Despite your best efforts to bulk up, has it still not happened yet? Are you frustrated that even though you work hard at the gym, day in and day out, you still haven?t put on any pounds of muscle? Today I am going to teach you 4 simple ways to bulk up fast, safely and effectively. If you are not completing these 4 simple steps effectively then you are not going to be able to gain any muscle and build the physique that you want. In other words, if you want to know how to bulk up and bulk up fast, then these 4 steps are crucial. 1. Commitment. It takes a good deal of commitment to follow through with a weights program. But if you want to bulk up fast then this is your only option. Make sure that you life weights 3-4 times a week. No more, no less. A muscle advance fter your workout let the muscles heal with protein shakes and rest. A common mistake is to over train. By overtraining, you are not giving your muscles enough time to recover and because of this they cannot grow. If you want to bulk up then commitment and patience is necessary. 2. Stretch! Stretch about half of the time that you lift weights. Stretching helps rebuild the muscles and grows them bigger. If you don?t stretch then you will notice that you will perform worse and you also have a much greater chance of getting hurt. Always remember to stretch if you want to bulk up. 3. Eat well and eat often. If you are trying to bulk up then you want to have a mixed diet of carbohydrates, proteins and fats about 6 times a day. Work on the 45-35-20 rule.