How to bulk up with Bodybuilding Warehouse by Simon from TMuscle
It’s that time of year, the nights are drawing in and the daylight hours are getting progressively shorter. The shorts and t-shirts have taken their place in the back of the wardrobe and the weather is taking a turn for the worse. That’s right – it’s bulking season.
In this set of articles I will explain how Bodybuilding Warehouse can help you achieve your muscle building goals through their supplement range, and I’ll also discuss training and nutrition.
Bulking – a brief introduction
A few years ago the term ‘bulking’ was associated with eating everything in sight and gaining a large amount of body weight, which was unfortunately mostly fat.
In more recent times, the concept of lean bulking has taken the front seat. It is healthier, and your physique will still look fairly impressive through the duration. Lean bulking is where you eat a limited number of additional calories than you expend, and you eat these calories through mainly clean foods. A close eye is kept on the scales and mirror, and if too much fat is gained the calories are cut or the cardio increased.
Whether you perform an ‘all out bulk’ or a ‘lean bulk’, the goal is to increase muscle mass, increase strength, and increase performance.
Training when bulking
Training is a large part of the equation when transforming your physique. If you are intending to bulk, you should train with the following phrase in mind:
‘Lift Big to Get Big’
That’s right; lift heavy weights to grow. Lifting heavy weights will stimulate your muscles and spur them into growing. You’re probably asking “what exercises are best to perform?” Well, exercises where you can lift the most weight are the best as they will recruit the most muscle fibres and hit your body hard. Compound exercises are the exercises where we can lift the most weight.
The following exercises are compound movements which should be in your routine no matter what:
- Rowing movements
- Military press
- Bench press
These are exercises which you can really hit hard and load on the weight, and in return, you will grow. Look at it this way:
- On a lat pulldown machine, you will probably work on a cable machine with about 40-70kg weight on the stack
- With a deadlift, you will probably work in excess of 100kg using free weights
What sounds better to you, number 1 or 2? That’s right, number 2. The load on your back muscles will be much greater.
You should structure your training around these compound exercises. Start the workout with the compound movement, and add several accessory or isolation exercises in afterwards. Stick to between 6 and 12 reps, with less reps on the compound exercises. With the main compound exercise, take a log book with you to the gym and write down the weight you have lifted, the number of reps, and how you felt. Then, when you train the same exercise the following week, aim to beat the entry in your log book. Believe me, it works wonders. You will be increasing your strength and size in no time.
Here is an example chest and tricep workout:
- Bench press (compound) 4 x 6 reps
- Incline dumbbell press 3 x 10 reps
- Cable crossover 3 x 10 reps
- Dips (compound) 4 x 6 reps
- Tricep pushdown 3 x 10 reps
Write down your lifts in the log book, then on the next session aim to beat these lifts whether it be by extra weight on the bar or an extra rep. Push yourself.
If you would like to get more specific training advice tailored to your particular needs, head over to the TMuscle bodybuilding forum. There are plenty of experienced members ranging from competitive powerlifters and bodybuilders to physique models and athletes who would be happy to assist. TMuscle also hosts competitions where you can show off your training ability. For example, there is a brutal set of the month competition. The person who posts up a video of the most brutal set wins a prize!
Check back next week for my advise on nutrition and supplements to aid bulking.