If you are a beginner bodybuilder, then you will bounce back and forth between bulking and cutting. Bulking up is difficult for many new bodybuilders and they often make a few common mistakes.
1. Not Consuming Enough Food
You need calories for energy and to pack on size. Without sufficient calories, you will only grow so much or not at all. Sometimes the lack of calories can cause you to lose muscle mass. During the off-season, your main goal is to bulk up and pack on as much muscle as you can, which is why you should eat as much healthy food as you can.
Sit down and make a list of healthy foods you enjoy and include foods that are high in protein, moderate in fats and high in carbohydrates (good carbs). If eating a lot is an issue due to time constraints, then buy weight gainer powder.
2. Avoiding Carbs
There’s a massive difference between good carbs and bad carbs. Those who are new to bodybuilding have a bad habit of avoiding good carbs. You shouldn’t lump good carbs and bad carbs in the same category. Have a lot of good carbs and indulge in a little bit of bad carbs/simple carbs. Good carbs are found in foods such as sweet potatoes, oats and brown rice. Simple carbs/bad carbs are found in pasta, sugar and white bread, as well as junk food. Only eat junk food 1-3 times per week during your bulking phase but don’t overdo it.
3. Not Doing Cardio
We get the logic behind many bodybuilders’ way of thinking, when it comes to cardio. Too many people think skipping cardio altogether is the way to go. Guess what? It isn’t. There are too many benefits of doing cardio to list them all, but trust us when we say you should do cardio 2-3 times per week. Each session should be 30 minutes. As you bulk up, you will gain lean mass and you’ll have a bigger appetite, which comes in handy when you’re trying to bulk up.
4. Not Resting
Nothing will hamper your results like not getting enough rest. If you want to grow and get bigger, then you need to get plenty of rest. If you don’t rest, your muscles won’t heal as much as they should heal. Try to get at least 7-8 hours of rest per night. Also, give it 72 hours before you train the same muscle. For example, if you train chest on Monday, then don’t train it again for at least 72 hours or three days. This should be sufficient time for your muscles to recover and grow. The bottom line is you need rest to grow, so make it a priority.
Entering the world of bodybuilding can be intimidating. However, things can go a lot easier if you avoid making the above mistakes. If you eat plenty of food, consume a good amount of carbs, do your cardio workouts and get plenty of rest, then you will achieve a physique worthy of winning bodybuilding competitions.