Bulking up and gaining muscle can be very challenging.
It takes the right combination of diet and training to see fast results.
Unfortunately, most guys never it right. And as a result, most guys fail to see significant progress. They usually stay scrawny or skinny-fat forever.
In this article, I will give you 9 effective diet and workout tips for how to bulk up fast.
#1: Keep it old-school
Recently, “crossfit” style training has become very popular. For example, performing circuits or supersets where you rest very little in between sets.
These workouts are great for general health purposes and losing weight, but if you want to bulk up, then you need a different approach.
Instead, you should do old-school workouts where you perform every set of a single exercise before advancing to the next exercise. You should also rest 1-3 minutes in between sets so that you’re body is fully recovered before you go again.
Note: I recommend 1-1.5 minute rest periods for isolation exercises like curls, and 2-3 minute rest periods for compound movements like squats and bench press (because they require more energy).
This will allow you to be as strong as possible for every single set of your workout. You will be able to lift more weight for more reps. And, at the end of day, studies show that getting stronger is one of the primary drivers of muscle growth. More strength = more muscle.
#2: Carb up
Most guys think they need to focus on eating protein if they want to bulk up fast. And yes, protein is important, but carbs are even more important.
When you consume a lot of carbs, you increase the amount of “glycogen” in your muscle cells. And this will give you more energy in the gym. In other words, you will be able to lift more weight for more reps. And remember, getting stronger is the #1 way to force muscle growth.
What carbs should you eat?
Here are my top 5 carb sources for bulking up: potatoes, rice, oats, bread, and pasta. Incorporate large portions of these into all of your meals and you will grow faster than ever.
[Click here to see my top 10 foods for gaining mass.]
#3: Use slow negatives
The way you perform each rep is also very important.
If you just haphazardly sling the weights around the gym, you won’t see any results (but you might injure yourself).
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 the eccentric (or negative) part of the rep plays a large role in muscle growth.
In general, I recommend a 2/0/1 tempo (lower the weights for 2 seconds, don’t pause at the bottom, then explode back up in 1 second). This will make sure your form is on point and also help you pack on muscle as fast as possible.
#4: Try this gainer shake
Fact: consuming enough calories to gain weight is a crucial part of bulking up.
However, if you have a busy schedule, it can be challenging to sit down and eat 3 full meals per day… That’s where my gainer shake comes in. I make this for lunch every single day to make sure I get enough calories, carbs, and protein to grow.
Here are the ingredients:
- Milk (2 cups)
- Oats (3/4 cup)
- Peanut butter (3 tbsp)
- Protein powder (1 scoop)
- Creatine (5 grams)
Put all of these into a blender (add ice if you want) and BOOM! Lunch is served.
#5: Cut the cardio
As I said in #4 above, you need to eat enough calories to gain weight if you want to bulk up… so if you’re burning calories like a mad man doing cardio 2-3x per week, then it’s going to be very hard to make gains.
That’s why I recommend only one day of cardio per week while bulking. Any more than this and you will be working directly against your goals. However, it’s still important to do a little cardio (1x per week) in order to maintain heart health.
In terms of what type of cardio is best for gaining mass, I recommend low intensity cardio (like running or biking) for about 30 min – 1 hr. Personally, I play pick-up basketball for my cardio, because I quickly get bored if I’m just running or biking.
#6: Make eating your job
If you want to know how to bulk up fast, there’s one simple answer: you need to lift and eat… consistently.
You cannot skip meals and rely on small snacks if you’re serious about gaining mass. You need to treat eating like it’s your job. Every morning, you need to consider your schedule for the day and plan time to fit in 3 big meals. This will help prevent situations where you get too busy and “forget” to eat.
No more excuses, man. One big meal per day is not going to cut it. Man up and start eating big… every single day.
#7: Follow the 2x per week rule
You might be wondering: what is the best workout routine for bulking up fast?
Personally, I prefer full body routines like this one, but I know other guys who have a lot of success doing a push/pull/legs split.
At the end of the day, the most important factor is that you work each muscle group at least 2x per week. Any less frequently than this and you’re sacrificing precious gains. The reason for this is that your muscle only grow when you work them out (makes sense, right).
#8: Creatine for the gains
Fact: creatine is the only LEGAL supplement proven to have a significant impact on muscle growth.
It has been show in many studies to increase strength and muscular hypertrophy. It’s also dirt cheap (click here to see my preferred brand).
But let’s be clear: it is not an anabolic steroid. You’re not going to gain 10 lbs overnight here. But, if you want to bulk up fast, then I do recommend using creatine. Just take 5 grams per day, and you’re good to go.
#9: Vary rep ranges (not exercises)
In the video above I explain exactly how to alternate your rep ranges for max results.
Now, let’s get one thing straight: “muscle confusion” is BS. You don’t need to change up your workout routine every single month. Your muscles do not have brains inside them.
…but it is smart to include different rep ranges in your workout routine.
When you use different rep ranges, and different weights, you force your body to utilize different energy pathways and recruit varying amounts of muscle fibers. And this variety is helpful for breaking through strength plateaus (and therefore inducing muscle growth).
For example, each week you could include a strength day where you perform 5 sets of 5 for each exercise and a hypertrophy day where you perform 3 sets of 10. My free bulking routine includes a similar set-up, so be sure to check it out.
#10: Track your calories
At the end of the day, the only way to be 100% sure that you’re gaining weight is to track your calories. Otherwise, you’re just guessing.
Use my diet calculator to determine exactly how many calories you personally need to gain half a pound per week (any more than this and you will gain fat), and then download a calorie counter like MyFitnessPal to track what you eat every single day.
Most of us eat similar foods each week, so you only need to do this for about 1-2 months before you know what you’re doing (and then you can stop tracking).
How to Bulk up Fast
Above you have my 10 best tips for supercharging your muscle growth.
Go through the list, determine 1-2 areas where you are slacking the most, and then get to work. Remember, this is not rocket science. If you consistently lift weights, get stronger, and eat enough food, then you will successfully bulk up and pack on muscle.
I gotta start varying my rep ranges
Yeah man it’s easy to fall into habit, but varying volume and intensity is key for making gains.
what would be the rep range in bulking?
12/10/08 or 10/08/06
I’m only 11 I go boxing at I knocked down an eighteen yeah old
Hey Mr.Beast i am 15 year old going to gym from 2.5 months gained 5kgs of weight and lifting moderate weight can you recommend me a diet chart without any supplements and its gotta be in budget if i am trying to bulk up (i am skinny a bit too)
Good article David, keep em coming
Thanks bro
Hey David, I’ve being working out for a month now at home and I’ve being enjoying it. But ,all of a sudden I don’t feel that same energy anymore. What do you think?
Simplicity at its best.
I like that writing style.
It leaves very little to no room for guessing. 🙂
You write of “curbing up” as an important step towards gaining muscle mass.
Is there any particular ratio of macro nutrient you consider particularly suitable for bulking up for beginners?
Thank you David.
Thanks man! Check out the diet calculator I linked above. As long as you eat the correct calories and eat enough protein, I don’t think the exact fat/carb ratio matters too much.
I am 15 year old struggling with bodyweight and gym
I don’t know what to do.please help me Mr.beast
Thanks
“Make eating your job”
Shit ain’t that the truth. When I first started reading your stuff about 4 years ago, I was around 175-180 and I THOUGHT I ate a lot. Now I’m sitting at 205 :). But gawdayum my grocery bill :/ haha
Hahaha — yeah man same here. We all think we have a HUGE appetite… until we realize we really don’t.
I have the time in my day to eat. I have a blender just for chicken now since I literally cannot chew that stuff anymore without gagging. 4,000 calories a day with chicken for protein can suck it. Thank god it’s cheap!
Hey! David I was John Cruise What have you Posted really amazing article, I’m your big fan, I have started Following all your tips and guideline which you have provided in your awesome post, Now a days I’m hitting Crossfit really I got Unexplainable Improvement in my body and these happen your awesome blog and great motivation so I’m very grateful to you I hope you will always keep continue to posting this kind of awesome blog so that we shall get motivated a lot with the help of your awesome blog post thank you once again David.
Thanks for the kind words John. Glad you like the article!
Thank for your post, it look so good!!
This is good stuff man. Totally true about the slow negatives. Im definitely gonna keep checking back.. youre great. Feel free to check out my site too..its a similar concept
THanks bro! I’ll check out your site now
Great blog it contains lots of information which is very helpful for me. This blog is very motivating and informative. I really enjoyed. Thanks
Hey I read the book secrets of the super fit. I was wondering it’s says I should start bulking when I can see my abs in the mirror when I flex is that full six pack? Or is it cool to start bulking if I have like a four pack.
Four pack is good enough to start the bulk!
After looking into a few off the articles oon your website, I really appreciate your technique of writing a blog.
I book marked it to my bookmark website list andd will be checking back soon. Take a look
at my web site as well and let me know how you feel.
Thanks man!
Thanks this really helped me
Really good blog/article.im a complete beginner so I’ve been lookin into “bulking”.. it’s all new to me. Been programmed by myself for as long as I can remember to be eating just 1 meal a day. Hard habit to change. Real learner here. Though from your list I’ve read it appears I’m not doin too bad. I stagger my reps a lot. I’m doin too much cardio and I also need to eat more. Need a big L plate on my back lol. ….great blog.
Thanks man!
Kev,
From a former “one meal a day” guy…you wont gain muscle. You HAVE to feed them, ALOT. Once you catch your appetite up to your workout, youll love it.
Hi there lookin at your posts nw sounds mint, I’m lookin to bulk my self I did start doing pushups at first then started weights and started to eat 3 meal a day, but then I started 4meal a day, but started heaving on last meal so I hard to stop the 4 meal a day, down to 3 meals again and bought a MUSCLEFUEL ANABOLIC all-in-one muscle mass to help me jest a little more. Jest want to ask as well have you got any advice on how can I build mass, I’m an average person who got little results, and I’m always confused lol.
Some exercises were made to work together. Have you ever noticed that the end position of a power clean is the same as the starting position of a front squat? Or that the bottom of a Romanian deadlift sets you up perfectly for a bentover row? We say, go with it: Combining two or more exercises that flow well—called a “hybrid” lift—is a convenient way to work more muscle, burn more fat, and get out of the gym more quickly.
Hi David,
I heard about creatine but I am nervous to take it as people say you should drink more water than normal when taking that otherwise expect future health problems. I try to be on top of drinking water but don’t know if it’s enough when taking creatine.
Just keep your water intake high and you will be fine
Thanks bru for this super info.
So I’ve got a few questions. Just based off this article. I’m currently struggling to gain mass. I’m at 170lbs. I’ve gained about 5 lbs in the last 5 months. I know I’ve gained muscle and strength. I do negatives like you were saying and I mix it up from 5-7 sets at 10-12 reps to the 10-8-6-4. One thing I don’t do here is work each muscle group twice a week. I do a 5 day routine of chest, arms, shoulders, back then legs. I usually spend anywhere from 1 1/2 to 2 hrs in the gym daily doing about 6-8 exercises per muscle. Meaning arm day is usually the longest because I separate bi’s vs tri’s. I do struggle with making sure I take in enough calories daily. So I know I have room for improvement there. I guess really my biggest question is when do you know you’re doing enough vs to much? And don’t get me wrong, I feel like I push myself to the max and most all of my exercises and sets. But I just have a hard time walking out of the gym if something in me says you can do a little more.
My next question is when it comes to bulking. My biggest mental challenge is that if I take in to much calories then yes I’ll gain weight, but I’ll also lose my cut and start looking fat while I’m trying to bulk. How true is this? I see big guys lifting big weights all the time in the gym looking like they’re bulking but also look fat and bloated at the same time. Thoughts?
I noticed your pre workout has creatine but you also put creatine in your protein shakes sometimes too. Which one would you prefer for my 5g per day intake? before or after the gym?
Timing does not matter with creatine. Just make sure you get those 5g per day (from pre workout or otherwise)
I have just taken the beginner’s routine and my biscep muscles ache so much. I have done only work out A and it’s my second day. Is this normal? Should I continue to work out B?
david the work your doing is wonderful.The first thing you are providing this knowledge for free and like on Mondays daily uploading new clips related to enhancing self-image, confidence and lot more other aspects.thanks, bro for this great efforts.
Hey Dave whats up? I have a question. Now at the time I don’t feel like going to a gym, if I can do the training from my house, I’d prefer that. I’ve been training for a couple of years a long time ago but now I’m outta shape. Could it be good for me to start doing exercise with my own weight? I’m pretty skinny right now. I’ll look for some weight to buy but It could take a couple of months. Which results could I get from training with a hanging bar and my own weight? Thank you Mr. Your page rocks.
David! First time reader, first time commenter; good shit, btw!
41 y/o pack a day smoker weighing in at 155 and 5’7″ tall. Been hitting the gym for four solid months and have gone from lathargy to fucking motivated and making massive health improvements.
My questions are: If I want to begin to seriously start THINKING about bulking up, 1. Should I finish losing that 5-7 pounds of remaining fat only really located at my love handles/ lower back, while continuing pursuit of replacing smoking with cardio in order to be respiratoryly and cardiovascularly fit enough to carry the extra bulk? And 2. Since cardio actively counters bulking by means of caloric burn, is it possible to even begin bulking while simultaneously trying to improve respiratoryly and cardiovascularly? What cardio routines would you recommend for improvements while simultaneously bulking, considering a smoking background, and considering only doing cardio once a week to minimize the counter effect of calorie burning?
I like your prose!
Your muscles don’t grow when your working out, they grow when your resting!
And secondly you shouldn’t train each body part within 72 hours? So how are you supposed to train each body part in a week. This is false information.
Thanks for the info!! I just have to eat more! I’m getting in great workouts, but I’ve fallen short setting eating as a priority. Looking forward to the upcoming changes
Hi,
Im an Ameture Soccer player aged 16 from an Asian Country and im advised to do cardio trainings alot for building stamina purposes but im also on Bulk Up routine … Please advise me How many times a week should i plan my cardio routine and secondaly, Is Liss cardio more helpfull or HIIT cardio while being on a bulk routine
If you want to bulk up and eat great foods click the link below, It’s the secret to doing just that.
http://bit.ly/2Pun2h3
Helped it a lot
Checkout these recipes for building muscle and great foods
What recipes?.you have not provided a link or anything.
Hey Dave, I’m a younger, and wanna start to work out, should I start to do pull ups, push ups, chrunches … or should I jump to weights, I am planning on other things but for physical exercise I need and idea to start with.
Hey David, i’m a skinny guy because I have a very high metabolism. I can eat, and eat, and eat, but never gain weight. Do you have any tips for me?? And i’m 15 years old.
Awesome article David! I have been a huge fan since I started working out and these tips were extremely helpful. I loved your point about work out frequency and working out 2x a week for optimal muscle growth!
I have actually been learning and recently wrote my own article about Bulking Up Fast For Skinny Guys, I worked really hard on it and I feel that it adds on to all of the awesome points you have mentioned already. Would love if you could check it out and would appreciate it!
Website Link: http://fitnesselitist.com/how-to-bulk-up-fast-for-skinny-guys/
Can i use dianabol without side effect?
Want To Build Muscle? Bulk Up By Following These Rules! :- https://ezz.health/blog/bulk-up-muscle
Can you lose fat from the beer belly (hubby) or pregnant look lol (me) AND bulk at the same time?. If so what techniques and calories etc would work best/fastest?.
I love this bro!! Love every video of you, great tips! 💪 hope you’ll grow even bigger in popularity because you deserve it!
Awesome article David! I have been a huge fan since I started working out and these tips were extremely helpful. I loved your point about work out frequency and working out 2x a week for optimal muscle growth!
I have actually been learning and recently wrote my own article about Bulking Up Fast For Skinny Guys, I worked really hard on it and I feel that it adds on to all of the awesome points you have mentioned already. Would love if you could check it out and would appreciate it!
Website Link: http://fitnesselitist.com/how-to-bulk-up-fast-for-skinny-guys/
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Great article David. When I am trying to bulk, I am using supplements made only of natural ingredients.
http://musclesmagician.com/best-bulking-supplements/
As always, great article Shane. Really enjoyed the extra effort that went into the mathematic / physics side of it (and the illustration to make it shine).
Check it :https://www.smartfitnessresults.com/
Hi, this is a very good post. Thank you so much
TO BULK OR NOT TO BULK. read more.
TO BULK OR NOT TO BULK
best website to gain bulk body in few days
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Amazing. Thanks for sharing!
Thanks for the info!!
I just have to eat more! I’m getting in great workouts, but I’ve fallen short setting eating as a priority.
Great article, David! It’s good about to backup fast to increase growth.
it is awsome go on….
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Thanks for the article sir! I have a question, sir, I gaining weight and I want to join a gym so what should eat and what to avoid?
Thanks for the article sir https://bit.ly/3aW1Ywq
One shouldn’t hit a muscle group more than once per 72hr since muscle hypertrophy only occurs during rest, after a very small window of stimulation. Less time in the gym and more time eating/resting is key for beginner size and strength gains.
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