Winter Bulk-Up Plan – Bulking Season is Here

How To Do Bulking Season Right

Winter is coming. Cold weather and lack of activities available, has many weightlifters packing on size this time of year. Before summer arrives, this is the time to get gains and pack on the size. These bulking season tips build muscle without gaining fat. Bulk the right way.

Most dedicated athletes have a consistent schedule and certain bulk-up tips that they always adhere to. Following body building tips on building muscle should be read with an open mind. These tips on bodybuilding are essential for successful training, but can always be adapted to your own bulking needs.

Eat Healthy Calories

To bulk is to eat like there is no tomorrow. However, you can’t eat whatever you want. You can not grow without food. But eating with no regard for nutrition is a bad idea. Protein is vital for muscle gain, you also need to include healthy foods. Exchange processed carbohydrates for wholegrains. Ditch soda for water. Trade sugary sweets for fresh fruit. Bulking season is no excuse to pig out. Think of your body like a well oiled machine. If you fill it with unhealthy food, it will run bad.

High-Intensity Training

In order to draw your body out of its homeostasis and signal your body that it needs to build up strength and muscle mass, you must trigger it with hard and intense training routines. Another body building tip on building muscle is that these workouts should consist of relatively few sets. Five to eight sets for large muscle groups and three to four sets for small muscle groups are adequate when every set is carried out until muscle failure.

Training with Relatively Low Repetitions

Because muscle hypertrophy occurs almost completely in the fast-twitch white muscle fibers, a sensible bodybuilding workout must be developed in a way to sufficiently stimulate them. For this reason a tip on building muscle would be to do relatively few, heavy reps in the range of 6-10.

Training with Progressively Heavier Weights

In order to build up massive muscles they must be challenged to progressively-higher resistances consistently. This can be achieved by the athlete continuously increasing weight during exercises. Tips on bodybuilding through this method are basic exercises such as squats, bench presses, presses behind the neck, rows, barbell curls, dips, etc.

Rest More

If you are training with adequate intensity you simply can’t train each and everyday. One of the best body building tips on bodybuilding is to learn to accept rest and recovery as important factors of your training success. Every day you train in the GYM should be followed by a complete off day, and you should never attack a muscle twice a week.  Bodybuilders who are interested in an optimal strength and muscle gain should intensely train every muscle once every 7-8 days.

Plateau and Phase Training

The body can be put under maximum stress for only a limited time. For this reason the intensity and extent of the training program should be changed every 12-14 weeks. A body building tip tip on building muscle that every athlete should enjoy is to take several days off training and then change to a several-week long maintenance training (plateau training).

Compounds Rule

Despite the isolation split favored by many gym-goers, the best way to pack on mass is to perform heavy compound lifts. These promote the greatest release of testosterone, as they recruit the most amount of muscle groups. Bicep curls won’t get you huge – but deadlifts, squats and bench can.

The 4 Week Program

The following is a sample 4-day-per-week program that can be used throughout winter. Because mass is the goal, we’ll be cycling through a two-week ‘strength routine’ followed by a 2-week ‘volume’ phase to maximize gains.

During the plan, you should ensure you’re lifting close to failure. What this means is that you should feel fatigued by the last few reps of each set. If it’s easy, it isn’t working.

The first two weeks of the program see you performing heavier lifts for around 6-8 reps at 70-80% of your 1 rep max.

First 2 Weeks

Fit rest days in where desired. In the second week, up the weight amount anywhere between 1-5kg.

Day 1 – Back

  • 5 x 8 Barbell Shrug
  • 5 x 8 Dumbbell Raise
  • 5 x 8 Deadlift
  • 5 x 8 Bent Over-Rows
  • 3 x 6 Pull-Ups

Day 2 – Chest

  • 5 x 6 Bench Press
  • 5 x 8 Pec Flys
  • 5 x 6 Incline Bench
  • 5 x 8 Decline Dumbbell Bench Press

Day 3 – Legs

  • 3 x 8 Barbell Squat
  • 5 x 8 Leg Extension
  • 5 x 8 Dumbbell Lunges
  • 3 x 8 Front Squats

Day 4 – Arms And Shoulders

  • 3 x 8 Military Press
  • 5 x 8 EZ Bar Bicep Curls
  • 5 x 8 Overhead Tricep Extensions
  • 3 x 8 Chin-Ups

Second 2 Weeks

This phase focuses on volume to induce hypertrophy. Ensure you’re lifting a weight that leaves you fatigued by the end of each set.

Day 1 – Back

  • 5 x 12 Barbell Shrug
  • 5 x 12 Dumbbell Raise
  • 3 x 10 Deadlift
  • 5 x 12 Bent Over-Rows
  • 3 x 10 Pull Ups

Day 2 – Chest

  • 3 x 10 Bench Press
  • 5 x 12 Pec Flys
  • 3 x 10 Incline Bench
  • 5 x 12 Decline Dumbbell Bench Press

Day 3 – Legs

  • 3 x 10 Barbell Squat
  • 5 x 12 Leg Extension
  • 5 x 12 Dumbbell Lunges
  • 3 x 12 Front Squats
  • 5 x 12 Seated Leg Curls

Day 4 – Arms And Shoulders

  • 3 x 12 Military Press
  • 5 x 12 EZ Bar Bicep Curls
  • 5 x 12 Overhead Tricep Extensions
  • 5 x 12 Dumbbell Shrugs
  • 3 x 10 Chin-Ups

By running this program over the course of a few months, you should start to see great results. Ensure your protein intake is high, as your body can only build muscle in the presence amino acids. You can find a huge range of mass building supplements such as our whey protein shakes and dietary advice around the rest of our site. Hit the gym hard this winter and you’ll emerge with more mass and a better route into the summer shred.

Best Supplements for Bulking

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