People workout for all sorts of different reasons. Some want to improve their cardio conditioning and others wish to lean out. And then there are those who wish to get really big. “Bulking up” means putting on a massive amount of muscle. Packing on lean muscle mass won’t come easy, but the ways to achieve desirable results aren’t mysterious. Decades of strength training and bodybuilding approaches reveal open secrets about how to bulk up.
Bulking Requires Time
Building up muscle mass takes time. Anyone thinking that three months will be enough simply doesn’t understand how the body works. A good six months to a year should be invested in any serious bulking program. Training shouldn’t stop at the end of the year, either. Anyone who wishes to become bigger and stronger must embrace a complete lifestyle designed to support such goals.
Focus on Compound Exercises
Lifting free weights is split into two different categories: compound exercises and isolation exercises. Both types of exercises build muscle, but compound exercises bring forth the greatest potential for increasing mass. Compound exercises involve using more than one muscle group. This allows for lifting more weight, which is necessary for bulking. The classic bench press, for example, works the chest, triceps, shoulders, and more.
And what are the top compound workout programs to employ to bulk up? There are several. Here are two popular ones that seem to deliver excellent results.
The Arnold Schwarzenegger Golden Six
Arnold Schwarzenegger crafted a simple mass building strategy designed to help beginners to weightlifting increase size and strength. Dubbed “The Golden Six Workout,” the strategy involves six major exercises: bench press, squat, chin-ups, bicep barbell curl, sit-ups, and the shoulder press. These six exercises hit every muscle in the body. All but the bicep curl and the abdominal crunch are compound exercises. The frequency of the workouts involves three days a week and perform sets of three to four at 10 reps per set.
The Reg Park 5×5 Plan
Legendary bodybuilder Reg Park developed a simple workout routine that entailed performing big compound movements at five sets of five reps each. The first two sets involve warming up with lower amounts of weight and the last three require increasing the weight.
Park’s routine involved performing a “Workout A” and a “Workout B” that involved specific compound exercises. The routine was to be performed three times a week like the “Golden Six.” The workouts would be alternated from one week to the next. That is, ABA would be followed the next week by BAB, and then back to ABA. Intermediate and advanced variations of the basic version exist as well.
Just be sure to get the proper rest and eat the right diet as well. Otherwise, mass gains may prove elusive no matter what workout program you follow.