Top 10 Rules For Building Muscles On Bulking Phase

At one time, that simple off-season approach for adding mass – eat as much as you can while pushing around the heaviest loads possible – was commonly followed by lifters in pursuit of greater gains. However, its simplicity belies the fact that those gains were, at best confusing.

Sure, you’re bigger, but in solving one problem you created another: a disproportionate amount of added body fat.

That’s why bulking phases today have been redefined to address this. With a clean bulk, your goal is to add selective size, namely, as much muscle as possible, while minimising gains in body fat.

Of course, it’s more complicated than those five simple words, which today we refer to as a dirty bulk. You’ll also save a lot of effort not having to spend months leaning down. You look a lot bigger when you’re in fact leaner.

Here are the 10 rules you’ll want to know as you begin your bulk.

1.Reset Your Expectations

How much muscle can you realistically expect to add in two months without tipping the scales toward greater body fat gains? For most trainers under most circumstances, you should strive for gains of about 0.5% to 1.0% of body weight per week. For a 200-pound individual, that amounts to 1 to 2 pounds per week, or 8 to 16 pounds in that eight-week time frame.

We all know people who gain faster, but consider them outliers. While 1 to 2 pounds per week may sound measly, like the compounding interest that accrues on your 401k, it’s the long run that counts. Consistency and a long-term commitment are a must.

2.Bump Up Calories

Gaining weight means consuming more calories than you burn. If your bodyweight is currently stable, that means adding an extra 300 to 700 calories per day above your baseline – depending on your starting bodyweight, because the bigger you are, the more you’ll need.

Some individuals meticulously count calories and make a precise daily determination of their macros, and this is probably the best approach. However, it’s tedious and time consuming. If that’s too much effort, marginally increase your calories by 10% to 15% and use the bathroom scale to stay on the targets you made in Rule 1.

3.Keep It Clean

A clean bulk puts more emphasis on natural, unprocessed and whole foods. Because this approach includes more fruits and vegetables, you consume more fibre, and leaner cuts of meat, so they’re lower in saturated fat. By restricting sugar intake and limiting calorie-loaded sauces and dressings, you avoid spikes in insulin, a hormone that promotes fat storage.

Don’t reduce all dietary fats. Such fats should be about 30% of your total daily calories. About half your dietary fat intake should be from saturated sources. Think fats from animals or tropical fats – about 15% of total daily calories. Saturated fats help maintain optimal levels of testosterone in your body.

4.Build Your Workouts Around Multi-Joint Exercises

Mass-building routines should be built around multi-joint movements. Such exercises require movement in more than a single set of joints (the elbows and shoulders when bench-pressing, for example). When two or more sets of joints are working in unison, more muscles are engaged, so you’re able to lift significantly more weight. With single-joint movements like leg extensions or cable flyes, you can’t go nearly as heavy.

Pushing heavier loads ultimately has a huge impact on hormone response – more than any other single factor. Higher levels of both growth hormone and testosterone have been measured following large multi-joint exercises compared to movements that recruit a smaller amount of muscle mass.

Arrange your workouts around exercises like bench presses, squats, deadlifts, overhead presses and rows. Do them at the beginning of your workout when your energy levels are highest, so you can tackle them when you’re strongest for a better strength-building stimulus.

5. Keep Your Intensity High

The word intensity is often confused in bodybuilding because most people refer to it as a measure of how hard they’re working out. In actuality, it refers instead to the weight you’re lifting as compared to your single-rep max (1RM) for that movement. So if you’re doing 225 on the bench press and your max is 315, your intensity is about 71%.

With 70% of your 1RM, most people should be able to do about 12 reps. Further, for gaining maximum muscle, you need to choose a weight in which you can do 6 to 12 reps. Two caveats: You must use good form, and you should approach muscle failure within that target range.

If a weight’s too easy or too heavy, adjust it accordingly on your next set. So the guy who can max 315 should be doing working sets, for the most part between 225 and 270 pounds, to maximise muscle size. A discussion of intensity is important because it helps you determine the working weights you should be using.

6.Keep Your Volume High

How much work – that is, sets multiplied by reps in a workout – is optimal. In fact, multiple-set protocols have consistently shown to be superior over single sets when it comes to building muscle because they’re superior for elevating growth hormone and testosterone.

Adding sets is easily done by adding more exercises for your body-part routine. It’s best done by changing the angle at which you work the muscle. So, for example, if you started with bench presses on the flat bench, choose incline and decline presses to target the pectorals for more thorough development and symmetry.

One final note: Limit rest periods between sets to about 60 to 90 seconds between sets – a bit more of your very heaviest sets – to maximise the hypertrophy response. Resting too long is counterproductive to muscle gains because it reduces overall accumulated metabolic stress, an important marker of hypertrophy.

7. Never Get Complacent

Gaining strength and seeing marginal improvements is incredibly motivating. They result when your body adapts to a training stimulus. You challenge your body with an overload to which it’s unaccustomed, and it responds by growing bigger and stronger.

For newbies, many of these changes result from neurological adaptations – your muscles are simply learning to fire together more efficiently. After a short time, actual changes in the muscle fibres begin to occur.

But your body adapts fairly quickly to the stimulus, so you need to continue increasing the degree of overload to keep seeing improvements. Most likely that means increasing the weight as you get stronger, but you can also do more reps or reduce rest periods.

Progressive overload is a vital training concept that means you must continually challenge yourself to new levels of performance as your body adapts to previous marks you set before it. Never get comfortable with your workouts because that’s when progress stalls.

8.Look for a Competitive Edge

For one, recruit a training partner. They’ll not only ensure you won’t miss workouts and provide a spot, a good one will push you to do a few extra reps and otherwise elevate your training performance that you likely couldn’t achieve on your own.

Second, get a boost from mass-building supplements. If you’re optimising training and nutrition conditions for a successful bulk, don’t leave any gains on the table. There are a number of scientifically proven supplements that can contribute to your efforts to build size.

9. Increase Your Meal Frequency

Consuming a higher number of calories than you burn, which is essential to building muscle, is surely difficult to attain on just three meals a day. But that’s not the biggest reason bodybuilders eat more frequently throughout the day, about every 3 to 4 hours.

By consuming 20 to 30 grams of protein every 3 to 4 hours, you elevate protein synthesis and reduce protein breakdown compared to consuming the same amount of protein in just 3 meals a day. Preparing that much whole food daily can also be a challenge, so don’t overlook the convenience of protein shakes that can easily travel with you in a cooler.

10.Properly Fuel Your Post-Workout Recovery to Speed Results

The heavy weights you lift during your training session are the stimulus for growth, but the actual repair of damaged muscle fibres takes place in the hours and days following your workout. That’s why you must be mindful of nutrition and rest.

Optimising recovery isn’t limited to your post-workout meal because what you eat all day long matters, too. However, because muscle glycogen (which is stored muscle sugar) is depleted and the muscle fibres are damaged, you’ll want to speedily send in the raw materials for tissue repair and growth.

Obviously that means protein – about 30 to 40 grams – with fast-acting carbs to spike insulin and drive the nutrients into muscle cells. If you have a sweet tooth, post-workout is the best time to indulge it because the carbs are faster acting.


Facts You Need To Know About Coffee

Lovers of the coffee know well that caffeine is a stimulant. Drinking too much coffee can cause health problems, but many studies proved that moderate consumption of coffee can have a good impact on your health. Here are some interesting facts you need to know about coffee.

The good side of caffeine

Caffeine stimulates the production of dopamine, which activates the brain area, which is responsible for productivity and alertness. Cup of coffee can improve your mood.

The bad side of caffeine

After drinking more than 500 milligrams of coffee, which is approximately amount of four cups of coffee, caffeine may cause nervousness, sleeplessness and irregular heartbeat.

Some studies have shown that caffeine can reduce the ability of the bones to absorb calcium, and also to increase the blood pressure(in short term), so we are advising to people with high blood pressure to watch their intake of caffeine.

Caffeine may reduce risk of stroke

In a recent study which were involved 83,000 women, was found that women who drink coffee, have a lower risk of stroke.

Caffeine can help in hyperactivity

Although, once thought that caffeine is the cause of hyperactivity, now is considered that it could be a potential cure for this disorder, because in small amounts, caffeine increases the ability to concentrate.

Caffeine does not help in losing weight

-Although it is believed that coffee without the calories is a great part of the diet, researchers have not yet confirmed that coffee helps in losing weight. Caffeine can speed up the metabolism, but large amounts of caffeine on the other hand causes a higher production of cortisol, the stress hormone that is related with obesity and of course, stress.

Caffeine by inhalation may be the future

-One of the latest methods of consuming caffeine is “AeroShot”, inhaler with the size of a lipstick that contains vitamins B, and 100 grams of caffeine, i.e. the amount of a cup of coffee.

How is using?

You need only to take a breath from it(dust form), and it will melt in your mouth immediately.


Top S3x Foods for Male to Enhance S3xual Performance

Maybe you don’t know this but s3x energy is not just an energy for s3x. A man’s s3x power decides his virtue and impact in the world. The great the s3xual energy, the powerful his aura will be.  

S3x energy directly indicates a man’s masculinity. It is something which works on sub-conscious mind and woman reads it very well. 

That’s the reason why an active man is always playing as the center of attraction among women.

S3x is one of the most sacred of acts if done with the right feel and with the right person. If there are things that are related to the core of a human being, s3x comes in the list in the top 3. When a thing is so important, it should be taken full care of. 

We present a list of s3x power foods that will enhance your s3xual performance and take you a long way in bed.

There are plenty of s3x power foods are available that you can add in your diet to boost your s3xual power. They are nutrient-rich foods that you will know later in this post can perk up testosterone and boost your overall health too.

Considering this let’s learn something new today like s3x power increase food which will help you gain more s3xual energy in daily life by just keeping an eye on your food habits.

List of s3x power foods to increase sexual performance


Popeye eats spinach, beats the captain and saves his girl. The story is not completely imaginative not till the point of spinach. Spinach really works to increase the manly power and is a good food for better s3x. The magnesium which is in abundant in spinach works to decrease the inflammation in the blood vessels which increases the blood flow to the p3nis. It’s miracle foods that turn you on s3xually along with improving your overall health.


Drinking coffee can also help in boosting the s3x stamina. Make sure you take only one to two cups in the whole day. More than that is not recommended. The coffee is a s3x increase food that gives the thrust to blood flow of body which helps in better sensation and erection capacity.


Bananas are one of the best food for s3x and contain many types of elements that work to energize the body cells and increase the blood flow. The potassium in bananas works to control the sodium and reduce the heart problems. It promotes better health, better blood circulation and improves s3x capacity.

There are tons of people searching for something like what food is good for better s3x or how to increase s3x power without medicine, if you are in the same shoes then bananas are the first choice for you. It not only boosts muscle but also improves s3xual performance.


Do you know that eating tomatoes can reduce the risk of prostate cancer by up to 18 percent? It was also found in a study that tomatoes also help to improve the sperm morphology. Make your food with tomato as this food comes in the list of good food for s3x.

When it is the season of watermelon, don’t waste a chance. Watermelon contains L-citrulline, which is an amino acid and it converts into L-arginine after it goes into the body. It stimulates the production of nitric oxide which works to increase the blood flow to penis organ. Watermelon is one of the best food to eat to increase stamina.


Ginger gives you the gift of a healthy heart. The ginger is the long time s3x food and is known to boost the levels of testosterone and sperm viability. So, never leave the ginger out of your food.


The pomegranate is very good to consume to increase s3x power as it is rich in antioxidants that support blood flow and reduce the risk of erectile dysfunction. The fruit gives you long-term stability to penis energy.

Dark chocolate

You might say it is a girls choice but it has equivalent benefits for boys as well. Cacao in dark chocolate increases the level of the mood-boosting hormone that reduces the stress and invites higher desires that create higher s3x intensity.


Oats are not only a good option for breakfast but it is also a considerable option due to its s3x oriented benefits. Oats contain a good amount of l-arginine that is commonly found in erectile dysfunction medicines. The daily consumption of oats can help you to find the lost urge of s3x again.


If you are into alcohol then there is no other alternative than wine. Wine can raise the testosterone levels and triggers nitric oxide production which relaxes artery walls.


Salmon, tuna and other cold water fish are good s3x stamina food due to omega 3 fatty acid, no doubt, but salmon is good because of the fact that it increases dopamine level in the brain.


Potatoes are the great source of potassium and starch. It boosts blood circulation and improves s3x energy in bed. Don’t hesitate to include potatoes in your food as it will pay for long term.


Maca is helpful in boosting s3xual appetite, stamina, fertility and endurance. It is also found that in a study that maca works as an anti-depressant. Maca root is also known as Nature’s Viagra due to its high quality of effectiveness in healing man’s s3x performance related issues.

Pine Nuts

These kernels are quite rich in zinc and magnesium which works to boost testosterone. It also supplements sperms and makes them healthy and viable.


Cherries cleans the arteries of plaque due to anthocyanins which is a plant chemical. It boosts the blood flow in the penile organ.

Brazil Nuts

Brazil nuts give a good dose of selenium, a mineral that works on hormones. Supplementing hormone supplements sperm and s3xual energy of men.

Pumpkin Seeds

The amazing benefit of pumpkin seed is on testosterone and hormones secretion. The zinc and magnesium make this food a good option to include in the daily diet. These seeds are a rich source of polyunsaturated fatty acids that work to increase arousal capacity.

Chicken Breast

Eat chicken regularly as this food also comes in our list of good s3x power foods. Chicken breast contains a good amount of arginine that is good to raise energy levels and metabolism. It also works to treat erectile dysfunction.


Onions have been used as an aphrodisiac since ancient times. Onions are believed to give the boost to male sx power and s3x stamina naturally. Here the thing to consider is the type of onion. The white onion, fried with butter and mixed with 1 tablespoon of onion helps in resolving the issues of low s3xual stamina and premature ejaculation.

Chia seeds

Chia seeds work to rev up the desire and boost the energy for a longer time. It is recommended to eat chia seeds before going on a date for a stable s3xual energy. Chia seeds contain carbs and omega 3 fatty acids that increase endurance and stamina. These seeds can be taken raw or blended into a smoothie to add taste.


Walnuts are equally beneficial for your s3x drive as well as for sperms health. It contains amino acid which works to incite the blood flow to arteries and bring better erection. Take it 4-5 hours before going for session. Walnuts also improve the shape, size, motility of sperms, increasing the chances of fertility.


Do you avoid vanilla flavored ice cream fearing what others would say? Now you have the reason to eat it. The scent of Vanilla drives sexual passion harder and brings more intense arousal by stimulating the nervous system.


Manganese and iron are the good elements to enhance s3xual drive and you can find them both in teff. Teff is good for the body for general health and s3xual health. Using it daily in your food can level up the energy levels and erection quality.

Strawberries are always portraited as the exotic fruit to increase s3x drive, and it really has some added advantage. It contains the rich quantity of Vitamin C which is a very good source to build up sexual stamina. Eating strawberry will not only help to boost the sexual vigor but also supplement the erection quality.

Shiitake Mushrooms

Shiitake mushrooms contain cordyceps. This food works to better the lack of sexual desire, low drive, infertility and strengthens the blood flow of blood.
Saw Palmetto

Saw palmetto is an herbal method to cure erectile dysfunction. Saw palmetto is known for its impact on the overall s3xual health of man and brings quality improvement in the issues of erectile dysfunction, sperm problems, and s3xual drive.


Saffron is as precious as it is shown. It is the rich power source to boost the sexual efficiency of men. It works to stimulate the hormones and gives the effect of aphrodisiac. It contains picrocrocin which makes the private body parts sensitive to touch. The food also offers the good amount of minerals such as iron, manganese, potassium, magnesium, etc. that also works to better the functionality of sexual organs.


Raspberries, as suggested by a study, work to correct the problem of erectile dysfunction, just like other berries and citrus foods. The consumption of this food boosts arousal drive and sexual performance.


Raisins are a good food to enhance sexual energy. Raisins contain arginine that is used to treat the sexual issues like low libido and erectile dysfunction. Consume it raw, or dip it in water all night and eat in the morning or add it in your sweet dish.

Peanut Butter

If you think peanut butter is recommended only for gym goers then consider the next line. Peanut butter is the good source of high energy levels which brings better sensory efficiency and also works to better the sexual quality of arousal.

Muira Puama

Muira puama is used as the aphrodisiac due to its high content of s3xual energy. The constant consumption of this herb brings joyous changes in the p3nis response, vigor, and erection quality. It also boosts the blood to the pelvic area, refreshing and nourishing the s3xual functioning.

Horny Goat Weed

As the name suggests, it is used since ancient days, to cure the major s3xual issues like loss of s3xual desire, premature ejaculation and other similar issues. The herb contains phytoestrogen that balances the hormonal disbalance and brings stable se3xual performance.

Ginkgo Biloba

This particular herb is believed to be very charismatic in curing the s3xual dysfunction issue due to its ability to push the blood flow to penile organ. The right consumption of this herb relaxes the mind and increases the intensity of s3xual issues.


The food is primarily used in Indian foods and is known to be the very good driver of s3xual energy. It contains nitric oxide which works to better the s3xual mechanism of body. Garlic boosts the blood flow, triggers the hormones for s3xual orientation and relaxes the penile organ to receive full flow of blood. You can use it in your daily diet for best results.


Figs have been a rich source of energy and are always recommended to boost the s3xual energy. A fig work to dissolve the issue of erectile dysfunction improves s3xual performance and brings powerful s3xual thrust into body to enable the p3nis for longer than usual s3xual sessions.


Mostly available in the southern part of India, drumsticks are good in terigospermin which increases the s3xual vigor in men. The food sparks the s3xual desire and also strengthens the sperm quality. Sometimes it is also known as Indian Viagra due to rich attributes in improving s3xual health.


Damiana is an Ayurvedic herb, used in many ayurvedic medicines to cure erectile dysfunction and premature ejaculation. The herb has a good impact on the genital area. The right amount of damiana helps to lift the mood, reduces anxiety and stress, brings vigor to the p3nis part and gives full flowing s3xual experience.

Cumin Seeds

Another normally used food in Indian households, the cumin seed is filled with potassium and zinc, resulting in boosted s3xual performance in bed every night.


Chilies not just add up the spicy flavor to the food, it also works as good driver of libido. Chilies stimulate mind nerves, excites testosterone levels, boosts endorphins to increase arousal and brings you in the best state to initiate the s3xual endeavors.


Carrots are a very good food to include in the menu as also backed by a study that claims, eating carrots daily can increase the sperm quality by up to 6.5% to 8%. The carrots contain the good amount of Vitamin A which helps in nourishing sperms and energizes body energy levels.



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