Bulking. Hypertrophy. Gains. Buff. Swole. Jacked. However you talk about it, the concept of growing muscle is in. Very in. For one, the hashtag #Bulking alone has over 3.4 billion views on TikTok. While the lingo got its start mostly in the (male-dominated) bodybuilding and powerlifting communities, these terms and the benefits of muscle gain-are accessible and universal in a whole new way now.
In fact, strength training with free weights is projected to be one of the biggest fitness trends for 2023 by the American College of Sports Medicine. More women in particular are getting in on the action. "We have more access than ever to good training advice without setting foot in a gym," says Laura Girard, CPT, a New York City-based trainer. "A friend from another state or your favorite influencer can serve as great motivation and accountability."
But first, understand this: Bulking just means putting on major muscle-and technically, "we should all want to bulk," says Girard. "It's one of the best investments we can make for our health." That said, there is no overnight hack to bump up your biceps or chisel your quads.
Adding muscle requires a strategy in the weight room and kitchen (topped with patience!). The two-part recipe: resistance training and fueling, and both in abundance, says Jason Machowsky, CSCS, exercise physiologist and sports dietitian. "First, you need a stimulus for muscular development, which is resistance or strength training." Then, protein is the nutrient building block for growth, and carbs and cals help the body do its construction job. Also important: Muscle growth generally takes place during recovery periods and much of that magic happens during sleep. So, if you get fewer Zs, it directly impacts hypertrophy and strength, research has found. Ready to bulk up your knowledge? Prepare for liftoff....
Fuel Rules
This story is from the May - June 2023 edition of Women's Health US.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the May - June 2023 edition of Women's Health US.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber? Sign In
How Angel Reese Manifested the Life of Her Dreams
The college basketball phenom knows what she wants and how to get therewith epic focus, drive, and determination.
Living in the Age of Özempic
Game-changing weight-management drugs are finally going mainstream. But as with any buzzy health topic, with the fascination come plenty of myths and misunderstandings. WH has the expert info for determining whether one of the next-gen meds is right for you.
LETTUCE LEVEL-UP
Salad is a staple yet deserves more glory than it often gets. We gussied up all kinds of greens for tastier plates that'll soon be in your meal rotation. Goodbye, basic bowls....
Why Women Are Choosing to Be Child-Free
The choice can be liberating, yet stigmas persist. Here, how to cut through the noise with clarity and confidence to make the decision that's right for you.
Nerve Flossing
The technique's purported payoff? Smooth, pain-free mobility.
Gut Feelings
A rising interest in the microbiome means an old-school health hack is making a major comeback. Here, how to supplement with fiber in 2024.
Sip Smart Strategies
Experts read the tea leaves for you and share tips for getting the most health perks and flavor from each and every cup.
SWEAT TEST: OsteoStrong
Meet the wellness center for all ages that claims to strengthen your frame in just minutes a week.
Mile Markers
Running is bigger than ever. And as it continues to become more accessible and inclusive, now's your time to hit the road with this no-BS guide.
Beauty MVPs
The WH team selected and sweat-tested the best products for your active lifestyle.