This article was co-authored by Pete Cerqua and by wikiHow staff writer, Devin McSween. Pete Cerqua is a Certified Personal Trainer and Nutritionist. Pete is also a five-time best-selling author of books including "The 90-Second Fitness Solution" and "High Intensity Fitness Revolution for Women/Men" published by Simon and Schuster and Skyhorse Publishing. Pete has over 20 years of personal training and nutrition coaching experience and operates the 90-Second Fitness flagship studio in New York City.
There are 31 references cited in this article, which can be found at the bottom of the page.
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Bear mode is gym slang for a diet and training routine that gives you a bigger, more muscular physique. Going bear mode involves eating at a caloric surplus, lifting heavy, and focusing on your neck, shoulders, traps, and forearms. If you want to get a bear mode body, keep reading! We spoke with multiple fitness experts to give you tips on how to achieve this physique and explain the best exercises to do. We’ll also go over the pros and cons of bear mode.
How to Get a Bear Mode Physique
Bear mode is a workout technique for getting stronger and looking more muscular in clothes. To get the physique, eat a 300-500 calorie surplus by consuming lean protein, healthy fats, and complex carbs. Work out your neck, shoulders, traps, and forearms, and do regular compound lifts and cardio.
Steps
Expert Q&A
Tips
References
- ↑ https://www.seannal.com/articles/training/bear-mode-vs-lean.php
- ↑ https://www.bcm.edu/news/body-fat-percentage-vs-bmi-which-is-important
- ↑ https://health.clevelandclinic.org/dirty-bulking
- ↑ https://www.mountsinai.org/files/MSHealth/Assets/HS/Care/Cancer/Nutrition,%20High%20Cal-Pro_Education_sheet.pdf
- ↑ https://health.clevelandclinic.org/high-calorie-snack-ideas-for-weight-gain
- ↑ https://health.clevelandclinic.org/dirty-bulking
- ↑ https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
- ↑ https://health.clevelandclinic.org/healthy-carbs
- ↑ https://health.clevelandclinic.org/the-skinny-on-unsaturated-fats-why-you-need-them-the-best-sources
- ↑ https://www.seannal.com/articles/training/bear-mode-vs-lean.php
- ↑ https://www.health.harvard.edu/staying-healthy/building-better-muscle
- ↑ https://skinnyyoked.com/bodybuilding/bulking/bear-mode/
- ↑ https://campuspress.yale.edu/ledger/6-tips-to-help-you-build-muscle-faster/
- ↑ https://exercisewithstyle.com/bear-mode/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
- ↑ https://skinnyyoked.com/bodybuilding/bulking/bear-mode/
- ↑ https://www.bcm.edu/news/body-fat-percentage-vs-bmi-which-is-important
- ↑ https://youtu.be/C6sYjDFuq9I?si=hdW45Y7VtOGWu0KB&t=24
- ↑ https://youtu.be/FPO1wKDQUs8?si=nN84Iee_zmxazQjN&t=204
- ↑ https://youtu.be/dOPwvCBT3GA?si=BC6ZmMgIAJEb_EBc&t=256
- ↑ https://www.acefitness.org/resources/everyone/blog/5606/10-minute-shoulder-workout/
- ↑ https://youtu.be/mXRhpXwW-gs?si=ZstKv5VXaxjaY07Q&t=3
- ↑ https://barbend.com/best-shoulder-exercises/
- ↑ https://my.clevelandclinic.org/health/body/21563-trapezius-muscle
- ↑ https://youtu.be/VIoihl5ZZzM?si=rspspp3gpcyvOSKB&t=38
- ↑ https://www.acefitness.org/resources/everyone/exercise-library/359/farmer-s-carry/
- ↑ https://www.acefitness.org/resources/pros/expert-articles/5277/train-this-not-that-the-upper-body-edition/
- ↑ https://www.health.harvard.edu/pain/5-exercises-to-improve-hand-mobility
- ↑ https://youtu.be/rV2asdIdXF0?si=K65qom3nCfXeBOFH&t=76
- ↑ https://www.acefitness.org/resources/everyone/exercise-library/29/wrist-curl-extension/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20045842
- ↑ https://skinnyyoked.com/bodybuilding/bulking/bear-mode/
- ↑ https://www.seannal.com/articles/training/bear-mode-vs-lean.php
- ↑ https://skinnyyoked.com/bodybuilding/bulking/bear-mode/
- ↑ https://www.seannal.com/articles/training/bear-mode-vs-lean.php
- ↑ https://www.bcm.edu/news/body-fat-percentage-vs-bmi-which-is-important
- ↑ https://skinnyyoked.com/bodybuilding/bulking/bear-mode/
- ↑ https://gwrymca.org/blog/how-long-does-it-take-build-muscle
- ↑ https://wexnermedical.osu.edu/blog/building-muscle