Bulking Mistake #1 – Starting Your Workouts With Isolation Work Instead Of Compound Movements
One of the most common mistakes made while bulking is not prioritizing compound movements before isolation work.
Going into each workout, you have a predetermined amount of gas in the tank (stored glycogen).
To reap maximum rewards, do the most energy consuming and demanding exercises at the beginning of your workout.
Isolation work demands far less overall exertion, and should be placed after your compound movements. This allows you to conserve huge bursts of energy for the heavy and intense sets.
Bulking Mistake #2 – Doing Too Much Too Soon
Just because you're “bulking”, doesn’t mean your body grows at a superhuman rate.
Far too often volume is added too generously at the beginning of a bulk.
The only reason to eat more, train more, or lift more, is when your body requires a greater workload to push into a new stage of growth.
If you just started bulking, your body isn't suddenly able to handle 4 extra exercises per workout.
Just like adding food, adding volume should be tapered and relative to your body’s demand. Not just shoved into your training, assuming that your body will be able to handle it.
Bulking Mistake #3 – Dirty Bulking
This is the worst mistake of all.
The dirty bulk is an excuse that the lazy and unregimented make that justifies eating junk food.
There is absolutely nothing productive about eating crappy food.
Don’t use the fact that you’re “bulking” as an excuse to make your post-workout meal processed, fat-laden, and sugar dense garbage.
Bulking Mistake #4 – Stopping Tracking Macros And Your Weights
I find it odd how some guys will track everything so meticulously during a cut phase, but then when they start gaining muscle they'll throw it all out the window.
A strict approach to bulking should be taken if you don’t want to experience fat gains.
Bulking Mistake #5 – Not Taking Calories In Vs. Calories Out Seriously
When entering a calorie surplus, your body will utilize those excess calories to build muscle, as well as store fat.
The main issue with this is that there is only a certain amount of those excess calories that are stored as muscle. The remaining surplus will go straight to fat storage, and the more the surplus is, the more fat you will gain.
There's a big misconception that a calorie surplus is necessary for muscle growth, and that your body will use whatever extra calories you give it to grow.
On the contrary, only a small surplus is necessary for growth. Anything above that is counterproductive.
When I hear teenagers say they need 6,000 calories, I can’t help but laugh.
Right now I weigh 220 pounds with 10% body fat and still growing from 3400 calories.
Start with a small surplus, and taper up as necessary.
It's unlikely you need a several thousand calorie surplus to grow.
P.S. To keep yourself accountable, minimize your mistakes and reach your bulking goals quickly, join the official Red Forum here.