Weight training: how to bulk up?

What is the difference between bulking up and drying out?

Bodybuilding can be broken down into the following two objectives: bulking up or "drying out".

Drying out involves losing fat. Losing weight and strengthening muscles. Bulking up is the opposite, it involves gaining weight and muscle volume. In order to bulk up, the diet is crucial.


Combine a diet that is rich in nutritious elements (carbohydrates and protein) with intensive training and you will bulk up rapidly.


Training sessions for bulking up

When in training: it is advisable to exercise with heavy loads. Preferably do body weight exercises or weight bench exercises, in which you can vary the exercises.


It is advisable to exercise several muscle groups rather than exercising one in isolation. Exercise the body's large muscles, namely the buttocks, the back and the thighs.


Your training sessions must not exceed 1½ - 2 hrs, warm-up and exercises included. The reason for putting a limit on your training period is to reserve some energy for recovery and the muscle building period.


Do not neglect your recovery periods!

In order to bulk up, make sure you incorporate recovery periods. It is during this recovery phase that most of your muscle mass is built up.

Alternate between training days and recovery days.


Final word of advice: bulking up requires unfaltering levels of concentration. Do not combine it with other sports. Focus only on bodybuilding. 

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