후회스러운 벌크 실수: 보디빌딩 경험에서 얻은 교훈

잉여 칼로리를 너무 높게 설정하는 것이 가장 후회스러운 벌크업 실수였고, 그다음으로 스플릿 횟수를 줄이고 무거운 웨이트를 효과적으로 다루지 않는 것이 그 뒤를 이었습니다.

### 후회스러운 벌크 실수 3가지와 이를 방지하는 방법
* 📈 "제가 저지른 첫 번째 후회스러운 벌크업 실수는 **잉여 칼로리를 너무 높게 설정**하여 과도한 체지방 축적을 초래한 것입니다."
* 🏋 "두 번째 실수는 **스플릿 횟수를 줄여서 근육 자극이 부족**하고 회복이 느려진 것입니다."
* 🏋 5일간의 스플릿 루틴을 따르면서 **근육 성장을 위한 휴식의 중요성**을 알게 되었습니다.
* 💪 "세 번째 실수는 근육을 키우는 데 필수적인 **무거운 웨이트에 도전**하지 않은 것입니다."
* 💡 "이러한 실수를 피하려면 **적당한 잉여 칼로리 섭취량**을 설정하고, 최적의 근육 자극과 회복이 가능한 **분할 루틴**을 따르고, 근육 성장을 촉진하기 위해 **무거운 웨이트를 꾸준히 들어 올리는 것**이 중요합니다."
* 🌟 "**명확한 목표와 꿈을 갖는 것**은 동기 부여를 유지하고 보디빌딩에서 성취감을 찾는 데 필수적입니다."
* ❤ "신체적 변화도 보람되지만, **보디빌딩이 가져다주는 내면의 성장과 목적의식**은 정말 가치 있는 일입니다."

Hello, today I will talk about the three most regrettable bulking mistakes. It's around June now, early June actually, June 13th, June 14th, and already, half of 2024 is gone. At the beginning of this year, I participated in an NPC competition and a Natural Fitness Star competition, but I had been on a diet for a long time, so my health deteriorated significantly. I kept catching colds every week, feeling sick, and overall my health worsened. So, in order to improve my health, I decided to start bulking again. Getting to the point, among the three most regrettable bulking mistakes, the first one was that I set my surplus calories too high. When I was in the military back in 2020, everyone was in a vibe of working out, so I started exercising too. However, it seemed like bulking up there was more cost-effective than dieting.

In a way, my external appearance and such were confined anyway, so it became an optimal place to bulk up. I started bulking up in the military. I tried to have five meals a day without fail. But in the military, they only give you three meals a day. I remember eating things like canned chicken breast and fried rice together. They said it's good to eat a lot, so even though I was full, I kept forcing myself to eat. But I felt that was a bit of a regretful thing. It did help me physically grow bigger, but it didn't stimulate my workout performance. I just ended up showing off my weight without any real stimulation. I gained weight up to 88kg in the military, but it was meaningless. Gaining more than that was pointless.

When it comes, it all accumulates as body fat. It doesn't grow as muscle, but accumulates as body fat, making you feel sluggish, sleepy, and not good, giving a sense of laziness. So, I made a lot of effort this time not to put in excessive surplus calories. Therefore, despite bulking up, I am restricting my calorie intake. Actually, I feel like eating more, but I am sticking to a set amount of about 3000 calories. Setting surplus calories too restrictively was my first mistake. I always thought eating a lot was good, but it turns out it's not. As for the second mistake, I think I made a mistake by doing fewer splits. People often do a commonly known 3-way split, and I also used it quite a bit. I frequently used a split that can be done twice a week per muscle group, but since I did fewer splits,

In the end, continuously stressing the muscles is not good. Exercising itself ultimately consumes the muscles. When that happens, it feels like recovery is slow because you can't rest enough. Of course, eating a lot of calories, sleeping well, and taking rest is good, but what I realized through doing a five-day split this time is that physically taking rest is important. Therefore, inevitably, the rest period becomes longer. So, by doing a five-day split for bulking, intentionally taking rest like this allows enough time for muscle growth and recovery. Working out for five days, resting for two days - even in the past when I was eager to improve quickly during my beginner days, I used to do a three-day split frequently, which seemed to stimulate the muscles a lot. However, by constantly working out without proper rest, the recovery time seems to be insufficient.

I felt a lot of emotions. Actually, when on a diet, dividing it into three meals seems really good. On the contrary, I tend to follow the three-meal plan a bit. When bulking up, muscle growth should be a priority. You need to increase the weight, make your muscles grow, get stronger, and consume a bit more calories. If your muscles don't get bigger or your performance doesn't improve when eating more calories, it might be wiser to divide the meals more, from three to five, giving enough time for muscle recovery. It seems like a more sensible way to use time efficiently. No matter how much we try the three-meal plan, it takes time for muscles to grow. Otherwise, you might need to use supplements. If you really want to do it naturally, you might need to have the patience to wait. It's been five years for me, and one thing I've realized is that just working hard doesn't guarantee success.

It's not just about working hard, but constantly persevering and being consistent is better. I believe that's the way to win. The third mistake is that you must handle heavy weights no matter what. Whether it's just one repetition or your form is crumbling and you have to force it, you have to handle heavy weights. Because muscles are not actually tissues that are so essential for our survival. The reason for that is because building muscles in a body that is busy storing fat is very inefficient. Chasing too much stimulation or being caught up in the obsession of needing to do 6 repetitions or 10 repetitions can be detrimental. It's important to challenge yourself with heavy weights that are necessary in bodybuilding. I think it's crucial to challenge yourself to break through your limits a bit. In fact, I believe that it is the best thing you can do during the bulking season. Because when you're on a diet, it's not that difficult.

Hitting high weight is not about hitting the limit, but bulking is about utilizing surplus calories to utilize the remaining energy to handle higher weights and achieve more growth. In fact, various equipment such as machines, hammer strength, and various equipment like the gym 80, if you only chase after the stimulation of the equipment, you may think that you cannot break through the heaviness given in free weights. I always think that awareness of purpose is important when doing something. When you think about what's important when bulking up, when you think about what's important when bulking up, first of all, if your body can grow, what should you do? You should hit high weights. To hit high weights, you need surplus calories. Eat surplus calories, hit high weights, and help muscle recovery, continuing to be involved in the anabolic process.

So, it means you have to stay in an anabolic state. Today, the weather is really nice, so I'm trying filming outside. I always feel grateful that I have goals and dreams. In the past, I lived somewhat sluggishly without a clear sense of purpose, just living because that's what life is. Now, I have dreams, so I feel much more lively, with a sense of purpose, and my life feels more fulfilling. I really love bodybuilding, and I'm grateful to have a mindset or hobby that no one can take away from me. Strengthening my body, shaping it nicely is great, but what's even better is the inner growth that bodybuilding can bring. That's the real charm of bodybuilding. Up until now, while doing bulking up, a lot of

I've bulked up three or four times, but while bulking up, I talked about regrets and such mistakes I made. If you have any helpful tips or things you regret doing while bulking up, please leave a comment. Thank you for subscribing and liking the video. I'm living diligently, uploading shorts every day. Please subscribe. Thank you.

가장 후회되는 벌크업 실수 3가지

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후회스러운 벌크 실수와 그 영향

잉여 칼로리를 너무 높게 설정하면 신체적 성장에는 도움이 될 수 있지만 운동 능력을 자극하지 못해 체지방이 축적될 수 있습니다.

벌크업을 하면서 칼로리 섭취를 제한하는 것은 직관에 반하는 것처럼 느껴질 수 있지만 과도한 체지방 축적을 방지할 수 있습니다.

3방향 스플릿만 하는 등 부적절한 트레이닝 스플릿도 실수가 될 수 있으며, 운동 효과를 제한할 수 있습니다.

근육 성장에 있어 휴식의 중요성

운동을 통해 근육에 지속적으로 스트레스를 주면 궁극적으로 근육이 소모되고 회복 속도가 느려질 수 있습니다.

벌크업을 할 때는 5일간 운동하고 2일간 휴식을 취하면 근육이 충분히 성장하고 회복할 수 있습니다.

벌크업을 할 때 식사 횟수를 3회에서 5회로 늘리면 근육 회복에 충분한 시간을 확보하고 시간을 효율적으로 사용할 수 있습니다.

보디빌딩에서 헤비 웨이트에 도전하는 것의 중요성

무거운 웨이트에 꾸준히 도전하는 것은 근육 성장에 매우 중요한데, 이는 근육을 늘리는 동안 잉여 칼로리를 효율적으로 활용하기 때문입니다.

다른 기구의 자극에 집중하면 무거운 프리 웨이트를 효과적으로 다루는 데 방해가 될 수 있습니다.

성공적인 벌크업의 핵심은 근육 회복과 동화 과정을 지원하기 위해 고중량을 치고 잉여 칼로리를 소비하는 데 우선순위를 두는 것입니다.

보디빌딩에서 목표와 꿈을 갖는 것의 중요성

목표와 꿈이 생기면서 이전의 무기력한 삶과는 달리 화자의 삶에 목적의식과 성취감을 가져다주었습니다.

보디빌딩은 신체를 형성할 뿐만 아니라 내면의 성장에도 기여하여 활동에 진정한 매력을 가져다줍니다.

화자는 몸집을 키우면서 팁과 조언을 구하고, 매일 업로드에 대한 헌신을 강조하고 시청자에게 감사를 표합니다.