To effectively bulk up with the help of a Personal Trainer, the key is to focus on progressive overload, compound exercises, and a calorie-surplus diet. Implement progressive overload by consistently increasing the weight, sets, or reps on your lifts over time – this ensures your muscles are continually challenged to grow stronger. Prioritise compound exercises like squats, deadlifts, and overhead press, as these work multiple muscle groups at once, and are the most effective for building overall size and strength.
Work with your Personal Trainer to develop a bulking diet that provides a calorie surplus, with a focus on getting enough protein (see previous blog – Protein and its health benefits), for example, 225g per day.
Slow, steady muscle gain is preferable to rapid bulking that leads to excessive fat accumulation. We at Hale PT, can design an efficient 2-3 day per week full-body workout routine, rather than a bodybuilding style split that requires 5-6 days per week. This allows for a better recovery, and more time for eating and resting, which are crucial for muscle growth.
By following a structured program of progressive overload, compound lifts, and a calorie surplus diet under the guidance of an experienced Personal Trainer, you can effectively bulk up and build muscle.
To bulk up, you should focus on both workout routines and recovery. Here is a short guide to help you achieve your goals:
Workout routines
- Eating more: The key to bulking up is to increase your calorie intake. Aim for a surplus of calories that can provide your body with the energy it needs to build muscle. Focus on consuming more protein, carbs and healthy fats (see previous blog – What are healthy carbohydrates?).
- Strength training: Incorporate compound exercises like squats, deadlifts, overhead press, bench press, and pull-ups into your workout routine as these exercises engage multiple muscle groups and help build strength.
- Progressive overload: Continually increase the weights, sets and reps that you are lifting to ensure that your muscles are always adapting and growing stronger.
- Supersets: Combine exercises into pairs and perform them back-to-back, resting for 2 minutes after each round.
- Workout frequency: Schedule a maximum of 3x training sessions per week, allowing for at least one day of rest between workouts.
Recovery
- Post-workout nutrition: Consume a balanced meal after your workout, focusing on protein, carbs and healthy fats to aid in muscle recovery.
- Stretching: Stretch after your workout to improve flexibility and joint range of motion.
- Massages: Look at getting a massage after your workout to reduce muscle soreness and inflammation.
- Ice baths: Very on trend! But ice baths help with muscle recovery and reducing inflammation.
- Rest: Ensure that you are getting enough rest between workouts to allow your muscles to recover and grow.
By following these guidelines, you can effectively bulk up whilst also focusing on recovery.
Remember to consult with a Personal Trainer or healthcare professional to ensure that you are following a safe and effective workout and nutrition plan.
A personal trainer is an investment in your health and well-being that can lead to long-term positive effects on your fitness, confidence, and overall health. PT Hale prides itself on being a social and safe space where you can workout individually, or with like-minded people to get the results that you want and deserve – LET’S GO!
