How do I know when I have to bulk?

Asked by: Paige Jones

Here’s what we’re going to say: If you’re a man with more than 15% body-fat you should cut. If you’re a woman with more than 25% body-fat you should cut. If you’re a man with less than 10% body-fat you should bulk. If you’re a woman with less than 20% body-fat you should bulk.

How long is first time bulk?

8-12 weeks

How Much Weight Should You Gain During a Bulk Phase? When looking to gain weight during a bulking phase, I like to think about a bulk lasting 8-12 weeks for most first timers (however this could be longer — I have done 16-week bulks plenty of times).

How should I train for bulking?

With that in mind, here are some exercises that are great to help you bulk up and start building muscle— remember to mix it up:

1. Compound exercises (squats, deadlifts, bench press)
2. Resistance exercises.
3. Calisthenics (pull-ups, press-ups, triceps dips etc.)
4. HIIT (high intensity interval training)
5. Full-body workouts.

How do I bulk up without getting fat?

How to Lean Bulk

1. Eat at a caloric surplus but avoid excess fat. …
2. Consume protein with every meal. …
3. Perform light cardio during every session. …
4. Add nuts and nut butters to your diet. …
5. Perform compound lifts over isolations. …
6. Use carb timings to maximize workouts. …
7. Get plenty of rest. …
8. Understand your limitations.

How can a teenager bulk up?

Here are five tips to help your child bulk-up healthfully:

1. Eat consistently. …
2. Eat larger than normal portions. …
3. Select higher calorie foods. …
4. Drink lots of juice and low-fat milk. …
5. Enjoy peanut butter, nuts, avocado, and olive oil. …
6. Do strengthening exercise as well as some cardio.