Most young bodybuilders are eager to build their bodies to their maximum size. They desire big, muscular proportions. The craving for bulk can sometimes be overdone; proportion and muscular definement forsaken.
On the other hand, if sensible training is done, the added weight required can be gratifying.
There are many here among us under the impression that to gain weight all you have to do is train liberally, eat anything and everything and above all, refrain from doing any form of abdominal exercises. Nothing could be further from the truth.
First, each person is made up differently.
For instance, lower repetitions and more sets using heavier weights may prove beneficial to one fellow, but another may not be able to gain weight with that system. This person may find it better to use slightly higher repetitions in fewer sets.
Let's take the full squat, which is regarded as the king of bulk producers. You may find 5 sets of 5 reps not good enough even though you use heavier weights. Repetitions between 10 and 20 may give you the desired size.
In many cases the legs can take a lot more work than the upper body. Thus, you may find it a good plan to use the low-rep/high-set approach on the bench press, curl, row, etc., and higher reps/lower sets on the squat and dead lift.
You will have to experiment to determine what suits you best.
It is a standard theme that the good old basic movements are still the best for bulk. About four upper body movements, one or two leg and back movements, and at least one abdominal exercise.
Over-training should be avoided, but at the same time you must tax your body to the point of getting a good pump and work on building up higher poundages.
Some authorities claim that three times a week is ample is you want to gain weight. Others recommend five to six times a week.
There again, you must be your own judge.
Sometimes doing your whole body in a single workout may prove to tiring. You may find it better to do the legs, lower back and abdominals one day, and the balance the next.
First, try training three times a week, then if you find you are always too tired and not making progress by all means change. One thing is certain, however:
You must strive to use heavier poundages. Make sure you do not cheat, but that the exercise is done correctly. In other words, don't strain, but train.
Now let's discuss the movements recommended for producing muscular bulk, not fatty weight. Who wants to look like a superheavy with a huge stomach!
As mentioned, the most important exercise is still the Full Squat. Try the following repetitions:
20 reps to warm up
15, increase weight 15-25 pounds
10, increase 10-20 pounds
8, increase 10 pounds
6, increase 10 pounds.
Others who have found lower repetitions beneficial can try 5 x 5 reps, increasing the weight each set.
Make sure that you're squatting correctly for what you want to accomplish. Breathe as deeply as possible and perform full squats, not half-movements.
The next important exercise is the Deadlift. Use a reverse grip, keep the back flat, arms straight, and again, breathe deeply. Make the legs and back work with hands used as hooks at the end of the two taut ropes of your arms. Some may find a limited number of low-rep sets at a higher weight work well for them here. This is a very demanding movement when performed with near-top weights. It will take a lot out of you if done appropriately, so bear that in mind when determining your set/rep combinations and how frequently you perform it.
One of the best upper body exercises is the Barbell Bench Press. Do not cheat, but rather perform this exercise correctly. No back arching and bouncing the bar off the chest. After all it is the musculature of the chest you are trying to develop, not your ribcage's ability to act as a bony springboard. 5 x 5 should do the trick, but don't be afraid to try more of a "pyramid" approach as shown in the squat. Alternating set/rep schemes, 5 x 5 one day, pyramiding another, can also be useful for some. A full pyramid, up in weight (down in reps) then back down in weight (up in reps) might work for some as well, providing it's not overdone over too many sets. Get in, get on with it, get it over, and get out. Get it? Got it. Good!
Standing Barbell Presses will develop the shoulders and arms. Here again, performance is essential. Keep the legs locked press with the arms, breathe in as you press. Those back bends and knee flips you see in competition won't prove as beneficial for your purpose. After all, you're trying to develop the body. Keep moving the poundage up, but not at the cost of exercise performance. 5 x 5.
Bentover Barbell Rowing is an important exercise for the back. Once again, proper performance is essential. Keep the body parallel to the floor at all times. Use only back and arm power to pull the barbell up to the chest. It is permissible to bend the knees slightly to alleviate undue strain on the hamstrings and lower back. Don't just drop the weight to the floor, lower slowly. 5 x 5.
Two Hands Barbell Curl, if done appropriately, will add inches onto the arms. Curl the weight strictly without swinging, and lower it slowly and under full control. You get just as much work lowering the weight as you do curling it. 5 x 5.
Lastly, Incline Situps for the abdominals should never be neglected. No matter what your aim is, to gain or to lose weight, abdominal training is important.
When on a bulk course, ab training will not limit your weight gain, provided you don't overdo it. 3-5 sets of 15-20 reps will keep your waist firm.
Other factors involved in bulk training are of course diet and sleep. You should try to get 8-10 hours of sound and solid sleep each night if possible. Learn to relax on your off days. Don't run around to every party, etc. Your diet must be rich in proteins, plenty of meat, eggs, and milk. Refrain from heavily processed and fried foods. Rely instead on natural foods such as fresh fruit, vegetables, honey. Drink milk and orange juice instead of coffee and tea. Take reliable food supplements if you so desire and find them helpful.
There is no secret to gaining muscular weight, all that's needed is a sensible approach and determination over time. Of course it entails hard, persistent work on your part, but you'll get nothing really worthwhile without hard work.
Enjoy Your Lifting!
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