, so stick to high-carb diets and avoid injections for now. Try to not go overboard with fat intake because it can disturb your hormonal balance.

Focus on the Protein

If there is one nutrient that every gym resident advises with, it’s protein. Since protein is the most essential macronutrient for building muscles, it’s often mistakenly taken in very high quantities. Your bulking protein requirements are far less than you probably think, more often than not. You don’t need more than 1.3-1.8 grams of protein per kg weight when you’re bulking up. This ratio ensures that your body is getting the optimum protein intake for building muscles.

Lift Heavy Weights with Moderate Rep Count

Since you’re looking to build muscle, lifting heavy is one of the most important elements of bulking up. The range of the set should be within 8-12, depending on the type of weight and strategy you’re using. It’s important to have your workouts dependent on body-wide heavy lifting exercises like squats, bench press, and others. If you want to go for heavier weights, lower the reps if you have to, but make sure to have a professional coach or at least a spotter to protect you from injury.

Maintain Variance

You need to keep your body guessing the exercises every once in a while. As your body tends to strengthen the muscle groups used in certain exercises, doing them for so long will not help other muscles. To avoid having your gains stuck at a certain point, add some variance to your exercises. Once you’re sure that you’ve mastered an exercise, try adding a few things to it to tweak it. Whether it’s by adjusting the tempo, changing the angle, or trying a different machine.

If you truly want to bulk-up, it’s important to understand that this process takes time. Any shortcut that promises you quick results in a month or two is either a scam or extremely harmful to your health. Make sure to stick to a healthy diet that allows you to create a calorie surplus and maintain a rigorous weightlifting routine to promote muscle growth. Incorporating certain supplements into your gym routine should make the process easier.