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The Basics of Bulking Up

If you set out to bulk up, to gain weight by building muscle, there are some basic quidelines you must follow if you want to be successful in a short amount of time. In this article, Anthony Ellis tells you how to bulk up. Pay attention to all he has to say.

Getting the basics right is what will determine whether or not you steer yourself away from being a card-carrying member of the skinny community.

If your goals include bulking up, Anthony's Gaining Mass Program is highly recommended. It gives you step by step instructions on everything from diet to weight training, all designed to help you build a successful weight gain program.

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Information to
Help You Bulk Up

By Anthony Ellis

If you are thin and want to get bigger, here's some information that I think you may be able to use.

There are several reasons why most people fail in their programs:

1. Improper diet.
   Most people are not eating enough protein and eating too many simple carbs.
   
   
2. They are not stressing their muscles during each workout.
   You don't have to kill yourself, but you must subject your body to out of the ordinary stress each workout to grow muscle.
   
   
3. They lack consistency.
   They do not stay focused throughout the entire 12-week period. If they don't see results immediately, they get discouraged and quit. You have got to stick with your plan. No program will work for you if you are not consistent.

To get results, you have to be willing to do whatever it takes, and work as hard as necessary and you have to be consistent. Your body responds to consistency. Sometimes it may get to the point of obsession, but it has to be that way for you to reach your goal.

Here's some basic information and things you should be doing to help you bulk up:

• To gain weight you must eat more calories than your body burns off, so EAT MORE!!!!!! The most important thing that I cannot over stress is that you need to eat to gain weight. You need to eat like you've never eaten before. (but not junk food like donuts and chips or candy).
• Start eating six meals per day (space them out to about once every 3 hours).
• Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle.
• Keep your workouts under one hour. Short and intense!
• Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.
• Use heavy weights and low reps, rest 3 minutes between each set.
• Do only 2-3 exercises per body part.
• Split your workout. Since you have a very high metabolism like me, you need to train with more intensity, but less frequently.
  Day 1: Chest, shoulders and triceps Day 2: Rest
  Day 3: Back, and Bicep
  Day 4: Rest
  Day 5: Legs and abs
  Day 6: Rest
  Day 7: Rest
  
• Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.
• Use nutritional supplements. If you can't afford too many products, just stick with the basics; like whey protein. If you can't afford whey protein the next best thing is egg whites.

About The Author:

Former "skinny guy" Anthony Ellis is the author of Gaining Mass! The most widely used weight gain program in the world.

This unique program designed to help people gain weight and build muscle, is currently being used in over 90 countries and boasts the largest private weight gain forum on the Internet, with well over 13,000 members.

Read my review of Anthony Ellis's Gaining Mass Program.

Learn more about Anthony Ellis and see a listing of the other articles he's contributed to this site