Use heavy weights, low reps to bulk up fast
In order to build muscle and get your body in shape, you will need to completely change your lifestyle and make a considerable amount of changes, not only in your diet, but also to your training and exercise regimes in the process.
You have probably heard that lifting heavy weights for a low number of reps builds muscle. Many experts believe that heavy weights are the key to bulk up fast. Lifting heavy weights doesn’t mean that you will be silly enough to put your body in danger and injure yourself. It means that you will push your body to the limits.
You should be comfortable enough to lift as much load as will allow you to carry on until the end of the set. When you pile on the pounds, you usually lift on the lower end of reps – between 4 and 6 reps a set.
That doesn’t sound like much, but by doing so, you are increasing your overall strength and improving your ability to lift heavier weights. You should allow yourself between 2 – 4 minutes of rest and recovery after every set. It seems like a long recovery session between sets but lifting heavy weights can easily get you sucked into chasing the numbers and running into a wall.
If you run into your next set too soon, and if you push it, you could compromise your form and put yourself at risk for injury.
Forced reps help bulking
A muscle trained to failure can be well shaped and strong. But sometimes even that isn’t enough so in pursuance of weight gaining a bodybuilder should do forced reps. A rep is considered forced when a bodybuilder reaches muscle failure during a set and has a training partner who assists in completing past the normal point of failure and therefore fatigues more muscle fibers which eventually in greater muscle density. So, forced reps are the exact thing that a bodybuilder is looking for if he is aiming to bulk up fast.
More Calories and protein to bulk up fast
Many bodybuilders have the same issue. They don’t consume enough protein and calories during the day. We all know that protein assists in fat loss and muscle building. In order to consume enough protein and calories you need to eat large amounts of meat, eggs, dairy and other protein rich foods.
This is where a protein supplement comes into play. A couple of protein shakes can considerably increase the amount of protein you are consuming on a daily basis.
There are also mass gainers which are basically carb and protein mixes that can help you increase the total calorie and protein intake during the day. Mass gainers are commonly enriched with vitamins and minerals which makes them a great post workout drink.
If you want to bulk up rapidly, you need to consume 1-1.5g of protein for every pound of your bodyweight. For example, if you weigh 200 pounds, which is about 90 kg, you will need 200-300g of protein a day.