It’s that time of year again. The time when people stop worrying about abs and striations – and start worrying about getting bigger before next year’s cut. That’s right, baby – it’s bulking season – and if you’re not doing these 5 things, you won’t get a big as you should. Let’s get into this…
Ahhhhh, fall…
When the air cools down, the layers start piling on and the PSLs start flowing – lifters know what time it REALLY is.
The fall and winter months are when the real growth happens.
The winter months are the perfect time to relax a little on the diet – but not too much – as it’s real easy to get lost in the bulk. You don’t want to go from getting thick to getting thiccc.
A lot of people use “bulking” as an excuse to get sloppy – don’t.
Take your bulk SERIOUSLY – follow the 5 rules of bulking and you’ll get BIG…
Without turning into a marshmallow.
1. Eat to Grow, Not to Inflate
Bulking is a science – not a free-for-all.
Just because you’re eating in a surplus doesn’t mean you should live off pizza and donuts.
Add 300–500 calories above maintenance and make every bite count.
Center your meals around lean proteins like chicken, beef, and eggs – combine them with complex carbs like rice, oats or potatoes, and include healthy fats for hormone support.
You’re feeding muscle – not the little fat kid that lives inside of 99% of us.
Junk calories pack on fat – and that’s not the goal…
The goal is controlled, steady growth…
Sure, you can add in a cheat meal a little more often, but for the most part – keep it clean.
Remember: you’re building a machine – not a storage unit.
2. Train Like You’re Carving Stone
If your diet is the fuel – training is the hammer and chisel.
Bulking isn’t about going through the motions – it’s about attacking the weights with purpose.
Stick to heavy compound lifts like squats, deadlifts, presses and rows…
That’s how you make Mike Mentzer proud.
These movements recruit the most muscle fibers and trigger real growth for serious gains.
Keep your intensity high, your form tight and your rest controlled.
Focus on progressive overload – adding more weight, more reps or more time under tension each week.
Your mission is to pack on muscle muscle – not coast on calories.
Eat like a beast – but don’t forget to train like one too.
3. Keep Your Cardio Minimal but Consistent
Cardio during a bulk isn’t about fat loss – it’s about keeping your metabolism sharp and your body primed.
Two or three short sessions a week is enough to maintain cardiovascular health and prevent excess fat gain.
Go for low-intensity, steady-state cardio like incline walking or cycling – just enough to get the blood flowing without robbing your recovery.
Cardio also keeps your appetite balanced and digestion on point.
Remember, you’re not bulking to get winded walking up stairs…
You’re building a bigger, more capable machine – one that performs as well as it looks.
But don’t get out of shape. If you stay conditioned – you stay dangerous.
4. Prioritize Recovery Like It’s Part of Training
The worst kept secret in muscle building?
Muscle growth doesn’t happen when you train – it happens when you REST.
Sleep isn’t a luxury – it’s the anabolic secret nobody wants to talk about.
Aim for 7-9 hours a night and avoid burning yourself out chasing more volume than your body can handle.
Keep stress low, stretch often and hydrate like you’re about to go for a hike in the Mojave desert.
Supplements like EAAs, creatine and glutamine can support recovery and muscle repair…
But remember – your next workout is only as good as your last recovery.
You can’t build mass from a body that’s sore and inflamed.
Rest hard, grow hard.
5. Protein Is the Foundation
No matter what phase you’re in – cutting, bulking or maintaining – protein is king.
You should be getting at least one gram per pound of bodyweight daily to maximize muscle synthesis.
Spread it out evenly through your meals – but the only way to get hit your protein goals without having to eat EVERY 2-3 hours – is to supplement with a quality whey isolate.
Protein isn’t just about building muscle – it helps control hunger, repair tissue and keep your metabolism moving.
The cleaner your protein – the cleaner your gains.
Don’t guess and definitely don’t skimp…
Hit your numbers and you’ll grow. Guaranteed.
It’s Bulking Season
Bulking season isn’t an excuse to go nuts with junk – it’s an opportunity.
The cold months separate the serious lifters from the posers.
Anyone can train hard for summer – but the real ones build when no one’s watching.
Stay disciplined with your food, consistent in the gym and relentless in your recovery.
Keep your head down, work hard and let the results speak when the layers come off next spring.
This is where next year’s physique is built.
“Discipline is doing what needs to be done – even when the mood to do it is long gone.” – Unknown
Editor’s Note:Fuel your bulk the right way. Sure, food is GREAT – but if you really want to hit your protein goals – you NEED to supplement with good, quality protein. Luckily for you, that’s all that Nutrex has! With our line of clean whey protein and mass gainers – we’re quickly becoming the standard in muscle growth. Because remember: this season isn’t about getting bigger – it’s about getting better. Stock up on Nutrex protein today!
