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A new year begins, it's time to get back into good habits or, for some, to adopt new ones. This period is the ideal time to set new goals and start a bulking phase.
The benefit of bulking in winter
Muscle mass gain is the phase where muscle is built by "destroying" muscle fibers during training. Then comes a period of rebuilding these fibers, which occurs during the rest phase, thanks to nutrition, especially protein: this is muscle hypertrophy.
In winter, our body needs more energy to fight the cold and must have a higher caloric intake. We all know that in winter, we tend to eat more than in summer. Indeed, the body must produce more heat in winter to maintain its usual body temperature (around 37°C) and therefore uses more energy if its environment is cold: this is thermogenesis.
It is therefore an opportune time to take advantage of this period to start gaining muscle, which can sometimes involve gaining fat. To do this, you need to control what you eat, have a real dietary strategy, and adapted training.
How to organize your training and diet for a bulking phase?
Training for a bulking phase
The bulking period is the time to enjoy training and lift a little heavier than during a cutting phase, while ensuring that movements are performed correctly.
Typical programs for a successful bulking phase should be adapted to each individual's morphology and may vary according to athletes' preferences. In general, a classic program recommends 4 exercises per muscle group (if the training format allows), with 3 to 4 sets of 8 to 12 repetitions per exercise. 2 to 3 minutes of rest between each set are necessary for recovery.
Example for a chest program:
- Dumbbell bench press: 4 x 8 repetitions
- Barbell incline press: 4 x 10 repetitions
- Dips: 4 x 10 repetitions
- Machine pec fly: 3 x 12 repetitions
Training must be accompanied by "off" or "rest" days, which allow muscles and the nervous system to recover. Indeed, during a bulking phase, workouts allow for a more intense effort than during a cutting phase and consume a lot of physical and nervous energy.
Diet for a bulking phase
Diet goes hand in hand with training. Without it, muscle gain cannot occur if caloric intake is not increased. The three macronutrients (proteins, carbohydrates, fats) are essential for mass gain, with a prioritization of certain ones depending on the type of diet, but proteins remain central to muscle gain.
Breakfast is very important to provide the body with everything it needs, including proteins. Indeed, there is an anabolic window upon waking (leucine receptors open after a fast, such as overnight), which allows the body to use proteins wisely.
The other anabolic window is the one after training, hence the importance of having an intake after your session. This window is even more important during a bulking period.
A good source of fats provides calories easily and helps reach daily caloric intake more quickly. 0.6 to 1 g/kg/day are recommended.
For carbohydrates, they should be varied and in sufficient supply to provide enough energy during the session. They will also be useful during the session. 3 to 5 g/kg/day are recommended.
Hydration should not be neglected during training. It helps maintain proper metabolism function and optimize performance.
Which supplements to choose to start a bulking phase?
During a bulking phase, supplements are very useful and practical for athletes who want to reach their daily caloric intake and provide everything they need. With a conventional diet, it is sometimes difficult to reach 1.5 to 1.8 g/kg/day of protein.
Faced with all the dietary supplements, it is important to choose those that correspond to your level, your metabolism, and your goals. The choice will therefore depend on each individual.
You can't talk about bulking without talking about protein. But then, among the different types of protein that exist, which one should you choose?
Native Whey will perfectly cover an athlete's protein needs. If they gain weight quickly, the combination of casein and whey from Protimuscle is ideal.
Finally, Peptopro or Native Whey Isolate are interesting for athletes who want fast protein assimilation.
For a successful bulking phase, turning to gainers is a good solution for easily ingesting calories. Hard Gainer is perfect for those who have difficulty gaining weight. On the contrary, Lean Gainer Egg Protein and Oats will suit athletes who tend to gain weight too quickly.
During training, carbohydrates with a high glycemic index are beneficial due to their rapid assimilation rate. These carbohydrates will give you an immediate boost effect. This is the case with Maltodextrin or Dextrose, which will have a sweeter taste. Cluster Dextrin is even more rapidly assimilated and may be suitable for more experienced athletes.
During a bulking phase, the nervous system is put under strain due to more intensive training. Rest is therefore essential to optimize muscle gain and nervous recovery. A nervous system that does not recover can hinder muscle gain. ZMB is your ally for recovery and sleep.
Creatine promotes strength gain and therefore allows for long-term muscle mass gain.
These different cases should be adapted to your profile, and some supplements are useful regardless of your level. For example, Collagen for injury prevention or essential health supplements like Vitamins and Minerals that promote mass gain.
