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How-to-Bulk-Up

How-to-Bulk-Up

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Published by Alex
How-to-Bulk-Up
How-to-Bulk-Up

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Published by: Alex on Jan 29, 2014
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http://www.instructables.com/id/How-to-Bulk-Up/ 
Food
 
Living
 
Outside
 
Play
 
Technology
 
Workshop
How to Bulk Up
by
KantWeThink
 on April 20, 2008
Table of Contents
How to Bulk Up ...............................................................................................................1 Intro: How to Bulk Up .......................................................................................................2 Step 1: Knowledge is Power ..................................................................................................2 Step 2: The Basics .........................................................................................................3 Step 3: Nutrition ...........................................................................................................4 Step 4: Body Weight - Push Ups ...............................................................................................4 Step 5: Body Weight - Dips ...................................................................................................5 Step 6: Body Weight - Overgrip Pull Ups .........................................................................................6 Step 7: Body Weight - Under Grip Pull Ups .......................................................................................6 Step 8: Next Steps... ........................................................................................................7 Related Instructables ........................................................................................................8 Advertisements ...............................................................................................................8 Comments ................................................................................................................8
 
http://www.instructables.com/id/How-to-Bulk-Up/ 
Intro: How to Bulk Up
In this Instructable, I take you through
one of the
 processes of gaining muscle mass (there are many). This method involves resistance (weight) training and nutrition.This style is termed "Natural Bodybuilding" because of the fact that it doesn't involve supplements of any kind (i.e. anything recommended in the nutrition section can befound at any normal grocery store).First and foremost I'd like to stress the importance of safety for people ready to begin a training program. As with any form of exercise, it is greatly advised to consult witha doctor in order to ensure your safety while putting your body under new (and tougher) conditions.With that said, congratulations on having this much drive to begin a training regimen, and let's begin.
Step 1: Knowledge is Power
This is by far the most important information in this Instructable:
You know your body better than anyone else
and
Every body is different
I would recommend strongly against taking any one source of information as truth (including this Instructable!). What works for some other people may not work for you.Self-knowledge is VERY valuable when you are working out. Much of the time that building muscle and strength is used figuring what works for you. As you advance inyour training, you will learn more and more about your body, its strengths and weaknesses and how it will respond to different exercises, weights, rest periods, and othervariables.I would recommend having (or acquiring) some knowledge on nutrition, anatomy, and resistance training in general. These can be found in workout manuals (big bookswhich look like telephone books). These are good for reference and getting new ideas for different workouts and exercises to put in your routine.
 
http://www.instructables.com/id/How-to-Bulk-Up/ 
Step 2: The Basics
So the basics of weight gain are summed up as follows: You have
INs
 and
OUTs
 of your body. INs consist of all of the things you take into your body (food water etc).OUTs consist of the amount of these things you use up doing daily things (burning calories). We burn calories doing everything: eating, breathing, even sleeping (andobviously physically exerting our bodies). If a person has more INs than OUTs, they will gain weight.As a simplified example: If a person eats 2000 calories in a day and burns 1800, they will gain weight.Conversely, if a person consumes fewer calories than burned, they will lose weight. (If the INs equal the OUTs, the weight will be steady).There are (in the real world) many more factors in the real world, however, including metabolism and genetics but those are really more of asides.The important thing that you need to know is that in order to get bigger, you must have more INs than OUTs. If you are at a stable weight now, you will need to eat more(good) food. If you don't work out now and are at a stable weight, you will need to eat even more (because you will be burning more calories now).So lets look at some of the things to have in our diet...

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