Bulking up can be important in the development of an athlete. For almost all athletes, the goal is to increase muscle mass and strength; few plan to increase body fat.

For a gain in muscle mass, the combination of a well-designed training program plus an energy-rich diet with adequate protein is essential. Muscle mass is influenced by an array of factors including genetics, training programs, training history and diet. If all are optimised, gains of 0.25-0.5 kg per week are possible initially but will depend on genetics and training history.

Click here for more information on Increasing Muscle Mass_fact sheet.pdf