Training 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

Warming up

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.

Stretching

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.

Pace

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).

Muscle failure

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.

Technical failure

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.

Rack

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.

Lumbar area

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.

Training Guidelines

Beginners

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.

Duration

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.

Super sets

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.

Cardio guidelines

Cardiovascular exercise

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.

Cardio days

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.

Progression

Weigh yourself

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.

Questions

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!