Good bulking programs

So eg there is nothing in this article for day 2, 4 and 6 assuming that 7 is a rest day, should i do some amount of cardio as well? Alberto September 4, am. Hey man, I have a question.. Do you take a Rest Day after Day 5, or do you go straight back into Day 1? J June 4, am. You would not go back into day one. The resting phase is just as if not more important than the actual workout. Kevin September 28, am. Keith November 11, pm. Hey man just wanted to say thanks and this is a very solid workout!!

Been doing it for a month now seeing good gains gained 15 pounds inthe last month with the workout and solid eating keep it up! Tosh December 23, pm. Hi, would like to thank you for sharing a great workout. I do have a question about the 3rd day back and bicep. Any alternative? Rishabh Srivastava January 11, am.

I have been doing various exercises in different gyms for the past 6 months but with little increase in muscle weight If I am following this workout schedule, how much time would it take? Further should I be increasing the reps or sets with time? Gabit February 26, am. Hi Cris, my name is Gabit.

Oliver February 4, am. This workout looks great. Though its hilarious that when I get in the gym people think Im strength training when doing just reps. Though strong ripped muscles are the way forward and this plan hits that goal perfectly. No one wants to look blubbery. Gabe March 8, am. For Day 1, is it supposed to be incline bench for both dumbbell and barbell, or is one of them flat bench?

More diversity in the Pecs in my opinion. Also leave flys as incline, find it works better. Brian March 17, pm. I am looking to gain some more bulk though and this workout seems like a great one!

What im looking for is someone who is motivated to start with! If anyone is interested in being my workout partner could you send me an email? Thank you! John April 14, pm. I do have some questions though about your special report workout plan with the diet… Does it matter when I workout during the day with the dieting program because I plan on doing a midnight regime?

And could you provide a diet plan for the bulking phase… I really do appreciate the blogs. Andrew May 16, pm. I have a routine which is nearly identical to your one man! Just to add to the community, I read an article on fiber while bulking which is pretty interesting that people may like to check out.

Sebastian June 7, pm. Hey man, got confused on your reps and sets system. Pro June 16, am. The program is awesome. Use these rough ballparks to get a more complete picture of the number of calories you burn in a day:. And remember that if you want to gain weight, you will need to consume at least an extra calories a day on top of this figure.

In Jim's case, that would bring his recommended daily caloric intake up to a whopping That equates to a huge amount of food. Unless you want to end up feeling sick, bloated and lethargic, you will need to be extremely careful about the kinds of food you eat. You can buy weight gainers to fill the gaps. So there you have it: if you want to bulk up, you have to eat a LOT of calories. The meals above are just some of the best high calorie foods for bulking.

You should also add in some fruit, veg, nuts, seeds and other such foods to contribute towards your daily vitamin, mineral and antioxidant requirements. Few of us can eat peanut butter and cottage cheese every night without eventually coming to baulk at the mere thought of it. Moreover, consuming a good selection of nutrients will go a long way towards supporting you in reaching your weight and physique goals. You could also incorporate healthy high-calorie ingredients such as oily fish, liver, avocados, coconut milk, quinoa, chickpeas, nuts, seeds or dried fruit, or add a scoop of whey to each meal.

Keep an eye on your weight and if you find that you're piling on the pounds too quickly, reduce your calorie intake a little. If after a few weeks you are still not gaining weight, up the calories by increasing portion sizes or factoring an extra weight gain shake into your day.

Supplementing your diet. If you find that you are physically unable to eat that much due to your lifestyle, your appetite, your finances or some other factor, be sure to invest in a good quality weight gain supplement. Here are some of our favourites:.

Now that your diet and supplement regime are in check, see our training template for the hard gainer to learn how to make the most of those surplus calories and build some serious mass! Get ready, gear up, and get ripped over the next 12 weeks. If you've always wanted to become better, stronger, and more muscular, the Daily Bulking Trainer was created just for you.

Derek will show you the path. If you're ready, you can walk it with him today. Supplements will never replace training, rest and proper nutrition. But they can help you reach your goals as quickly as possible. Without your hardwork supplements won't work. An all inclusive pre-workout supplement is also vital.