Tips for Bulking Up This WinterWinter is here, which means one thing for bodybuilders and weight lifters, it’s time to bulk. Since you don’t have to worry about putting on a swimsuit until at least spring break, the winter months are the perfect time to increase your muscle mass. While it may seem as simple as eating everything in sight, there are some rules you need to follow to experience the right type of weight gain. We’ve worked with the top bodybuilders, and from our research, here are the best tips to follow when bulking up during the winter.
Eat a Lot But Do It RightIf you want to pack on the pounds during the winter, the first thing you have to do is eat the appropriate amount of calories. You need to eat more calories than you’re burning throughout the day. If you’re unsure what amount is right for you, use a calorie counter to help calculate what’s best for you. Second, eat a ton of protein each day. Your muscles need protein to grow, so during bulking season, your daily intake of grams of protein should be equal to or up to double your body weight. In reality, you can’t eat enough protein during this time of year.
Cooking all your food for the week on a Sunday can help ensure you get the right amount of calories and protein you need. You can simply store leftovers in the fridge for later in the week.
Focus on Full-Body Lifts
During bulking season, you will want to adjust the weight lifting workouts and routines. Instead of focusing on isolation movements, you need to switch to compound movements that focus on multiple muscle groups. Some of the more popular lifts include squats, deadlifts, military presses, pull-ups and similar movements. These exercises are the cornerstones for bulking as they increase muscle hormones throughout the body. You may also find that focusing on heavier weight and low repetition sets will improve your muscle mass gains.
Tone Down the CardioWhen you’re looking to get big, it’s important to decrease your cardio since these workouts increase your calorie burn. However, the most experienced bodybuilders don’t drop cardio completely from their routines. All of them make sure to do some of form of light intensity cardio in order to maintain their cardio vascular network. Without the proper vascular network, protein, oxygen and other vital nutrients would stall in the bloodstream and not reach the muscles you’re trying to grow.
Take the Right SupplementsThe last element of building muscle during the winter centers on the type of supplements you’re taking. It’s important to take supplements that help the muscles grow and recover. The first product we recommend each of our athletes to use is creatine since it helps you with muscle recovery and lean muscle growth. Secondly, our athletes take a lean weight gainer supplement rich in amino acids. These supplements are especially effective post-workout since the body uses the amino acids for muscle repair. Finally, adding a whey protein shake morning and night will ensure your body is receiving the proper amount of daily protein.
Serious weight gains do not happen overnight. In order to reach your goals by the end of the winter, you need to create a weekly game plan and stick with it. By providing your body with adequate rest and following the above tips, you’ll have your best bulking season to date. Have any other tips you follow during the winter? If so, leave a comment below. We love hearing from our readers.