Bulken of muscles is a common objective among bodybuilders and other athletes. There are a number of steps you can take to grow your muscles. Below you will find some tips for bulking:

  1. Eat enough proteins: proteins are the building blocks of muscles, so it is important to get enough proteins to stimulate muscle growth. Try to eat about 1.6 grams of protein per kilogram of body weight per day.

  2. Increase your calorie intake: to grow muscles, you have to eat more calories than you consume. This can be achieved by eating more or by regularly doing strength training.

  3. Strength training: Strength training is the most important way to grow muscles. Try to do different exercises for all your large muscle groups, such as the legs, back, chest, shoulders and arms.

  4. Sleep enough: sleep is essential for muscle growth, because this is the time when your body carries out repairs on damaged muscles. Try to sleep at least 7-8 hours a night.

  5. Use supplements: there are various supplements that can help with bulk, such as protein supplements, creatine and testosterone boosters.

January 20, 2023 — Odday Kadhem

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