Summary of this blog
The bulking phase, also known as the building phase or off-season, is a period during which strength athletes aim to gain weight, preferably in the form of muscles. Despite the fact that this is scarcely achievable, a certain percentage of fat is inevitable but not problematic. To effectively build muscles, six tips are presented.
Tip 1: It is recommended to control the calorie surplus, as an excessive surplus can lead to the unnecessary accumulation of fat around the abdomen and other body parts.
Tip 2: During the bulking phase, it is advised to increase the training volume, as the elevated energy intake from nutrition allows for more strength and endurance.
Tip 3: Versatility in training is crucial. It is recommended to introduce various stimuli for the muscles, including different exercises, repetition ranges, and weight variations. The progression is emphasized as crucial.
Tip 4: It is important to allow sufficient time for regeneration, even if the body has less energy available during the training pause. Excessive training intensity can impact the muscle-building processes.
Tip 5: In the bulking phase, the diet should be rich in protein. The importance of optimal macronutrient distribution and the correct protein intake for athletes is highlighted.
Tip 6: Although not popular, it is recommended to integrate cardio sessions into the training. Endurance training promotes regeneration, keeps one fit, and aids in the formation of mitochondria. The primary advantage of cardio sessions is stimulating muscle growth.
Every year it returns: the effective building phase, also known as the mass phase or off-season.
During this period, athletes in strength training strive to gain weight, ideally in the form of muscle mass, although it is known that this is hardly achievable. A certain percentage of fat is inevitable, but by no means problematic.
However, through small mistakes, the minimal fat percentage can quickly develop into much more. So much more that one regrets having accumulated so much fat come summer.
The following pieces of advice are intended to help you shape your next mass phase in a way that leaves you satisfied with the outcome.
End of summary
Tip 1: Don't overdo it with the calorie surplus
To build mass, you need a calorie surplus – nothing works without it!
Such statements are heard and read everywhere, and fundamentally, they are correct. However, it is crucial to pay attention to how significant this calorie surplus is. An excessive surplus only leads to unnecessary fat accumulation around the stomach and other body parts.
I have already written a comprehensive article on calculating calorie needs.
Info: Even during the building phase, it is essential to meticulously record your nutrition.
Tip 2: Increase your training volume
During the building phase, you have more energy available due to your nutrition. Take advantage of this and increase your training volume. You will notice that you have more strength and endurance. Your muscles will thank you, and they can grow effortlessly.
Tip 3: Train in different repetition ranges
Volume, as mentioned in Advice 2, is important and should be considered and controlled, especially during the building phase. Even more crucial is the versatility of training during the mass phase. Apply different stimuli to your muscles.
Various exercises Different repetition ranges Weight variations
Tip: Progression is crucial.
Tipp 4: Ausreichend Regeneration im Aufbau
Even if your body has more energy available, don't overdo it with training. The principle that muscles grow during rest periods remains unchanged.
If you train significantly more than usual, your body doesn't have enough energy to build muscle. This process of muscle building also requires substantial energy.
More on muscle regeneration: Why muscle regeneration is so important
Tipp 5: Protein in der Massephase
Ensure that your nutrition is rich in protein. How much protein you should consume and what macronutrient distribution is optimal, I have explained multiple times in this blog. Please read the following posts for more information:
Optimal macronutrient distribution for muscle building Protein intake for athletes
Tip 6: Cardio to build muscle
Even if it's not popular, it's still crucial. Endurance training promotes regeneration, keeps you fit, and aids in the formation of mitochondria. However, the most significant advantage of cardio sessions is that they stimulate muscle growth.
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