Bulking essentially means gaining weight with an intent to gain muscle mass in the process. Basically, if you’re skinny you want a broader or a muscular frame. Right?
If this is what you seek, it is a game of patience and persistence. If you are up for it, these are the only steps you need to follow if you wish to get broader.
First, is resistance training. Obviously, this is non-negotiable. You can’t get big without this. If you’re a beginner, focus on learning proper form with light weights initially, and gradually develop the habit of lifting heavier weights, not the heaviest weight at the gym, but heavier according to your lifting capacity. Basically hit a range of 6-12 repetitions per set and 10-15 sets per muscle per week. Volume can then be adjusted as we move forward. Train all major muscle groups twice per week.
Secondly, from a nutritional perspective, the most crucial aspect is building your appetite because if you have been skinny for a while, it likely means that you haven’t been eating enough.
In terms of calories, aim for 300-400 kcal above your maintenance, or monitor your weight to ensure you gain not more than 1.5 to 2 kg per month to avoid excess fat gain.
Lastly, your protein intake should be between 1.5 to 2 g/kg of body weight to gain muscle mass. Also, track your progress every 2 weeks.
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Follow this consistently for a period of 6 months to 1 year followed by a cycle of cut for 2-3 months or an average of not more than 2 kg weight loss per month. All leading to a good amount of muscle and a broader frame at the end.
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