Bulk up & Build Muscle Fast WITHOUT Steroids

Check out my client David’s transformation where he put on a whole bunch of muscle

I did this all naturally and 10xed my results in those three years by perfecting my nutrition and training.

The point is I’m usually talking about the fat loss on this channel but I have a lot of information and knowledge on the topic of bulking up and building muscle.

So I was thinking about putting together a program and charging for it, but I want to share my complete bulking and muscle building blueprint with all my subscribers for free.

This is the same blueprint that I used when I went from point A to point b in just 3 years.I spent a lot of time in my life bulking and now I just want to give all that knowledge back to you guys.

even if you’re a woman trying to tone up I highly recommend you watch this video

because a lot of the same Concepts will apply to any kind of muscle building goal you just wouldn’t take the concepts to the extreme that a bodybuilder would have to take it.

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Okay, let me jump right into this let’s first start with nutrition because it’s the most important thing and at the same time it’s the part that most often neglected and most misunderstood.

Most people will start their muscle building Journey at the gym rather than in the kitchen.

Luckily there’s this little thing called newbie gains and that allows a beginner to build muscle a lot easier than someone that’s already been working out for a while.

So you can have newbie gains for your first year maybe year and a half after first starting weight training, but it’s definitely not gonna last longer than that.

At that point, you’re going to have to start focusing on nutrition. But why not just start focusing on nutrition from the very beginning to speed up the time that it takes you to get to your goal.

And by the way, while we’re talking on new begins might as well answer this common muscle building question you’re only going to be able to build muscle and burn fat at the same time in that initial newbie gains phase.

Which I’m telling you do not last long so you might as well just focus on nutrition from the getgo.

When trying to bulk up you have to eat enough food to create a calorie Surplus in your diet.That just means that you’re going to be taking in more calories than you burn.

How do you figure out your surplus calories?

Well at the end of this video you’re just gonna go to the link for the macro calculator that’s included in the description below

and then once you enter in your stats it’ll give you your Macros and calories for building muscle.

I made this calculator myself so I’m sure it’s accurate, but here’s the thing….this goes out to all the hard gainers out there

if you have a very fast metabolism and you have a very hard time putting on the muscle you may want to drastically exceed these numbers.

A lot of my hardgainer clients became a lot more successful when we just threw away macros altogether and just tried to force down as much food as possible in a 24-hour period..

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again that only applies to hardgainers people with fast metabolisms because if you don’t have a fast metabolism you may be storing a lot of fat which you can cut down later but it’s just extra work.

Now one key thing that you guys have to understand about nutrition weather U of A fast or slow metabolism when your goal is to build muscle your diet is going to require you eat to the point of being full.

Being full is uncomfortable just like being hungry is uncomfortable. Muscle building diets really don’t sound all that bad for your first two or three meals

and then when you have to eat again and again and again and more and more food it becomes very very challenging.

It is literally just as challenging as dieting for fat loss and being hungry. So expect that. Do not be afraid of putting on some fat.

Again you could get rid of that later. Every time that I did a book I would gain a lot of muscle and I would also gain some fat that’s okay.

Another thing everyone knows I’m a big fan of fasting however I definitely do not recommend intermittent fasting for a bulking diet plan.

Again General muscle building you can get away with intermittent fasting but other than that it’s going to be really tough to get the amount of food into your body that you need to bulk up and fill out your muscles.

Since you’re only eating once or twice a day I don’t know how you’re gonna force down three or four thousand calories.

For building muscle I recommend you aim to eat as many times during the day as possible.

this isn’t done to prevent you from burning muscle or because of some other bioscience myth, it’s simply done to get as much food into your body as possible within 24 hours.

As far as the type of food does not be afraid of carbs. Carbs are your body’s primary source of fuel and energy. This will give you the energy required to lift heavy weights that I want you to lift.

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Also when you have a moderate to high carb diet in combination with a high protein diet you decrease the possibility of muscle loss a lot more than just a high protein diet alone.

You want to keep your protein intake at about 1 gram per pound of body weight. You can go lower and still build muscle but I would say don’t go lower than 0.7 grams per pound of bodyweight.

Really you can bowl cup on any kind of macronutrient split but I found that the best results for me were the traditional 40-40-20 classic bodybuilding split.

Where you would have 40% of your daily calories coming from protein another 40 coming from carbs and 20 coming from fats.

The split works very well and I highly recommend keeping carbs at least at 40% for all hard gainers and people that just struggle gaining muscle.

I have a bunch of different macro-nutrients splits that you could choose from when you visit my macro calculator at the end of this video.

again I recommend starting with a basic 40-40-20 split. Keep your carb sources complex like the type you get from yams sweet potatoes oatmeal quinoa and my favorite……brown rice.

Make sure you’re selecting protein sources that are bioavailable so you get maximum absorption.

as delicious as it sounds to think of peanut butter and jelly sandwiches as good sources of protein peanuts rank very low on the bioavailability index.

Meaning that if it says that in 2 tablespoons of peanut butter your gonna get eight grams of protein….in reality, due to its low absorption rate you may only be getting four or five.

Lastly, as far as vegetables you may have to cut back on vegetables while bulking up.

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Even though this isn’t the healthiest advice this is necessary in order to be able to eat more high-calorie complex carbs, protein sources, and healthy fats.  

vegetables are very high in fiber and very low in calories meaning they’ll fill up your stomach without contributing much to your calorie Surplus that you’re after.

stick to vegetables like spinach that can be cooked down and are easy to eat and digest but are still packed with tons of vitamins.

before I make this whole video about nutrition I’m going to move on but real quick I just want to remind you of two major points….

you have to eat enough food to where it will become uncomfortable and don’t be afraid of putting on some body fat…. you can cut it down later.

For training, there are two major training strategies you have to focus on…. Progressive overload and pumping your muscles full of blood also known as getting the pump.

One of the best ways to progressively overload your muscles is by engaging in heavy weight training and then progressively moving up your weights used over time.

As a natural lifter, you are not synthesizing protein anywhere near the rate that a steroid user is,

thatz why they can bulk up with lighter weights…as a bit of natural good luck with the high reps light weight strategy.

progressively performing heavier and heavier lifts around the five to 8 rep range seems to work best for building muscle.

Now to get your muscles to grow you want to pump as much blood in there as possible during your workouts.

Even though fatigue lactic acid and muscles full of blood don’t necessarily always relate very often they do correlate.

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So try to progress yourself towards fatigue you should definitely be at the point of failure and you should definitely be fatigued at the end of your workout.

Meaning you’re muscles are giving out on your last sets and Reps. I’m a big fan of performing compound exercises to failure or at least as close to failure as possible and then immediately super setting.

Supersets for one of my best techniques to build muscle. Start with a compound exercise in which you go really heavy for around 6 reps and then immediately superset with a moderate to high rep isolation exercise.

An example would be six reps of heavy bench pressing followed up immediately with ten reps of flies.And If you’re not failing at the end of flies up the weight. Another example would be 8 reps of a straight bar

preacher curls supersetted immediately with twenty reps of wide grip standing easy bar curls.

You can use drop sets the same way to pump a whole lot of blood into your muscles. Drop sets would involve you doing a set a of bench press for example and then immediately doing another set with less weight.

Then possibly immediately another set with even less weight. Supersets, drop sets, and trisets

when combined with heavy weight compound lifts, produce major gains because these training strategies help pump your muscles full of a lot of blood.

You want to try to hit all your muscles including your legs your upper body and your core at least twice a week.

By upping training frequency from once a week to twice a week you can progress a lot faster because that affects overall training volume.

Also, remember that you grow your muscles when you rest. So make sure that you’re not working for the same muscle groups

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two days in a row as you need at least 48 hours of rest before hitting the same muscle group again.

Also, a split routine will work better for bodybuilding and muscle building purposes then a full body routine.

Full body routines are much better for functional and athletic and applicable sports type training.

So full body routines have many merits but I promise you to split training, which an example of that is if you work the chest and back one day then legs the next day

and then arms and core the next day…this type of training is much better to build muscle mass.I want everyone to understand functional strength and muscle mass are not necessarily related.

If you’re going strictly for muscle mass then split training will work better for that. For more information on how to structure your heavy weight training program, there will be some links in the description and at the end of the video.

But before I leave the topic of training I just want to touch on cardio. If you’re a hard gainer you should be doing zero cardio.And actually from most people trying to gain muscle even if you’re not a hard gainer I don’t recommend a lot of cardio.

If you have to do a little like 2 or 3 days a week at the most to manage body fat that’s fine but remember cardio burns calories and you’re trying to create a calorie Surplus to build muscle.

So it’s kind of counterintuitive. The last thing that I want to quickly talk about is supplements. Creatine is one supplement that helped me get better pumps to lift more weight and put on more muscle.

Even though some studies show that creatine leads to going bald I’m not bald yet. Maybe it’s because I cycled creatine even when everyone said it’s not necessary anymore.

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So I would only take creatine for 6 weeks maximum and then back off of it for 6 weeks. You don’t have to load up on Creatine either.

You also want protein powder even though you don’t need it it’s just an easy way to get some extra protein in.And then you just want a pre-workout. You can buy an already pre-made pre-workout like Hemo Rage or no explode

or you can make your own using ingredients like beta alanine baking soda B complex and caffeine.just make sure whatever you take whether it’s coffee or pre-workout you don’t start to depend on it.

I recommend you only take your pre-workout two to three days a week otherwise you’re going to develop a tolerance and it’s going to lose its effectiveness.

 okay, guys, that’s it I am working on a comprehensive done for you bulking program and you’ll be able to get that from Gravitytransformation.com very soon.

until then I really hope that all the information I gave you in this tips has helped you out.

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My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to support@gravitychallenges.com

Founder // Gravity Transformation, Max Posternak