Curious what a game-changing strength transformation might look like for you? Consider this your gains guide
Bulking. Hypertrophy. Gains. However you talk about it, growing muscle – and the ways in which we do it – remains the biggest news in fitness. The hashtag #bulking has more than 4bn views on TikTok and while the lingo got its start in the (male-dominated) bodybuilding and powerlifting communities, in recent years, these terms – and the benefits of muscle gain – have become accessible to a whole new audience.
Building on the gains of lockdown, when millions took their training out of the gym and into their own homes, strength training with free weights continues to be the dominant fitness trend, according to the American College of Sports Medicine. ‘Women have more access than ever to good training advice without setting foot in a gym,’ says PT Laura Girard. ‘A friend from abroad or your favourite influencer can serve as great motivation and accountability.’
But first, a word on bulking. The term means putting on major muscle – and, technically, we should all want to bulk. ‘It’s one of the best investments we can make for our health,’ says Girard. That said, there’s no overnight hack to bump up your biceps or chisel your quads. Adding muscle requires a strategy – in both the weights room and kitchen. The two-part recipe is resistance training and fuelling – and both in abundance. ‘First, you need a stimulus for muscular development, which is resistance or strength training,’ says Jason Machowsky, exercise physiologist and sports dietitian. Then, add protein – the nutrient building block for growth – and carbs and calories to help your body do its construction job. It’s worth noting that muscle growth generally takes place during recovery peri
