How To Bulk Up Fast: Maximize The Muscle Building Process

People love to pump up their muscles and bulk up fast especially men.

Women do also love to build up their physic stronger but it is more common among men.

Getting bulked is what they call. It needs a lot of attention and most bodybuilders love to do it.

The big buffed up muscles which make them look like the incredible hulk is really fun for them.

Most surprisingly women also do enjoy doing that.

They like to have the same physic as the men do.

In order to achieve this goal you really need to work hard.

There is a daily routine for it, so in this article, I will be discussing all of the requirements you need to become a famous superhero the hulk.

So now people not only want to get bulked, but they want to do it in less time as possible.

Well, you have come to the right place for guidance. Let’s begin!

What Is Bulking Up?

What Is Bulking Up12

Before I dive into our main topic and ell you the fastest way to bulk up let me tell a little bit about bulk its self.

Bulk and swole are basically the exact same thing.

The meaning is the same and the way or methods are the same.

In this article, I may use the word swole, so don’t get confused.

Bulk is basically physic where a person’s muscle grows massive, you know what I mean.

They look like the twin brother of hulk that big they look.

Most of the people enjoy loving it, there is even a bodybuilding competition where men from all around the world compete and show there pumped up the body to the world.

The person who has great physic and muscle growth will be crowned as the winner. It is truly a sport for them.

How To Get Bulk?

How To Get Bulk

So first let’s look at the exercise that will help you in bulking up.

we need to start from the beginning and then make our way to the top.

You need to be patient because not everything you do is going to make you achieve with a blink of an eye.

Because I know the fact that bodybuilding takes a lot of time and hard work.

You just can’t go to the gym and work out for 15 days in hopes that you will get swole like Arnold Schwarzenegger.

That may happen in your dream but not in the real world. 

Start An hour-and-a-half Pre-Beach:

This for those who like to gym at the beach also there is no hard and fast rule.

You can do it in your local gym or in your home as well doesn’t matter at all. So you need to have a routine set.

So before starting to pump things up you need to get up early in the morning because that is the best time for physical exercise.

Take some meal before an hour and a half for some decent swell and then begin your training.

Eat Smart Pre-Pump:

Eat smart pre-pump

Right once you had taken your meal it is time for training.

Make sure the meal you took was an hour or an hour and a half prior. 

But first, you need to know what type of food you need to consume for how to get swole.

You need to have clean and healthy food before you head out to work.

Eat a healthy grilled chicken or grilled fish along with some carbs and fats for the pump.

Consume healthy fat like avocados which digest slowly.

Hence it is best to maximize your pump but remember not to eat as you leave the door.

Because the nutrient won’t settle in your body.

So you need to give some time for the food to digest so that you get the required nutrients to pump up.

To Get the Chest Swole, Start With Push-Ups:

Ok once you are all set it’s time to do some push-ups.

For now, forget lifting huge weight we will come to that part later. So take a resistance band and crank 15-20 push-ups. Take a minute to catch your breath and then do 15-20 push-ups.

Try squeezing your chest when you come to an up position, after which do a close grip push-ups to pump up your biceps.

Use Resistance to Build the Biceps:

Use Resistance to Build the Biceps

Again you don’t need weights for this time period just take a resistance band like the one you used in your push-ups.

Place it under your feet and do some bicep curls, try to squeeze your biceps as hard as you can.

Again do 15-20 rounds of these. Take a minute to breathe and do 15-20 more.

While you are doing this flex your chest to make sure the muscle gets good blood flow.

Next, Pump Up the Shoulders:

Keep the resistance band under your feet, now what you want to do is to raise your arms in front and on the side.

Do a couple of rounds and the key move is to lift your arms slowly while you squeeze your shoulder.

How To Get Bulk Using Weights?

How To Get Bulk Using Weights

The method that I taught you early was to get a short notice which didn’t involve any weights.

Now as for beginners you don’t need to go full pro as it involves weight.

Using weights in the wrong method can cause some bad injuries so you need to know that first. 

You need to perform these workouts three days a week.

Do a set of 8 to 12 reps of weight lifting. So let’s dive into this.

Day 1:

Front Squat:

Ok so for this you need to take the bar out from the rack and place it at your fingertips.

The angle of your elbow should be parallel to the floor.

Front Squat

Take a step back and squat as low as you can maintain without having to lose and arch in your lower back.

Incline Dumbbell Press:

Set a bench to a 45-degree angle and lie on it.

Take a dumbbell in both hands at shoulder level and then start to press against your chest. Do a set of 8 to 12 reps.

Romanian DeadLift:

Romanian DeadLift11

Again for this, you need the bar so take the bar out of the rack and place it against the floor.

Next, grab the bar and squat down with your back straight and bend your hips.

Then lift the bar as you come up maintaining the straight back.

Dumbbell Curl:

This is basic, start by taking the dumbbell on each hand.

Keep your arm at your side and then without moving the upper part of your arm curl your hand(you need to make a 90-degree angle between the upper half and lower half of your elbow).

Make sure to squeeze your biceps as you curl.

Roll Out:

Take a plate and load it on a barrel, then get on your knees and push forward the barrel as far as you can, then come back at the starting position.

Repeat the same process.

Day 2

Bench Press:

Bench Press1

Lie on your back and pick up the bar from the rack. Bring it down to your sternum and then push it back again.

Dumbbell Lunge:

Take a dumbbell in each hand and place it by your side.

Keep your back straight and move forward with your one leg. Try to bring your back knee as close to the ground.

Lat Pulldown:

Go to the lad pulldown station and sit, secure your knee on the pad and grab the handle outside your shoulder width.

Lat Pulldown

Then bring the handle down to your collar bone and try to squeeze your shoulder blades as much as you can.

Seated Leg Curl:

Set up your knees with the pad above.

Rotate your knees to the curl pad

Triceps Pushdown:

Attach the handle to the rope of the cable station.

Triceps Pushdown

Grab both ends and extend it making sure to tuck in your elbow.

Day 3


It is similar to the Romanian deadlift. Grab the bar and squat down with your back straight and bend your hips.


Then lift the bar as you come up maintaining the straight back.

Overhead Press:

Grab the bar and set it on your shoulder height.

Lift it over your head and bring back to shoulder height.

Leg Press:

Leg Press

Go to the station and set the angle to 30 degrees.

Then place your feet on the platform and push it back and forth.

Lying Triceps Extension:

Grab a bar or a dumbbell and lie on the bench.

Raise your arm and bring your elbow down towards or behind your face.

Standing Calf Raise:

It is like a dumbbell lunge but this you need to work with your calf.

So get in the same position by grabbing weights on both hands and then with your toes push your self up

How Bulk Fast?

How Bulk Fast

Increase Your Training Volume:

So here you need to do more than you usually do. If you are doing 30 rep and 5 sets.

Then double your reps and start doing 60 reps in 5 sets.

Here you can go for less weight instead of using heavy once.

By increasing, you will gain your muscles much faster.

Focus on the Eccentric Phase:

Focus on the Eccentric Phase

If you not familiar with eccentric, it means easy, So you need to increase your eccentric and decrease your concentric(hard).

Let’s look at a simple example, Take squat, for instance, going down is an eccentric phase, and coming up is the concentric phase.

In order to increase the eccentric phase, you have two choices.

Either slow down the easy part or just to eccentric part of your exercise,.

Ok, take squat for this example, we know that lowering toward the floor is an eccentric part.

So what you can do is that you can stop your exercise there.

Just go low and done. But here you need to do something else and that is to apply weight.

Use a weight while doing the eccentric phase.

Decrease Between-Set Rest Intervals:

Taking less rest also helps you in achieving this goal.

If you have a habit of grabbing your phone during the work out then there is a solution that you can do. Set a timer of about to 30 to 90 sec.

This will ensure you go right back to work and though you take a tiny rest it is also good for your muscle to get seconds of rest and then going to the pumping.

To Grow Muscle, Eat More Protein:

To gain muscle you need to take protein, to gain more muscles you need to take more protein.

Your muscle breaks own when you work, so protein helps them to build up.

The more you lift the weight the more muscle-building food you need to intake.

Snack Before Bed:

Before going to bed you might be craving for some snacks.

So since you are in a working out process you need something healthy to eat.

Let’s see some of the food that you the swole people can eat.

Protein Peanut Butter Cookies:

Protein Peanut Butter Cookies3

Enough with drink let’s talk about something to eat.

Cookies are one of the most popular munchies in the snack industry.

Let’s look at the ingredients and method to make these delicious mouth-watering cookies.

Pineapple and Blueberry Fruit Salad:

It just can’t get simpler than this. Instead of the hard work of stirring, mixing, and shaking.

You can just use a combination of fruits and eat them.

If you are not aware blueberries have potassium and fiber.

Pineapples have enzymes that help with digestion.

You can put flaxseed as well because it is a good source of omega 3 fatty acids.

Roasted Chickpeas:

Roasted Chickpeas11

This is best for those who are vegans.

This may take a long time than the rest of it but you can make them in big batches and store it for later.

Get More Sleep:

You need to have a long sleep because you need to give those muscles rest which they went through a tough time.

Also instead of giving nutrition to your muscles, muscle recovery is also important.

Your growth hormone is released when you sleep which helps in growing your muscles.

Also Read: How to Lean Bulk


And there you have it, te complete ide for people who wanna get bulked, although I am not a bodybuilding guy, it’s your job to help others and that’s what I did.

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