How to bulk: The Ultimate Guide to Building Muscle & Transforming your Physique

picture of women deadlifting. Build muscle. how to bulk

Wanting to Build ze muscles, aka Bulk? I got you!⁣ Let’s build your body brick by brick.

First things first, bulking isn’t just for men. If most women actually trained like they want to get bulky, they would actually look like they lift!

What is bulking:

Bulking is just another word/phrase for building muscle. It is intentional. It requires a person to eat a surplus of calories to elicit muscle growth. This is how muscle is built. You can’t build muscle if you don’t send the right signal to the body. Again, one of those signals is food – eating enough calories and eating more than your body burns on a consistent basis, aka a calorie surplus.

STRONG friend, if you are ready to go into a real, true intentional bulk, aka building muscle, I am laying it out for you in this blog!

Doing a dedicated build phase, aka bulking, is the answer to the toned physique you have been chasing year after year. You will have to put dieting on the backburner! No more calorie deficit-ing yourself for a good while!

What is toning, aka building muscle:

Toning is building muscle. You can’t tone muscles that you do not have.

Pink dumbbells and high repetitions won’t get you to the toned look (the appearance of muscle at rest and when you flex)! That way of exercising won’t tone your body. I know you want your arms, shoulders, thighs, back, etc., to have shape and definition. Yes, correct?! I know you do.

The muscle-building process is lost on most. Thank you fitness industry promotes the toning narrative for women, cardio over strength training, and endless dieting. You’ve probably believed forever that losing weight and doing cardio-style workouts is the way to get toned. Most women do this for years and never actually achieve the toned look. Sis, it’s your way of training and the endless yo-yo dieting.

So, let’s dive into the ends outs of bulking, aka muscle building…

First of all, you must get your mind right about the muscle-building process. It’s a slow process, so strap in for the long haul.

While building your muscle, you can expect to gain some weight/fat. It doesn’t have to be sloppy, though. We aren’t doing a dirty bulk. We will be intentional. More on that in a moment.

The scale will go up… remember you asked for muscle! Muscle weighs something!

Where to start your bulk phase:

If you’re coming out of fat loss, spend at least 3-6 months consuming your maintenance level of calories before going into a bulk (surplus of calories)! Check out this blog for more on spending time at maintenance before moving into a calorie surplus!

In doing so, this will help with getting used to eating more food.

You’ve spent some good time in maintenance, and you’ve gotten used to eating more food; let‘s go into a bulk phase!

Are you ready?

How to set your bulking calories:

Since you know your maintenance calories, you won’t be guessing about where to start with your bulk.

My recommendation is to start your bulk somewhere between 250-500 calories over your maintenance. Continue to track your surplus. Don’t get into the free-for-all mindset, and stop tracking. This is when folks tend to gain too much fat. Then you’ll want to run back to cut. So keep your surplus calories in check by tracking it consistently.

Tracking your progress:

  • Track your weight daily
  • Track your measurements
  • Take progress photos monthly – relaxed and posed
  • You can also get your body fat tested through a Dexa or Hydrostatic Underwatering Weighing.

We are looking for Approximately 1-2% weight gain per month.

How do I know I am gaining muscle:

  • Your weight is increasing, or you’re at least maintaining your weight.
  • Your clothes are fitting differently in all the right places.
  • You’re weights are increasing over time. Your performance in the gym is the bomb.com! Your lifts are progressing!
  • You’re feeling STRONG AF!
  • You feel and look firmer.
  • You’re using more weight.
  • Performing more repetitions.

Just to name a few!

How long should I bulk for:

Think months, not weeks! At least 6 months!

Muscle building is a lengthy process. So, Sis, strap in for the long haul to get ze gains.

Don’t run back to a calorie deficit in a month when you start to feel fluffy!

Commit to the process of building muscle. It’s SO worth it.

Muscle building checklist:

To wrap things up a bit, this checklist ensures that you aren’t leaving any gains on the table. STRONG friends, it’s imperative that you honor your recovery. And honoring your recovery is more than just taking a day off from the gym. It’s eating well, hydrating, sleeping, etc.

  • Take rest days
  • Sleep well – 7-9 hrs a night
  • Eat well
  • Keep your protein in check – .8 – 1 gram per lb of body weight.
  • Eat your carbs to fuel your performance in the gym.
  • Monitor your calories to ensure you stay in a Surplus!
  • Track your lifts to make sure you are progressing over time!

Let’s go to work! This is gonna be an amazing time.

STRONG friend, train like you mean it, aka with intensity – lift challenging weights. Please, please train with a Structured Lifting Program with Progressive Overload!

That’s that STRONG friend. I hope you found this blog helpful. If you send the right signals, you’ll build the muscle! So go forth and build it.

Don’t hesitate to reach out if you have any questions about the bulking process or if you like to work with a coach through this process. I’d be happy to help! I may be the coach for you. If you are interested in working with me, book a STRONGER Way Connection Call here!

Happy Gainz, Happy Lifting!

30 Comments on “How to bulk: The Ultimate Guide to Building Muscle & Transforming your Physique”

  1. Reply

    Wow, fantastic weblog structure! How long have you been blogging
    for? you make blogging glance easy. The full look
    of your website is fantastic, let alone the content material!
    You can see similar here sklep

  3. Reply

    Elevate Learning Adventures with The Story Shack!

    A library of 200+ high-quality books tailored to the school curriculum.
    StoryShack’s Build a Book bundle features word searches, quizzes, creative coloring pages, high-quality images, and top SEO keywords.
    StoryShack’s StoryCraft Pro bundle includes the “Melody Minds Library” with 350+ music tracks and “AnimateMasters Pro,” offering 30+ categories of animations.
    And as if that’s not enough, here are the MEGA BONUSES:

    ✔ 100+ Mega Mazes Pack
    ✔ 100+ Sudoku Elements Pack
    ✔ 100+ Comic Book Template Pack
    ✔ 100+ Handwriting Practice Template Pack
    ✔ 100+ Kids Story Book Templates
    ✔ Canva Book Templates
    ✔ Additional beautiful content like journal prompts
    ✔ INCLUDED: The Ultimate Workbook

    Click https://ext-opp.com/StoryShack to explore The Story Shack e-Learning Collection and seize the opportunity for multiplied income!

  5. Reply

    Hello there! Do you know if they make any plugins to help with SEO?
    I’m trying to get my blog to rank for some targeted keywords but
    I’m not seeing very good gains. If you know of any please share.
    Kudos! You can read similar article here: Ecommerce

  6. Reply

    Atualmente, o software de controle remoto é usado principalmente na área de escritório, com funções básicas como transferência remota de arquivos e modificação de documentos.

  7. Reply

    Agora, a tecnologia de posicionamento tem sido amplamente utilizada. Muitos carros e telefones celulares têm funções de posicionamento e também existem muitos aplicativos de posicionamento. Quando seu telefone for perdido, você pode usar essas ferramentas para iniciar rapidamente as solicitações de rastreamento de localização. Entenda como localizar a localização do telefone, como localizar o telefone depois que ele for perdido?

  11. Reply

    Hi there! Do you know if they make any plugins to assist with Search Engine Optimization? I’m trying to get my site to rank for some targeted
    keywords but I’m not seeing very good results. If you know
    of any please share. Cheers! You can read similar
    blog here: Backlink Portfolio

  12. Reply

    Hi! Do you know if they make any plugins to help with Search Engine Optimization? I’m trying to get my site to rank for
    some targeted keywords but I’m not seeing very good gains.
    If you know of any please share. Thank you! You can read similar article here: GSA Verified List

  13. Reply

    This Dude Creates Bitc0in Out Of Thin Air [CRAZY]

    I didn’t believe it either at first…

    Until i saw it works in action >> https://ext-opp.com/Coinz

    You see, Bitc0in and the entire Crypt0 market is about to go through the rough…

    Some smart people will get in now, and make massive gains,
    And some will stand and watch people make money…

    Ultimately, I want you to get in now…

    But here is the issue…

    If you put any kind of money in it now, it would be a huge risk.
    Especially if you put in money that you can’t afford to lose…

    But what my friend, Seyi, did is insane…

    He created the world’s first AI app that literally generates Bitc0in and ETH out of thin air…

    All you need to do is just connect your wallet, and that’s it…

    – You don’t need to analyze the market
    – You don’t need mining equipments
    – You don’t need to trade
    – And you don’t need to invest even a penny

    To create your account with Coinz, and start receiving daily Bitc0in & etheruem for 100% free click here >> https://ext-opp.com/Coinz

    But don’t delay, because the price of Coinz will double very soon…

    Cheers

  14. Reply

    This Dude Creates Bitc0in Out Of Thin Air [CRAZY]

    I didn’t believe it either at first…

    Until i saw it works in action >> https://ext-opp.com/Coinz

    You see, Bitc0in and the entire Crypt0 market is about to go through the rough…

    Some smart people will get in now, and make massive gains,
    And some will stand and watch people make money…

    Ultimately, I want you to get in now…

    But here is the issue…

    If you put any kind of money in it now, it would be a huge risk.
    Especially if you put in money that you can’t afford to lose…

    But what my friend, Seyi, did is insane…

    He created the world’s first AI app that literally generates Bitc0in and ETH out of thin air…

    All you need to do is just connect your wallet, and that’s it…

    – You don’t need to analyze the market
    – You don’t need mining equipments
    – You don’t need to trade
    – And you don’t need to invest even a penny

    To create your account with Coinz, and start receiving daily Bitc0in & etheruem for 100% free click here >> https://ext-opp.com/Coinz

    But don’t delay, because the price of Coinz will double very soon…

    Cheers

  16. Reply

    Good day! Do you know if they make any plugins to assist with
    Search Engine Optimization? I’m trying to get my blog to rank for some targeted keywords
    but I’m not seeing very good gains. If you know of any please share.
    Appreciate it! You can read similar blog here: List of Backlinks

  26. Reply

    Wow, wonderful weblog layout!
    How lengthy have you ever been blogging for? you make blogging glance easy.
    The overall look of your website is magnificent, as neatly as the
    content material! I read similar here prev next and it’s was wrote by
    Gordon04.

Leave a Reply

Your email address will not be published. Required fields are marked *