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Now that summer has officially come to an end, many athletes are headed indoors to begin putting on weight and muscle. This time of year is known as the “bulking season.” There are many reasons why athletes choose to bulk up during fall and winter, but to us, it boils down to these:

  • Less bathing suits and more sweaters… living that #comfy life

  • More indulgent food eaten during the holidays… Hello, mashed potatoes.

  • Having a higher percentage of body fat will keep you a little bit warmer (it’s like nature’s jacket, right?)

Whether you’re new to bulking or haven’t done it in a few years, it can be quite confusing. To help you get started, we have developed a list of our top 5 tips on how to effectively bulk during this fall and winter season.


Go Heavy and Change It Up

If your goal is to gain muscle or just all-around weight, changing up both your exercise routine and diet is important. We suggest increasing your calorie intake by approximately 500 calories per day as well as increasing the weight and decreasing the reps of your lifts while in the gym. These changes will likely be drastic to what your body is used to.


Keep Some Cardio

man running on treadmill

Photo by William Choquette from Pexels

While it’s pretty obvious that cardio will decrease body fat (the opposite goal of bulking), you should never ignore cardiovascular health and therefore should always implement some sort of cardio into your workouts. As little as 5 minutes per day on a low-intensity cardio machine (like an elliptical) will do the trick.


Protein, Protein, Protein

To increase muscle mass, protein is going to be essential. Sources of protein like chicken, turkey, fish, and eggs are great. If you don’t eat meat, that’s fine! There are tons of plant-based options available for you as well.


Use a Partner

It is always recommended to have a lifting partner present when you’re doing more weight in the gym. A partner spot you to prevent injury that may occur if you can’t fully complete the exercise at a higher weight.


Eat Before Working Out

Eat Your Coffee Caffeinated Snack Bats

Bulking isn’t just about eating more, you will also need to pay attention to what you eat. Natural and organic foods will give your body more energy as compared to processed snacks. As winter approaches, it is likely your body will begin to feel more tired than usual. Our coffee snack bars are great energy bars to eat before or after a workout as they have a cup of coffee in each bar and are made with real ingredients. Our edible coffee bars will keep you feeling energized throughout your workout no matter the time of year.

If you follow these 5 tips for bulking season, you will be adding on the pounds of muscle in no time!

Want to try some?

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