So you want to bulk up... trust me I get it. As a skinny kid once before, I struggled to find information on how to gain weight and build muscle as a new lifter. But after years of experience and learning from my mistakes, I've finally figured out what works and what doesn't. So to make things easier for you, I've put together a complete guide to answer all the questions you may have about bulking: "What is bulking? Is bulking effective? Why should you do it? What should I eat? How do I start?" the list goes on... Whether you're a complete beginner in the gym or a seasoned pro, this video will provide necessary information to all.

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00:00 Intro

00:28 What is Bulking?
Bulking is simply eating in a calorie surplus (more calories than you burn per day) with the intent of gaining weight in order to speed up muscle growth.

01:47 Lean Bulk vs Dirty Bulk
A lean bulk utilizes a small calorie surplus with a larger focus on nutrient dense foods. Even though you will gain weight slower, the distribution of muscle to fat you will gain is higher. A dirty bulk utilizes a large calorie surplus by eating any types of food. This method allows you to gain weight quicker, but also increases the amount of fat you gain.

02:58 Nutrient Partitioning
This is how your body utilizes energy. Lower calorie surplus diets (in addition to proper training) will use more of those excess calories to build muscle, while higher calorie surplus diets will store more as fat.

03:33 Which should you do?
I recommend lean bulking for most people, unless you are really underweight and have no experience in the gym.

04:15 How to Build Muscle
Building muscle is a signal dependent process which means if you provide your body with the right signals, you will build muscle. These signals include your training, recovery, and fuel.

05:56 Why should you Bulk?
Bulking makes it easier to adequately achieve all 3 of these signals without putting your body at risk. By eating more, you have more energy for your training, more fuel for your body, and better chances of recovering efficiently.

07:10 When should you Start?
If you're under 12-15% body fat, bulk no question. If you're still not sure, answer these 3 questions: Are you very overweight? Do you have muscle that can be revealed? Have you lifted for more than 1 year? If you answer no to all 3, then bulk. If you answer yes to 1 or 2, then assess yourself and get a second opinion. If you answer yes to all 3, then do not bulk.

08:04 When should you Stop?
You should stop bulking at around 20-23% body fat. This is when bulking becomes less productive as your insulin sensitivity decreases, your nutrient partitioning worsens, and your calories get too high.

09:21 How Long should you Bulk?
I recommend bulking for around 6-12 months. Anything less than 6 months doesn't really give you enough time to build as much mass as possible, but anything more than 12-18 starts to become less productive.

09:48 How to Start
I recommend eating at your caloric maintenance for 1 week, tracking your weight, and seeing what happens. If you maintain your weight, add on 250-500 cals and start your bulk. If you gain weight, eat that amount of cals and start your bulk. If you lose weight, add on 750-1000 cals and start your bulk.

11:51 Basics of Nutrition
The 6 essential nutrients include protein, carbs, fat, vitamins, minerals, and water. A well balanced bulking diet should include adequate amounts of each.

12:41 Diet
Most people recommend a diet of around 20-30% of your total cals from protein, 20-30% from fat, and 40-60% from carbs.

13:50 Protein
These are the main building blocks of muscle. I recommend eating around 1g per lb you weigh, split up and spread out through multiple meals throughout the day.

16:01 Carbs
These are your body's main energy source. They should be eaten preworkout to fuel your training, and postworkout to replenish glycogen stores.

17:26 Fats
These promote cell growth, lower risk of diseases, and keep your body functioning. They contain 9 kcal per gram which makes them very calorie dense. Stick to unsaturated fats for the most part.

18:19 Recap

18:48 Outro

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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