It’s that time of the year for many of us- after cutting down for summer and looking good at the beach, it’s time to start putting some back on and making big gains in the gym.
Today marks the start of a new program for VK and I- The Big Bulk Up- and we would like you guys to join in.
So why bulk? To put it simply- the more you eat the more you grow. Getting stronger and bigger during a short period of time necessarily requires lots of (good) food.
For me, this upcoming phase marks a pretty radical departure in just about every part of my current fitness and diet routine. In March, I hopped on the Leangains Intermittent Fasting bandwagon and have had nothing but awesome results. I dropped 20 pounds I didn’t even realize were there, going from 200 to 180 in two months. Since then, leanness became my number one goal as I tried to see how far IF could take me. In addition to IF, I also cleaned up my diet by going semi-paleo and cutting out almost all starches and cheap carbs, opting for a high fat, high protein, low carb diet.
Now, it’s time to put aside the IF and start cramming calories, particularly the starches. The goal is to get body weight x 1.5 g of carbs and protein (almost 300 g each) every day for the next month or two as part of the bulk up. I will not be training in a fasted state anymore, and in fact at least a third of my calories will need to come before the day’s lift. However, I place a premium on eating right so I’ll be keeping it smart and clean. Most of my carbs will be coming from potatoes and brown rice in addition to the fruits and veggies I juice daily. For protein, I’ll still be cramming slices of all of god’s creatures like usual while pounding a few protein shakes throughout the day. In the next week or two I’ll be using casein, but once I finish that off I’ll be switching to a mass gainer (more from VK on that later).
The big changes aren’t just happening in the kitchen, either. For almost a year now I’ve been largely focused on strength training (as opposed to volume training). High weight, low reps, and lots of rest time between sets. It worked really well, especially for a naturally scrawny runner-type mofo like myself , and squatting 350+ lbs or deadlifting 400+ was something I never imagined I’d be able to do a year ago. But, as we’ve talked about before, strength training won’t get you as jacked as volume training, so it’s time for me to change it up to take full advantage of a bulking diet. This past month I experimented with some different higher rep combos to get a feel for what works for me, and one thing I can say is that I had completely forgotten how different volume training is to strength training. I’ve had to build up some endurance, and those first couple of weeks blew donkey balls.
For those interested, here is what my routine is looking like-
Squats 12 10 8 6
Barbell rows 12 10 8 6
Calf raises 12 10 8
Hammer curls 12 10 8
Dumbbell bench 12 10 8 6
Shrugs 12 10 8 6
Close grip bench 12 10 8
Dumbbell shoulder press 12 10 8
Dead lift 10 8 6
Weighted chin up 12 10 8 6
Leg curl 12 10 8
Dumbbell curls 12 10 8
Incline dumbbell press 12 10 8 6
Overhead press 12 10 8 6
Side raises 12 10 8
Skull crusher 12 10 8
Feel free to rip it off.
As much as I would like to be able to find a way to work wave loading into this, after trying it out on high rep sets it is just not effective for volume training (or at least for me). This routine hits all the right spots, and is basically a shuffled around version of what I usually do with a 4 day routine. I’m pretty excited to get started on it this week.
As part of Big Bulk Up, VK and I will be posting progress reports to hopefully help you stay motivated. This includes Before & After shots, so here you go. This is me at the start of this all:
6’3″, 182 lbs.
Can’t wait to see how this turns out.
For more information on bulking, I found this article very helpful.
So we’re starting swole week here at NLU and I’m here to tell you that size does in fact matter. Fuck what you heard it’s what you’re hearing. Muscles like money aren’t needed to get laid or pull girls….. But it sure doesn’t hurt. When you’ve got that caveman size it helps your game. The bitchy cock blocking girls of the group think twice before they try and interrupt your game with their friends. Regular girls can just sense the extra testosterone moving through your body. You’re in a primal state when you put on the size ready to lift, fuck and fight. Without a doubt mass gaining is probably the best part of working out. Seeing your body transform and get bigger during the winter months is something every man should experience. If you do it right by the time spring comes you’re a new man, bigger, stronger, and more powerful. Walking out of the gym looking like a freak of nature.
In the winter it’s cold and dark outside. If you’re like me there’s not much motivation to go out and drink or mess around with HH. You go to the gym throw on the sweats and fucking train. When you have size on your mind and understand the power that comes with it, you’re truly ready for the Nexxt level up. Before you get started realize that it’s going to cost you some money to gain significant size. We’re talking extra food for your increasing you calories and serious supplements. But as a stated, this being winter you can find the money need by cutting back on nights out.
In the next couple of days we’ll help you out with the supplements you’ll need, the chef will give you dope information on the meals you’re going to be making. Masculine style will be showing you how to update your wardrobe to handle your new meaty physic.
As FFY stated in a few weeks we’ll be giving you updates on workouts and how everything is coming along. I’m telling you guys right now if you take this journey with us… you won’t regret it. Swole week starts now.
FFY workout routine is excellent for someone starting out trying to pack on mass. I like it because the set range and exercises will definitely help boost testosterone which is a key factor in putting on size. My blue print is different but again this is what works best for me.
Bent over barbell rows 8,5,5,3
Dumbbell rows 8,5,3
Pull downs or pull ups 8,5,3 if doing pull ups 3 sets till failure
Dead Lifts 8,5,5
Incline bench press 8,5,5,3 following week switch to dumbbells
Dumbbell bench press 8,5,5,3 next week regular bench
Cable crosses 8,5,5
Bent over stiff leg for hamstrings 8,5,3
Leg extension 12,8,6
Leg curls 12,8,6
Calf raises 12,12,12
Weighted box jumps 8,8,8 (with 55lbs barbell on shoulders)
One leg press 8,8,8 or lunges with dumbbell
Standing barbell press 8,5,5,3 next week seated dumbbell
Seated dumbbell side raises 8,8,8 next week standing with cables
Bent over rear dumbbell raises 8,8,8
Barbell front raises 8,8,8
Tricep pull downs on lat cable machine alternating elbows out away from your body and elbows close to. 12,10,8
Rope pull downs 10,10,10
Barbell bicep curls 5,5,5,5
Alternating dumbbell curls 10,8
Rope curls two sets till failure
At 5’10 168lbs