One of the toughest things to accomplish in the fitness world is a successful bulk. A main reason it can be so challenging is that everyone is different so there isn’t really a set-in-stone proper way to bulk. Now I am not one to say that I am in any way “bulky” but after changing my diet and implementing a similar lifting plan, the numbers on the scale and the weights in the gym went up. I have also never done the whole bulk-then-cut plan, rather a constant “lean bulk” (in Bradley Martyn’s words). Lastly, perhaps the most important thing about gaining muscle is a clean and healthy diet. It is certainly more expensive and time consuming but seeing results in the gym and feeling healthier on a daily basis is well worth the money. With that being said, provided along with a 5-day workout plan is a very basic nutrition plan.
There is a lot of freedom with this workout plan as well. There really is no particular order in which the exercises should happen and will totally depend upon the user. “Core” days are totally up to the user as well. 10 – 15 minutes is all that’s really needed in addition to the exercises. As far as the macros for the nutrition plan are concerned, the most important thing is to consume your body weights’ equivalent of protein plus an extra 10-20%. So 1 lb. of body weight = 1 gram of protein. Don’t be worried about carbs and fat as much just as long your intake isn’t a ridiculous amount. Carbs are needed for protein synthesis so it’s okay to eat carbs.
Finally, if there is any confusion about exercises, the internet is one of the best resources to use in order to find “how-to’s” about workouts. I truly hope this plan works. At the least, I hope it provides inspiration or a spark for any who are stuck in their current fitness plans. Besides, a change is necessary every once in a while.
Children’s naive understanding of the world allows them to live and learn freely, openly and, until they begin to compare themselves to others, without judgement. I am envious of kids abilities to say whatever they feel, ask any question, and do so without fear of what others will think.
As we learn about the world and grow into teenagers and adults, we develop ideas of what is right and what is wrong based on a variety of external and internal influences. The sequence of events that happen in life will affect based on your reaction to them.
This is the same in our relationships with people. In life, people will come and go. This could be someone you fall in love with, an acquaintance, or someone who walks past you on the street. How you react and interact with these people shapes how you move about in the world.
To put it simply and hopefully not to cliche, how you view others around you stems from how you feel about yourself. If we could all remember how we felt as children perhaps we could recall the genuine simplicity of interacting with others and improve the way we view each other.
I have come up with five reasons why you wouldn’t want to judge someone before you chat with them.
Imagine how much someone else knows. No one knows everything, everyone has interests, and everyone likes to share what they know with others. There is endless power in knowledge and unless you think you know it all, there is not a single person you will meet who cant teach you something. If you’re open to it, you will always be pleasantly surprised. “Normality is a paved road: It’s comfortable, but no flowers grow.” -Vincent Van Gogh
There isn’t a person you wouldn’t love if you could read their story. People are fascinating, everyone starts from nothing and over time becomes a unique personality with a unique story. You don’t have to love listening to peoples life stories to appreciate how different we are and how far we’ve all come.
The power of positivity is simple. It feels better to feel good and feels worse to feel bad. Thinking negatively, especially in regards to people, will likely evoke negative feelings in and about yourself. Seeing the good in others and being understanding of people, will allow you to recognize and feel good about your own qualities. Positivity grows exponentially faster than negativity and is significantly easier to put your energy into.
What are you afraid of? While people may come from different backgrounds beliefs and understandings, it will only benefit you to try to understand the why behind their ways. If you are confident in your own values, there should be no fear of the unknown. “When the roots are deep, there is no reason to fear the wind” -African Proverb
You’d hate for it to happen to you. Considering how smart and capable you are, you have a lot to offer and it would be a shame for someone to overlook that based on a judgement. When others engage with you, be kind, be honest, and be yourself. It wont always work out and you wont always agree but if both parties can take away something different or new, then that’s a win.
Remember to love each other despite differences, ask questions if you don’t understand, and use your powers for good. At the end of the day it’s honestly so much easier.
Your abs are never going to show if you have too much fat covering them. Start by reading my blog 5 ridiculously easy diet strategies for fat loss. Basically, abs are made in the kitchen. No amount of cardio, crunches, or creatine will give you abs if your diet is shit. Get your diet under control and you will finally see the cuts you’ve been wanting.
Change is hard. That’s true for everything you do. What is the hardest part about change? Sticking to the new change. Whether thats your new workout regimen or your diet consistency is key. You can’t expect to crash diet or hit the gym hard for 3 weeks and look like the next cover of Muscular Development. These people look the way they look because of YEARS in the gym and YEARS doing everything right in the kitchen.
So, with that said find a workout program that you can reasonable accomplish, and a diet strategy that makes sense of your lifestyle and stick to it. Don’t change for 6, 12, or even 18 weeks. After then, reevaluate. You don’t have to pick the hardest 7 day a week, macro controlled strategy. Even 3 days a week consistently with consistently good eating will show changes. The biggest thing here is just look yourself in the mirror and be realistic. Set SMART goals. Specific, measurable, attainable, realist, and time orientated.
3: You’re doing ‘abs’ too much
I have multiple gripes with this one. First off i’m not saying that training the core is bad by any means. It is in fact absolutely necessary. But not amount of extra core work will ever get you abs. In fact, most core work is relatively low intensity and will not burn too many extra calories. Another thing to think about is when you train the musculature with resistance the muscle will grow. Now, for men this isn’t necessarily a bad thing but no women wants a thick mid section even if its full of muscle.
Instead of trying to pump your abs up like Arnold everyday try thinking about having STRONG abs. A few good exercises are the turkish get up and the kettle bell wind mill. Try doing these in sets of 3-5 reps and get strong. Then spend the rest of your workout doing some HIIT conditioning. I provide some examples below.
4: Your conditioning sucks
Some people like to finish off their workouts with a little extra ab work or some time on the treadmill. I applaud the effort but, this isn’t getting you anywhere fast. Instead, try some HIIT conditioning. I recommend no more than 15 min total work time at the end of strength training days and no more than 30 min total work time on conditioning only days. You can follow this up with some low intensity work on a bike, treadmill, elliptical, etc for a little extra burn if you’d like. Again, the goal here is to get rid of fat so you can show off the muscle you’ve worked so hard for.
You’re going to want to watch the timer and follow this time pattern:
Conditioning Day work sample:
Try and EMOM (Every Minute on the Minute). You start your first set when the clock is at 0. You will end somewhere around 30-35 seconds (hopefully) then take the rest of that minute to rest. Then start on the next full min (1:00) perform the next set, so on and so forth for prescribed time.
25 min EMOM:
70 Yard trap bar farmers walk
20 KB Swing
20 Push ups (If push ups aren’t your thing, try substituting mountain climbers for sets of 60)
12 KB Goblet Squats
EMOM’s are a great way to get your heart rate up and get a little extra strength work in at the same time. This will have you reaping the benefits of your workout for a lot longer than the 25 min work time.
If you’re unfamiliar with any of the movements, Youtube is your friend.
5: You’re not lifting heavy enough, often enough.
No better way to get the fat burning fire started and keep it going all day than with some heavy compounds. Exercises like the squat, bench press, deadlift, and standing barbell overhead press tax the system like no other. Not only do you burn calories while doing theses exercises but the load is so sufficient on your system that it will take your body days to recover. This means the majority of calories in are put towards recovering the body. Not many unused calories to sit around and sore up as fat.
Lifting heavy will allow you to retain muscle mass while you’re getting cut up. More muscle = a higher metabolic rate. What does this mean? You burn more calories while essentially doing nothing. When you lift heavy you are telling your body, I NEED this muscle and in return your body will retain it. Remember, you need muscle in order to see muscle. Nothing will piss a guy off quicker than having worked his ass off for 6 months to get those golden abs and realize he has no delts, traps, biceps, or quads.
If you can manage 3 strength days/week try this for your heavy stuff:
Monday: Squat 6×4
Wednesday: Bench Press: 5×5
Friday: Deadlift 6×3, OHP 5×5
Follow these exercises up with some assistance work around the same muscle groups.