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Training for Bulking PhaseTraining for Bulking Phase
Training for Bulking Phase
Gaining volume can be really hard for some people, even though it may sound like a cliche.
You have to make an effort every day and focus on the goal
Diet for Bulking Phase
Without any doubt, the diet is one of the most important points when it comes to increasing our muscle mass.
We need to measure the amount of calories that we need to reach a caloric surplus. In this way, we will provide our body with enough energy to recover and synthesize new muscle fibers.
Guidelines to Gain Muscle Mass
This guide is made up of 11 entries, which correspond to a month.
This is why being Constant is key when following this Training for Bulking Phase guide
We are always going to warm up before starting: either with 5 minutes of cardio or 2 sets with 15 reps that involve the muscle group that we are going to use afterwards.
It is always important to stretch the muscle groups that we have used at least for 10 minutes after the workout and before the cardio (if we do it). We will stretch our legs once again after the cardio.
Breaks between exercises
We are always going to rest around 120 seconds between each exercise or sets of exercises. The rest between each set will be written on the corresponding column for each week or group of weeks.
The cadence of each movement is written in the routine. It is the time that each phase lasts: seconds of the negative phase (eccentric) – seconds in the inflexion point (isometric) – seconds in the positive phase (concentric).
In some exercises, we may mark the set number with an f, which means that they have to be done until muscle failure. This means that you will have to do the number of movements until failure +/- 2 reps.
There other exercises that may be marked with a t next to the reps for that set. This means that technique is not as strict. Like muscle failure, it means that it has to be +/-2 of what is written.
Some exercises may have to be done with a rack drop a number of times. The rack drop is done once we complete the set, with less weight and followed by another set until failure. This has to be done as many times as it is written on the exercise sheet.
Each time we execute abdominal exercises (unless if we work the lower back area that day) we will have to compensate that work with 3-4 sets of lumbar hyper-extensions.
This routine is actually not meant for beginners. However, since we are going to start smoothly, it could even be useful for them. Nevertheless, they should be supervised by someone with experience, either a monitor or a friend.
The training routine is made up of 24 weeks. We have also included examples of a simple bulking diet, one that is a little bit more advanced and another for pros.
Weightlifting on an empty stomach
There is no issue if you want to train on an empty stomach, as long as you have experience. A good diet for this is the IF (intermittent fasting) diet.
Sets and super sets guidelines
Descending pyramid sets
When the sets have a number of reps that drops (like 12-12-10-8) we will have to increase the weight in each set. You should use a weight that will allow you to do the whole set and feel that you could do between 1 and 3 reps more.
Ascending pyramid sets
When the sets have a number of reps that increases (like 8-10-10-12) we will have to lower the weight in each set. You should use a weight that will allow you to do the whole set and feel that you could do between 1 and 3 reps more.
You will have to perform several exercises in a row (bi-sets, tri-sets, super sets and giant sets) one after the other without stopping. These exercises will have a + in the exercise column.
Bi-sets, tri-sets and giant sets
These are two, three or more exercises in a row, one after the other without a break. This means that you will have to prepare all the exercises in advance.
First, you will do one without stopping, then another one and so on. Once you are done, you will take a break that is specified in the table. You will have to do the number of sets that are written on the table.
Read a column with super sets
If you find one column with EXERCISE 1 + EXERCISE 2 + EXERCISE 3 and in the reps column with XX-XX-X-X, YY-YY-Y-Y, failure, this means that you will have to do exercise 1 with XX-XX-X-X reps, exercise 2 with YY-YY-Y-Y and exercise 3 until failure.
Always do this at a moderate pace, that is, a 65% of your maximum heartbeat, around 40 minutes.
Type of cardio
The best cardio burns fat while running, but you can do the cardio that you like most as long as you control your heartbeat.
You have to do mainly between 2 and 3 days of cardiovascular exercise, unless the routine marks the cardio days and the type of cardio.
When to do cardio
The best thing would be to do cardio after weightlifting, except for the leg-day and the day afterwards.
The most basic way of following your progress is to weigh yourself once a week at the same time, preferably after waking up on an empty stomach.
Measure the fat and muscle
It would be ideal to measure the fat each month to see how we evolve. This can be done with a calliper (measuring the skin folds and using a formula) or bioimpedance scale (which are not so reliable). If we know the amount of fat we will also know the muscle.
If you do not know how to do the exercises, don’t be afraid to ask in the comments below. Take some time to read the previous comments to see if your question has been already answered.
Now is your turn to get started!