5 Ways You Are Sabotaging Your Bulking

So you have decided to bulk up, taking your gym sessions from ‘occasional drop in’ to class regular, the kind of guy that everyone knows on a first name basis and looks to for inspiration. While we commend you for taking a leap into the world of bulking, shredding and all the stages in between, we’re about to hit you with some cold hard truths. When it comes to bulking, you may be self-sabotaging without even knowing it.  

You are mistaking your warm-up for a Yoga Class  

Now we have all heard of warming up too quickly, but did you know that you might be wasting time by warming up too long. Excessive warms ups drain you of necessary energy, especially during those after work sessions when you would rather be relaxing on the couch. For the weightlifter, a 10-minute warm up focusing on extending your spine and hips and warming up key muscle groups is ample time.  

You are not maximizing your heart rate  

If you are a gym regular, then chances are you will settle into your routine before you know it. If you are getting through your reps without even thinking, then it’s time to change it up. Changing your body requires effort and hard work, the type that causes little sweat beads to trickle down your face. Now we’re not saying you need to be vomiting after every session, but we are saying your heart rate should be reaching 90% of its maximum heart beats per minute during interval training.  (Take the number 220 and deduct your age from it to establish your ideal maximum heart rate). Try to keep your heart rate up for two minutes followed by a minute rest.  

You are trying to be a hero  

Sure it may look good to be lifting the heaviest weights in the room but if you are pushing yourself beyond your capabilities, you may as well be sitting on the couch. The truth is, your ego may be preventing you from finishing your reps properly. Ensure your weights still allow you to take the exercise through the entire range of movements. You will not only be activating your muscles groups more effectively, you will minimise your risk of injury.  

You are eating wrong  

One of the quickest ways to sabotage your gym sessions and muscle gain is by eating wrong. Bulking up or building muscle does not mean getting your calorie count up by binging on all the wrong foods. What you eat is as important as your form at the gym. The recommended post workout formula is a gram of protein for every kilo of body weight, with a mixture of protein, carbohydrates and fat in your post workout meal. Aim for a meal, which contains 40% protein, 40% carbohydrates and 20% fat for muscle gain and fat loss.  

You are not having rest days 

If you think a day on the couch will slow down your progress, you couldn’t be more wrong. In fact, if you are not having regular rest days you are actually preventing your muscles from growing. Rest days allow your muscles, nerves and bones to repair and for tissue to rebuild. If you are really feeling restless, go for a swift walk or attend a Yoga class instead.