Bulking

[jhawkin1]

Been cutting for a long time- since January of this year. I got down to about 7% body fat and have been on maintenance for a month or so. Girlfriend wants me to put on about 10 pounds or so and I'm looking to do it the right way- put on as much muscle mass as possible with some fat as well (comes with the caloric surplus).


I am looking to bulk so should I just increase obviously my lifting regime as well as my calories (200-500 calories per day)? My protein will increase for the most part, but if I increase my exercise my carbs should go up as well right?

 

[Marat]

Yep, increasing your calories by 500 and then seeing how you respond is a good idea. What macros are you running at maintenance?

 

[Built]

Yeah, I'd bulk with an increase in carbs along with activity.

 

[jhawkin1]

My total calories have gone down since I've been cutting for a long period of time. I was at about 2,400 for maintenance but now I think my number has dropped to around 2,100 with the body fat/weight loss.

I figure I will jump that number up to 2,700 calories and go from there.

Now the question is- what should be the main idea for lifting during a bulk. i.e.: cutting- lifting heavy weights 5 sets of 5 to hold onto as much muscle mass as possible while cutting out the fat. What would be the set/rep/tempo range for bulking?

 

[Marat]

A good start would be to tell us what your routine looks like now. It's probably easier to tweak what you are doing now than make random recommendations.

 

[jhawkin1]

A good start would be to tell us what your routine looks like now. It's probably easier to tweak what you are doing now than make random recommendations.

Here's just a sample workout split (approx. 4 weeks). Disregard the cardio- cardio does bad things to my diet and appetite so I don't do cardio and just manipulate my diet to the best that I can which my appetite is more controllable.


Day 1 Horizontal Push/Pull (30 minutes SS cardio in AM and 20 minutues right after lifting)
1. Seated rows (inside grip handles) 5x5
2. DB Bent laterals (targeting upper/middle back) 4x8
3. Flat DB Bench (5 second tempo on the way down on each rep) 5x5
4. Incline Barbell Bench (4 second tempo on the way down) 4x6


Day 2- Quad dominant (HIIT in the AM OR right after lifting- 20:40 sprint/jog; then finish with steady state cardio for 20 minutes)
1. Squats 5x5 (4 second tempo)
2. Leg press 4x8
3. Deadlifts 4x8
4. BB curls (4 second tempo) 5x5
5. Inclinde DB concentration curls (4 second tempo) 4x6

Day 3- Vertical Push Pull (30 minutes of Stead State cardio in the AM and 20 minutes of SS after lifting)
1. Chin ups (weighted)- reverse grip (4 second tempo) 5x5
2. Lat. Pulldown reverse grip inside 4x8
3. Barbell Shoulder Press 5x5
4. Lat. front raises using dumbbells 4x8
5. A,B,C's using 10 pound weight (for shoulders) arms straight and make the alphabet 2x.

ABS: hanging knee raises/planks on stability ball and feet elevated: go for 45 seconds max/30 seconds minimum.

Day 4- Hamstring dominant (HIIT in AM or after lift- 30:60- 8 sprints/8 recoveries- then 20 minutes of steady state cardio)
1. Single leg split squats using dumbbells 4x8
2. RDL's db 4x8
3. Squats 4x8
4. Weighted dips 5x5
5. Inside grip bench press (for triceps)