Bulking and cutting are two common terms in the world of bodybuilding for building body muscle.

Bulking is the process of building muscle by increasing muscle mass, while cutting is the process of eliminating fat while maintaining muscle mass.

These two processes have different methods, both in terms of training programs and the nutrition required.

In this review, we will discuss what Bulking is, how to do it correctly.

What is Bulking?

Bulking is the process of gaining weight and increasing muscle mass and is supported by an appropriate exercise program.

This method is done by increasing the number of calories we eat beyond the number of calories the body needs.

While bulking, we usually consume more calories and additional protein to get a calorie surplus to support muscle growth.

However, it is important to understand that bulking is not just about increasing overall body weight without paying attention to the nutritional composition that the body needs.

Bulking doesn’t mean eating as much as possible without control.

But we must maintain a balance between protein, carbohydrate and fat intake, and manage the time and frequency of meals wisely.

What are the Foods for Bulking?

There are several types of food that are suitable for bulking.

Here are some foods that can be consumed while bulking:

Protein: Salmon, tuna, egg whites, low-fat milk, low-fat cheese, beef, chicken.
Complex carbohydrates: Brown rice, cereals, potatoes, black beans.
Fibrous carbohydrates: Green vegetables, green beans, asparagus, bell peppers, spinach, broccoli.
Good fats: Almonds, olive oil, salmon.
Vitamins: Lemons, tomatoes, apples, and other fruits.

Benefits of Bulking

Many beginners don’t know the Bulking method. Even though there are many benefits to be gained when using this method.

Here are some of the benefits of doing a bulking program.

1. Build muscle mass

The goal of Bulking is to build muscle mass faster.

When carrying out this program, it needs to be followed by regular exercise, especially weight training.

If not, this will cause body fat to increase and accumulate.

2. Reduce fat mass

Bulking which is done by doing weight training will build a stronger body.

Not only that, the body will burn fat and convert it into the energy needed to do weight training.

Not only does it increase muscle mass, another benefit of bulking is weight loss.

3. The body becomes fitter

Bulking is a program that focuses on increasing calories and burning fat by regularly doing weight training.

This program makes the body fitter in carrying out daily activities. This is because the energy obtained when bulking is greater.

The Right Exercise for Bulking

In carrying out the bulking method process, of course you have to follow it with the right exercise to get good results. There are several movements that can be done when bulking.

1. Push Ups

This is a movement that is very familiar to everyone. By taking a prone position with both hands resting straight on the floor, slowly lower your body until it approaches the floor, then raise it again. To get good results, you can do this movement 20-30 times.

2. Pull Ups

This is a movement that relies on a pole that is taller. The method is to stand up straight with both hands tightly holding the pole above, slowly lift your body up and hold for approximately 8 seconds, then lower it back down. To get maximum results, don’t let your feet touch the floor.

3. Sit Ups

This movement is usually done if you want to get a six pack body. The correct way to do sit ups is to first assume a lying position with both hands behind your head and your legs supported by a support, then slowly raise your upper body until it forms a 120 degree angle, then slowly lower it.

Repeat this movement 30-50 times regularly every day, to get a good six pack body shape.

4. Lift weights

This can be started by lifting the lightest dumbbells. Do it regularly and gradually increase the weight of the dumbbells. If you are strong enough to lift the heaviest dumbbells, try switching to using barbells, of course this can be helped by supervision from someone who is already skilled at lifting weights.

5. Squats

The aim of this movement is to focus on increasing the muscles of the legs and thighs. The way to do this is first take a standing position with your feet almost shoulder width apart, then lower your hips to a sitting position, hold for approximately 5 seconds, then raise them again. To get the ideal body, do this movement 30-40 times.

6. Cardio

This exercise in bulking aims to burn fat in the body. What can be done with this cardio exercise is jogging, jumping rope, running on a treadmill, and even jumping jacks. Care must be taken to always do this regularly to balance your daily diet.

These are some exercises that are suitable when bulking, and must be done regularly to get the desired results.

How to Bulking

Bulking must be done correctly, because if it is done incorrectly it will only increase body weight without getting the desired muscle shape.

For beginners who are new to Bulking, here are some Bulking tips that you should pay attention to.

1. Maintain exercise intensity

Don’t rush to increase the weight drastically.

Increase the intensity of the exercise gradually to give your muscles and body tissues time to adapt to the greater load.

This will also help prevent injuries due to too much stress being placed on your body in a short period of time.

2. Adjust your diet

Calories are the amount of energy the body needs to be able to move and carry out its functions properly.

Even though the intake needs to be increased during the bulking program, you still have to maintain the amount according to your needs.

Managing the right food intake will increase the effectiveness of building muscle mass.

You should only increase around 10-20% of your total daily calorie requirements during a bulking program. In this case, you also need to minimize fat consumption.
The recommended percentage is 45-60% of calories consisting of carbohydrates, 30-35% of calories consisting of protein, and 15-30% of calories consisting of fat.

Apart from that, consume foods high in fiber to protect the health of the digestive system and avoid intakes that are low in nutrients.

3. Get enough rest

Give your muscles enough rest time to recover after a weight training session.

The body needs time to repair and build muscle mass. Stretching is also important to help reduce stiffness and maintain flexibility in your muscles.

So, you should do bulking exercises by paying attention to the rest duration. At least, take time to rest for 7-8 hours per day.

4. Taking additional supplements

What is no less important when bulking is taking additional supplements.

Professional bodybuilders include additional supplements in their list of muscle building programs for maximum results.

They use additional supplements to supplement the nutrients their muscles need that they don’t get from the food they consume.

Crazy Bulk is an additional supplement that is widely used by bodybuilding athletes and beginners who need additional nutrition to support their Bulking program.

By carrying out the Bulking program correctly, starting from intense weight training, managing and maintaining a good diet, getting enough rest to recover muscles after exercise and consuming additional supplements, will result in faster and maximum muscle building results.