Exercise Physiologist, Katie

Exercise explainers

What's the best way to bulk up?

Bulking up – or gaining muscle mass, is something a lot of my clients have asked me about. To design an effective strength-training program it’s important to gradually increase resistance, repetitions and number of sets. This type of training focuses on slow, controlled and lengthened movements.

To build muscle; small micro-tears need to occur in your muscle fibres during training which repair during recovery between sessions. That’s why it’s so important to have at least one day of recovery so your body can rebuild stronger and more toned. If you’re female, don’t be put off weight lifting in fear of ‘bulking up’, our hormones naturally limit us in our ability to gain muscle.

And finally, I can’t stress enough how critical good nutrition is for muscle mass gain. Don’t waste your time or money on powders, pills and fad products, as many of these claims aren’t scientifically proven. You can get started right now by going to exercise section in the Action! centre and doing the ‘on-the-go strength training’ workout. Happy training!