26 Nov

Bulking season entails adjustments such as boosting calorie consumption, workouts to increase mass which encourages less cardio and heavy weight training.  

There are crucial ingredients within the bulking dynamic.  Whether it be not eating enough, consuming unhealthy foods and/or not timing your meals appropriately you must take initiative and apply the proper approach to inhibit lean muscle growth.

Bulking season is considered an off-season.  During this season is a crucial time to make improvements to your physique.

Here are top fails to avoid and fixes to makes improvements.

Fail: Not Eating Enough 

The Fix:

Food is energy that provides your muscles to rebuild after training. This is crucial to boost lean muscle mass. Carry snacks, prep meals and always have a backup scoop of fast digesting whey protein.

Fail: Not Eating Healthy Foods 

The Fix:

Bulking season is not about gaining fat but about increasing lean muscle mass.  It is imperative to have a clean meal plan. This will help during bulking season as well as during cutting season.

Fail: Not Enough Carbohydrates

The Fix:

Carbohydrates are critical for rebuilding

Simple carbohydrates (i.e., fast digesting) are great to have post-workout because they spike your insulin level and drive the glycogen into your muscles.

Carbohydrates also help inhibit protein synthesis.  Having a fast digesting carb source after a workout drives amino acids from the protein, which boost muscle growth and recovery.

26 Nov

If building muscle mass is your fitness goal then training heavy is a must.

Bulking season isn’t merely about boosting calorie consumption.  If you want to boost your gains this bulking season then switching your workout regimen is a must. Bulking requires your regimen towards heavy weight training.Going heavy is not just beneficial for increased muscle mass.

Heavy lifting provides a variety of benefits and here are the top reasons to train hard and lift heavy.

1. Increase Strength

Whether you are a female or a male building strength is essential to reaching any fitness goal.

Strength helps improve balance, coordination, performance and overall body tone.

2. Burn More Calories During Rest

More lean muscle means more calories burned during rest. Traditional cardio such as the elliptical or group classes will make you sweat for that hour but once you’re done so is your calorie burn.

Weight training and building muscle boosts fat burn during and after your workout. Leaving your metabolism fueled all day long.

 3. Decrease In Injuries

When performed correctly, lifting heavy actually helps prevent degeneration and helps to reduce risk of injury.

Think about your knees, building muscles such as your quads takes pressure off your joints and knees.

If you do not have good muscle development the consistent movement will be placed on your joints rather than the muscles that surround the joints.

4. Build Muscle Mass

Lifting heavy during bulking season is a must. Boost your lean muscle mass this season with heavy weight training along with an increase of clean calories and see your bulking gains come to pass. 

Check out Virtus Sports Top 10 Clean Foods For Major Bulking >>> HERE <<< 

21 Nov

There are a few different approaches when it comes to calorie consumption for bulking season.

Bulking either entails minimal moderation of clean calories, slim to none or clean bulking which is the proper way to bulk if you are serious about your fitness goals.

A big misconception is that bulking season is a free reign to consume any desired calories. This bulking “dirty” approach is a destructive path. If you are looking to stay healthy, build lean muscle mass and decrease fat then bulk clean.

Top 10 Clean Foods For Major Bulking

1. Eggs

The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.

One cup of eggs is contains almost 26 grams of protein, 0 grams of fat with a total of 102 calories. Thus, making eggs a definite to 10 clean bulking food source.

2. Nuts

While it is always crucial to keep your body fueled and never hungry during bulking season this is especially important. Nuts such as cashews and almonds are dense in calories and nutrients. Keeping nuts around as a snack will keep your bulking progress at par.

Nuts are the perfect blend of protein, fats, and fiber, allowing you to get the extra calories you need without having them pad your waistline.

For decades, beef has remained at the top of the list of best muscle-building foods—and for good reason! Beef contains a muscle-building combination of protein like essential amino acids, B-vitamins, and creatine. Beef also contains a mixture of saturated fat, which can support healthy testosterone levels, and monounsaturated fat, for heart heath. As an added benefit, people who eat more red meat report feeling lower levels of anxiety and stress, according to research from the University of Melbourne.

4. Chicken

Hate to state the obvious as chicken is widely known as a protein dense clean food source but can’t leave it out of the top 10 clean foods for major bulking either. One whole chicken breast is approximately 27 grams of protein, 109 calories and 1 gram of fat.

15 Nov

Get serious gains with these bulking tips. 

Bulking season isn’t merely about increasing calorie consumption or indulging in whatever you wish just because it’s sweater season. Bulking season is a prepping time for cutting time come spring and summer.

Here are top bulking tips to get boost muscle gain for this bulking season.

Compound Exercises

When it comes to building lean muscle mass sticking with the basics is the way to go.

Compound exercises include squats, deadlifts, barbell rows and bench press and other foundational movements. This is the most effective way to increase lean muscle mass.

Whether you are a male or female these compound movements boost strength and increase.

Easy on the Cardio

Bulking season doesn’t mean it is time to forget cardio till springtime. It also doesn’t mean it will be the forefront of your training regimen.

While you will want incorporate some cardio to keep your cardiovascular strength you will want to limit the duration. To do so include short duration exercises such as HIIT workouts. Or, keep it simple with an easy warm-up and cool down, no more than 20 minutes, on the treadmill with a slight incline before you hit the weights.

Eat Clean

It is imperative to not over indulge during bulking season.  Yes, you can intake more calories but don’t fool yourself by believing that the quality of your food doesn’t matter.  Eat clean during bulking season and stick with lean meats, nuts, fruits, veggies and healthy carbohydrates. Indulging in greasy and fatty foods will only go to your waistline.

Increase Complex Carbs

Bulking season is a time to indulge in healthy carbs. During the cutting season carbs are limited but during bulking carbs are imperative for boosting and fueling lean muscle mass.

Time Meals Appropriately

It is wise to avoid overindulging in one hefty meal. During bulking season upping your calorie consumption is not done in one or two sittings. It is necessary to keep your gains fueled by eating at least 5 meals per day with three to four hours in between meals.

06 Nov

Virtus Sports Bulking Season Kickoff 

Being that it is officially bulking season Virtus Sports is here to give you all the ins and outs for a successful bulking season. From the best diet tips, training necessities, what to avoid and much more this is just the beginning to kickoff this bulking season.

Bulking 101

While bulking is traditionally known in the realm of bodybuilding it can benefit anyone looking to gain lean muscle mass. If done properly, expect to see improved strength gains, increased lean muscle mass, boosted fat burn and a much more effective cutting season.

The Purpose of Bulking

The purpose of bulking is to gain muscle while minimizing fat stores. During the summertime getting lean and cut is the primary goal but cannot be done effectively long-term. Bulking helps to recover the body through altering your diet, training regimen and calorie intake. This spikes muscle confusion and boosts metabolism for cutting season.