10 Tips That Will Force Your Body To Bulk Up Fast

For this video, we will be going over 10 tips, including exercise tweaks and dietary changes, that will leave your body no choice but to bulk up fast. To give you a small preview--one way of bulking up fast is to train more often, specifically, resistance training, which will be discussed further.

Keep watching to know more!

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In a nutshell:

You need approximately 2,800 calories to gain a pound of muscle, and more importantly, to promote protein turnover, which can be boosted with training. So, for this video, we will be going over 10 tips, including exercise tweaks and dietary changes, that will leave your body no choice but to bulk up fast. One of the primary reasons many aren’t gaining weight and muscle mass as they should is because they lack resistance training. If you want to bulk up, then you need to stimulate muscle growth by training more often. According to studies, increasing resistance training volume yields greater gains in muscle hypertrophy.

Plus, by working more muscles, you’re also strengthening more muscles, which in turn, boosts muscle growth and the chances of getting big fast. Needless to say, compound exercises are the best way to gain muscles. Hypertrophy means muscle growth, and it’s directly linked to an increase in strength, which is exactly what compound exercises help you achieve. By switching up your rep ranges, you’re forcing your body to use different muscle fibers and energy pathways. For many lifters, training movements within the 8-15 rep range will cover most bases for muscle growth. On another note, when you’re training often and in high volumes, rep ranges work best at balancing the volume, training intensity, and recovery needs. One of the secrets to bulking up fast is to train with intensity to push your muscles to near failure. Training to near failure is good for training muscle growth. Also, this training technique increases muscle protein synthesis, which results in more muscle growth.

But if you’re doing loads of cardio in your workout sessions and burning off those calories, then inevitably, your muscle growth is going to be a slow, tedious process. Therefore, it’s not advised to overdo cardio when you want to get big and build muscles. Carbohydrates are crucial for muscle building, but so are protein and fat. According to experts, to build muscle mass and maintain muscle mass through a positive muscle protein balance, you should consume 1.4 to 2.0 grams of protein per kilo of your body weight every day.

Exercise breaks down your muscles so your body needs something that will build those muscles back up. Also, the harder you’re lifting and the more time you spend training, the more important it is to eat more protein to help with recovery. It’s advised to consume at least 20-30 grams of protein with each meal if your diet plan is eating five times a day. But since you want to build muscle mass quickly, which translates to weight gain, then you must consume more calories than you burn each day, a.k.a, calorie surplus. When you’re in a calorie deficit, your body senses this, so it downshifts your body’s ability to build new muscle. To ensure that your weight gain is from muscle, make sure that the bulk of those calories are from protein.

According to research, people who followed a high-calorie diet rich in protein were able to store about 45% of those calories as muscle. Protein powder is the go-to bulking-up supplement for many. Several studies have found out that creatine can significantly increase strength and muscle growth when taken as a supplement and when combined with tons of strength training. All you need is to take 5 grams of creatine a day and you’re good to go. Furthermore, according to experts, consuming casein protein before bed can enhance young men’s levels of circulating amino acids for 7.5 hours, meaning, their bodies build muscles all night long while they sleep.

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[MoProblems_]

Lemme save yall time, just eat well (not a whole buffet meal), make sure your reps are consistent and average, and sleep well. If your friend says do this for fast results or see someone lifting heavier than you, DO NOT TRY THAT, YOU WILL DIE. Make sure you know what you are doing and pick friends that can actually help you, not tryna ego lift and make you collapse 💀. Hope some of you beginners see this comment and hope this helps you guys. Stay safe and get big. 👊

[JohnDoe-fzhz]

You also need a lot of quality sleep to build muscle. If you train each day and don´t rest enough in beween you either lose muscle than build. Sometimes it´s better to take a day of in between.

[OmphileKodisang]

When i first started working out i often made that mistake of doing a lot of cardio while i was trying to bulk up! Great video with amazing insights

[Daily_Music_Box]

My 3 Main Tips from a "Hardgainer" height 1.80m starting weight 60kg or 149 lbs. 1) Go slow and easy "full body" for 2 Months. Monday, Wednesday, Friday = Squat, Deadlift, Benchpress. Light weight, focus on high reps. 2) Warm up nicely like at least 15 Minutes and do Mobility exercise. The more flexible your joints/ body is, the better the quality of your movement. 3) "Drink your calories = 200g oats + 300ml of chocolate Milk + 30g of protein powder + a banana = 1100-1200 kcal. Just make sure to not wait to long otherwise the oats get thick and "undrinkable". Last but not least, slowly step by step. Do that 2 months and what you’ll find out is, you grow all the muscles at the same time. Get ready to have enough money for bigger clothes.

[tyreeuyinmwen]

You guys are always on top of it with your videos and the content is so informative and lively. You guys are truly appreciated💜

[johnnyg]

If you're like me and don't have the genetics for massive growth then you have to stay consistent for years. It took me 40 years to see significant gains but my forearms always remained small. I can bulk up during my workouts but then deflate to minimal muscle after I rest.

[eivindgj]

Kai Greene bulk diet plan


Meal 1: 16 oz steak, 12 egg whites, quart of white rice

Meal 2: A pint of white rice, 2 chicken breasts, turkey burger

Meal 3: 16 oz salmon, large green salad, 6 egg whites

Meal 4: 16 oz steak with 2 sweet potatoes

Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn

Meal 6: Protein shakes, avocado or a cup of cashews

Meal 7: 2 cups mixed vegetables, 16 oz steak


Kai Greene cut diet plan

Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese

Meal 1: 2 scoops of Vanilla Protein Powder, 1-ounce almonds, 1 cup Vanilla Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water

Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato

Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa

Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2  tablespoon Parmesan Cheese, 4 stalks of Asparagus

[fitsomaguide]

In workouts if you ways fall in love with the process and be continual it will pay off

[unseenhawaiiBjonez]

Thank you!! I've only been doing 2 of the tips listed & discussed here but I took notes & I will be incorporating all the new information this video provided. I will give it a few weeks then be back to report on the results :)

[Nico-tmlf]

05:40 this amount of protein is ideal for endurance sports like cycling or running. If you want to Bulk faster, i would definetly recommend you to try eating 2.1-3.0 g of protein per kg. Don't worry about eating too much proteine, since overshoot nutrients are simply excreted by your body.

[EesaaCerti]

Me now: yes I will do all this and go to gym
Me tmrw:*sat on sofa eating popcorn and playing cod*

[rommelb.]

More sleep, less stress. Take 1 tablet of multi vitamins in 1 day. 3x workout in a week like MWF. Take 1 glass of milk with protein powder, morning and evening. Take 1 glass of lemon juice without sugar before workout. Continue this process for months

[jameshanks]

You should not avoid cardio! The most important muscle in the body is the heart!

[Gamefit]

These people live the dream teaching all these great techniques while being paid to do what they love, at least I assume I wish I was apart of this amazing team.

[justbeastfitness]

Growth can't be forced. Simply workout with progressive overload and increase your caloric intake and protein intake untill your body starts gaining more fats than muscles then maintain or reduce caloric intake as per your goals. Keep fit and be consistent.

[josephujiadughele]

There's protein maximum.
The gold standard is judge your total daily calories intake, bulk of that is protein while carbohydrates makes the other parts with fat being in trace amount.
That's like ratio 3 : 2 : 0.05.
Also, make intermittent fasting for growth hormone.
Eat thrice a day for bulking and twice a day for dry shredding.

[tedjrsalsa]

All said n done . Do cardio @ least twice a week 30 minutes each session it won't hurt your gains just done overdo the cardio . Good video by the way .

[darryldavis]

Interesting I learned alot thanks. Gonna watch again.

[andrewbazeley]

I have trained with a personal trainer and have eaten healthily, taken creatine and made absolutely no gains in muscle mass, stronger yet but no muscle

[mitchellmiller]

I agree with everything except for cardio, you should train cardio two or three times a week to help keep up your energy levels