Effective Weight Gain Strategies: 5 Proven Methods for Bulking Up
Have you ever wanted to lose weight? Chances are, if you’re a human being with average genetic potential and you’ve used a mirror once or twice in your life, the answer is a straightforward “Yes”.

Have you ever wanted to gain weight, though? As shocking as it may be, different people have different goals. If you’ve ever lifted a dumbbell in your life or played any kind of sport, chances are, you’ve wanted to bulk up and increase your lean muscle mass.

Everbuild Nutrition’s 5 Proven Methods for Bulking Up

#1 – Maintain a High-Calorie Diet

High calorie foods that will help you gain weight and increase lean muscle mass - beef, kebab, lamb etc.

If the golden rule for losing fat is to maintain a calorie deficit, then the golden rule for gaining weight is to maintain a calorie surplus.

Calories in, calories out. That’s it.

You need to prioritize calorie-dense foods that contain healthy fats and smart carbohydrates. Make sure to include plenty of rich protein sources, such as chicken, beef, lamb; dairy products such as yogurt, kefir, and cottage cheese; and vegetable protein sources like lentils, chickpeas, and green peas.

To effectively gain weight, you need to eat often, too. Don’t stuff yourself, though! Eat between 4 and 6 times a day and focus on the three most important meals for building lean muscle mass:

  • Breakfast
  • Post-workout
  • Before going to bed

The majority of your daily protein intake should be split among these three meals. This is because your muscles are in need of repair and replenishment and supplying them with enough protein is vital for stopping the catabolic processes that activate after working out or after sleep.

#2 – Use a Mass Gainer Nutritional Supplement

Everbuild Nutrition Mass Build Gainer - Food supplement for gaining weight and increasing muscle mass.

When it comes to fitness and dietary goals, food supplements are not a must have. However, if you want to speed up the process and make it easier, supplements are your go-to choice!

If your goal is weight gain and, more specifically, gaining lean muscle mass and increasing muscle growth, there’s a certain type of supplement that you’ll love!

It’s called a Mass Gainer. Why? Because it helps you gain mass, duh.

Mass gainers contain complex carbohydrates and rich sources of whey protein. They serve two primary functions:

They help post-workout recovery – by consuming ample amounts of protein and carbohydrates right after heavy weightlifting, you not only repair and build up your muscles, but you also replenish the glycogen stores inside them.

This will help you be in top shape for your next workout and will drastically reduce muscle soreness.

They help you meet your caloric needs – Mass gainers contain a lot of calories. A typical daily serving contains between 500 and 1500 kcal! That’s a lot! You can practically replace an entire meal.

The convenience and ease-of-use that a Mass gainer provides are priceless. Saving time and effort daily can hugely improve not only the quality of your fitness journey, but also the general quality of your life.

Everbuild Nutrition just dropped the latest flavors of our premium-quality Mass gainer – Mass Build. It now has a whopping 12 flavors! Check them out here.

#3 – Weightlifting and Strength Training

Man weightlifting - squat, deadlift, bench press. Push, pull, legs - the best fitness program for beginners who want to increase muscle mass

Remember how we said that you need to eat more to gain more weight? Yeah, well, if you want to gain lean muscle mass and not just fat, you need to lift. You need to lift heavy.

That doesn’t mean breaking your back while trying to squat 500 lbs, it means finding a balance between a challenging and effective weight. When things become easy, gradually increase the weight in order to gain the same benefit. In the world of bodybuilding, that’s called progressive overload.

To squeeze the most out of your time in the gym, train at least 3 times a week. Focus on compound lifts such as the squat, deadlift, and bench press, and gradually incorporate smaller, more isolated movements into your routine. This way you’ll activate your biggest muscle groups, spiking protein synthesis and enabling the building of lean muscle mass. Don’t forget to drink your Mass Build post-workout, too!

#4 – Rest

The importance of resting after working out and giving your muscles enough time to recover and develop

You might be surprised but the main factor that determines whether or not you’ll achieve your dream physique or end up looking like a pancake is none other than rest.

That’s right – you can eat all the protein in the world and lift all the weights at your local gym but if you don’t give your body ample time to recover, then everything becomes meaningless.

Resting, and more specifically sleeping, is the time when our muscles grow the most. That’s why you need to sleep at least 7-8 hours a night and reduce your overall stress levels. Don’t worry, though! Maintaining a gym routine and eating healthy, nutritious foods can and will definitely make you feel good, improving muscle recovery and overall quality of rest.

#5 – Keep an Eye on our Blog

Everbuild Nutrition - the best place for food supplements

If you’re reading this, then you’re probably a fan of Everbuild Nutrition!

Thank you for being a part of our community, it means the world to us.

If you ever need more fitness advice, food supplement guidance, and anything else in-between, make sure to read through our other blog posts. We’re sure you’ll find something worth your time and attention!

Stay strong, don’t give up, and break your limits!

Everbuild Nutrition.