If you want to bulk up it will require a lot of discipline on your end. However, with enough hard work and commitment to a routine, you will eventually have a body that you can be proud of.
Bulking up means that you will need to shift your diet to cut out any food that does not hold any nutritional value, and start taking in more protein than normal to help muscles grow, as well as plenty of healthy carbs to help fuel your muscles when training. Obviously you also need to follow a more intensive training program. For those who want to bulk up and see defined muscles, here are three exercises to start from. These all hit the largest muscle groups so help to pack on more muscle quickest.
Bench Press
The bench press is a staple if any person looking to add some muscle. This workout will greatly increase your upper body strength by lifting a great amount of weight while on your back in a supine position. Not only does this exercise target your pectoral muscle, but it also works your arms, chest and shoulders as well. This exercise can be done using two individual dumbbells or one barbell.
The key is compound movements and lifting with enough weight so that your body has to overcome resistance. Once you do this with consistency, you will see that your pecs are more defined.
Squats
Squats are another common exercise used to build muscle. This is perhaps the best lower body workout you can perform. In addition, this will make your body look symmetrical in size, as opposed to having a bigger upper body. Your quadriceps, hamstrings, calves, flutes and even your lower back all feel the burn here. In addition, the squat has also been shown to increase testosterone levels in the body. The more muscles that are worked, the more testosterone gets released into the bloodstream.
Much like the bench press, you get a complete workout that targets several major muscles in one rep. Resistance is also very important here as well. Your body will be able to grow more if you are able to lift more weight. You can start a bit lighter, and slowly let your body get adjusted to a weight increase. Improper form or too much weight could lead to injury. Do some research find out more about proper lifting techniques.
Deadlift
Adding deadlifts to your routine to bulk up should be a no-brainer. This is one of the few exercises that will target your hamstrings directly and increase your overall strength. This workout is also great because your nervous and musculoskeletal system will be working together. For beginners, this may be a challenging workout, so it is important to practice breathing and pace yourself. Trying to do too much at once can potentially lead to more harm than good. With enough repetition, however, you will see results the next time you look in the mirror.
Follow these three exercises and your journey to bulking up will be clear – you’ll see transformation in your body. So get to the gym, get to work and you will see results. You will eventually feel proud of yourself.