💪 10 Beefy Bulking Tips for Winter Gains

Today’s newsletter is presented by Sunnyside. If you want a science-backed system to help you drink less and live a healthier lifestyle, try a 15-day trial of Sunnyside today.

Here’s what we’ve got today: 

• Fourteen creatine-loaded foods you need to add some muscle to your diet.

• Ten nutrition tips to bulk the right way this winter.  

• The glute workout two-time Figure Olympia champ Erin Stern uses for world-class gains. 

NUTRITION

With a Side of Creatine

Creatine is vital for everyone, from physique pros to amateur gymgoers, due to is 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.

FROM OUR SPONSOR

‘Tis The Season

Eleven months of hard work down, don't let it all slip at the end.

This holiday season, make sure you savor your celebrations (and keep your gains) with Sunnyside.

How does Sunnyside help you stay on course during the Holidays?

• They help you craft a holiday plan that aligns with your fitness and wellness goals.

• Track your holiday drinks, enjoying each toast mindfully and responsibly.

• Connect with a community that shares your dedication to health and happiness, or get personalized advice from our coaches.

Ready to reinvent your holiday drinking? Embark on a 15-day trial with Sunnyside and raise a glass to a healthier, happier you this holiday season.

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.

TRAINING 

Glute Growth Essentials 

Enhancing your glutes can significantly impact your squatting strength and athletic performance. And who better to guide you through this journey than two-time Figure Olympia champion Erin Stern?

Stern has developed a comprehensive training program specifically targeting the glutes. This program incorporates six exercises focusing on four fundamental lower body movements: hip extension, abduction, adduction, and external rotation. By carefully balancing high- and low-volume training days, she has successfully cultivated impressive glute growth long after her triumph on the Olympia stage. 

For a detailed breakdown of each exercise, including recommended reps and sets, check out the video uploaded by Stern below. 

THE DROPSET

What’s in the Box?!

• Is it challenging for you to adhere to a diet? Check out our recommendations for the eight best meal delivery services that make it easier (and tastier) than ever to stick to your nutrition goals. 

• 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. 

• The face pulls are an excellent way to target the often undertrained posterior delts. Learn how they’re the key to unlocking indestructible shoulders.