Winter is coming, bulk is coming

Summer is over, fall is here, and winter is coming. You've probably heard it around you: we're entering "bulking season" again. Now that it's getting colder, you don't have to walk around bare-chested (as much). That's why this season is best suited for eating more to gain weight and build more muscle mass.

Gingerbread and chocolate letters, right?

Does bulking actually mean a free pass to eat unlimited junk food? This is also called a "dirty bulk." In our opinion, not the best approach if you want to live a healthy life. There's also a "clean bulk," the opposite. This involves focusing on healthy eating, like the well-known brown rice, chicken, and broccoli. We believe that a beer on the weekend and a bag of gingerbread nuts can be part of a healthy lifestyle, so let's just stick to "bulking" in general.

For those who seriously want to bulk up

If you're serious about bulking, there are a few things to consider beforehand. Bulking essentially means gaining weight, so your body fat percentage will increase. That's why it's important not to start bulking with a high body fat percentage. Otherwise, you're more likely to gain more fat than muscle mass. And that's not the goal of bulking, so aim for around 14% body fat before you start bulking, or for women, around 22%. Not there yet? Then read the rest of the article later and good luck with your cardio sessions!

Start small, end big

Be kind to your body and start with small adjustments. Despite your enthusiasm for bulking, it's best not to make drastic changes to your diet too quickly. This way, your body stays balanced and you'll progress faster. If you want to do less cardio, you can also reduce it in these first few weeks. Then, you can gradually increase your training intensity. During bulking periods, it's often recommended to train harder in shorter sessions. And don't forget your legs!

After dinner dips

Eating more allows you to train harder, which in turn makes you hungrier and requires more rest. Sleep is important, and many people underestimate the power of a good night's rest. This helps you recover faster and hit the gym at full strength next time. Time to go all out, time to bulk up!