💪 10 Beefy Bulking Tips for Winter Gains

Here’s what we’ve got today: 

• Fourteen creatine-loaded foods you need in your diet

• Ten nutrition tips to bulk the right way this winter

• Your guide to dumbbell shrugs

NUTRITION

With a Side of Creatine

Creatine is vital for everyone, from physique pros to amateur gymgoers, due to its ability to help you reach your bodybuilding goals. This powerful amino acid plays a crucial role in boosting ATP (adenosine triphosphate) levels, which provide energy to your muscles. In simpler terms, the more ATP available, the more weight you can lift and the more reps you can perform, ultimately leading to muscle growth. 

However, it's worth noting that creatine is not exclusive to supplements. Plenty of foods are packed with the stuff, so before immediately resorting to a pill or powder, you can start your journey right in the grocery store. Everything from steak and salmon to walnuts and white beans is fair game. Discover 14 foods you can eat to meet your muscle-building goals below.

A MESSAGE FROM NIKE

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Find the perfect pair that matches your lifestyle and get ready to make a statement with every step. Treat yourself to a fresh pair from the collection this holiday season—you deserve it.

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FITNESS

Get Bulking

Gaining muscle through bulking may seem as simple as consuming more calories, but it's not that straightforward. While increasing caloric intake is a part of bulking, other strategies are necessary to ensure that the weight gain is primarily muscle.

Bulking plays a vital role in a lifter's fitness journey, allowing consistent muscle gains year after year. Without a period of higher calories to build muscle, your physique would remain stagnant. However, it's crucial to maintain the right macronutrient balance, consume appropriate foods, and consider factors like calorie cycling, fiber intake, and avoiding certain foods. 

To assist you, we’ve compiled a list of 10 valuable bulking tips to ensure that you’re gaining proper muscle during this process.

THE DROP SET

Trap Gains

• Shrugs are good for more than strengthening your upper back. Here’s how to do them correctly with dumbbells.

• Cleaning your home gym equipment is critical for its longevity. See how to put your disinfectant wipes and spray bottles to good use on your barbells and dumbbells. 

• Two-time Classic Physique Olympia champion Breon Ansley shares his tips for building bigger arms in the 212 division.