It’s bulking Season Baby- maybe my favorite season in the gym if I'm being honest!
What is bulking you ask- I had the same question when I started my fitness journey as well lol. Bulking is a term used to describe the phase of fitness where one’s goal is to gain weight by putting on muscle mass. During this time, the goal is to intentionally consume more calories than your body needs and to train using heavier weights. While there is no designated time frame for this phase, it usually takes place in the fall/ winter months- you know when you’re bundled up in those heavy coats, covering up most of your body with hoodies and sweatpants.
When I went through my first “bulking phase” in 2020, I wasn't concerned with a time frame, counting calories, or anything, I just wanted to “get into my 130’s” lol. Once I finally looked up and weighed myself I successfully put on
6lbs. I know it doesn’t sound like a lot, but baby it made a difference -check out the pics for reference!
I'm currently going through another bulking phase but this time I'm doing things a little differently and I want to share some of my key tips for those looking to add a few numbers to the scale:
EAT! I can’t say it enough. I know it's hard and I know you’re not hungry but if you want to achieve a new goal, you have to use a new technique.
You can definitely weigh your food and count your calories - I recommend it. BUT for those of you who - you know, it's just not realistic - you're going to have to do the extra work of eating larger portions, eating more frequently and just being conscious of making sure you're eating more than what you normally do.
The good news, you can drop the number of reps you’re doing! That’s right! Aim for about 6-10 reps of each exercise depending on the weight you use.
Speaking of weight, yea go ahead and lose them 10’s and pick up the 20’s. When you're bulking you're essentially making your muscles stronger so they will get bigger and you do that by making it work harder by lifting more weight vs repeating 15-20 reps.
Trust me ladies, you won’t get “bulky” you just gonna gain the curves you've been saying you want! Here’s a simple leg day workout to get you started.
As always be sure to come back for more, I might even have a program or two for ya!
Leg Day
10-minute warm-up (treadmill or bike)
Elevated glute bridges 4x15
Back Squat 4x10
Leg Press 4x10
Single Leg extension 4x7
Hamstring curl 4x10
Seated Abduction 4x10
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