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November 26, 2007
Bulking Season
Countdown to 2008 is underway. The Bulking Season is around the corner! The weather is cold, the midriff is covered… this is the season to bulk up. Breaking up the year into a bulking up season and a cutting up season enables you to make gains that you would never be able to make by trying to do both at the same time.
Workouts: Cardiovascular endurance is very important for your overall health. But the sheer amount of calories it consumes can get in the way of a bulking up program. The solution is to make your cardio workouts short but intense. Sprints on your favorite exercise equipment are in order. Another solution is to occasionally skip the cardio portion of your workout in favor of a heart-pounding strength training session. The key to this is to move from exercise to exercise with little to no rest between. It works out your heart as well as surprises your muscles. Any change in your workout will increase your gains.
Most importantly, change your strength training sessions to utilize the extra calories and nutrition. Regularly change your routine, and in general, concentrate more on heavy weights and less on reps.
Diet: As appealing as it is to turn the bulking up season into a cheat season… resist the temptation! The goal is to gain muscle, but if that goal is accomplished with a good amount of fat you will be doing a huge disservice to yourself when spring rolls around. Instead, take this opportunity to not only bulk up on muscle, but the nutrition that you may have cut back on during the summer. Load up on the fruits and vegetables that were possibly excluded before… sweet potatoes, berries, oranges, kiwi, pomegranate juice.. Include produce from all spectrums of the rainbow to ensure a broad range of vitamins and antioxidants.
Finally, increase your Protein intake to 1.5 grams of protein per pound of body weight. A two hundred pound man would, thus, need to consume 300 grams of lean protein. Since this is such a huge amount, it’s very important to break it up into 7-8 meals. Any more protein than that in one sitting would be detrimental to your goals.
Posted by worldclass at November 26, 2007 10:02 AM
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