Bulking up is the process of increasing muscle hypertrophy. This is a common goal for male bodybuilders, male athletes and regular males alike. It is an objective that is not easily attainable. You need to put together the best possible program. Resistance or strength training performed at a high intensity and volume are integral to achieving maximum growth. Large muscle movements will be the focus of your resistance program.
Intensity/Volume
The intensity level of your strength program is the key factor to gaining muscle mass. You need to push your muscular system to fatigue to maximize muscle development. Muscle fatigue will be the goal in each exercise set. The proper repetition range for increasing muscle mass is 5 to 7 reps. Smaller rep ranges require a minimum of 1 minute of recovery. The volume of your strength program will be 3 sets on most exercises. High volume strength training allows your muscular system multiple opportunities to be overloaded.
Frequency/Duration
Your high intensity strength program will be performed on three, nonconsecutive days in the week. Muscle tissue is broken down during a resistance workout. Muscle grows when given an appropriate recovery, at least 24 hours. You will engage every muscle group, within each of the three workouts. This way each muscle can be strengthened three times every week The duration of each strength session will be one hour. Any workout session longer than one hour borders on overtraining.
Equipment/Exercises
A blend of free weights and machines will create a solid, muscular foundation. You will perform as many large muscle/multiple joint movements as possible. These types of exercises illicit greater strength and lean tissue gains. Sample upper body exercises are barbell bench press, prone one-arm rows, machine shoulder presses, dumbbell chest flys and supine cable pullover. Leg press, hip abduction, barbell squats and hip adduction are at the center of your lower body program.
Muscle Emphasis
Your strength program incorporates every muscle group. There is an emphasis put on all large muscles. Conditioning these muscles maximizes all benefits related to strength training. The pectoralis major, latissimus dorsi and the anterior/medial/posterior deltoids are all primary areas of concentration. The quadriceps, gluteals and hamstrings are key lower body components designed to ignite your muscular system. An appropriate strength prescription will recruit each of these muscles at least twice.
Contraindications
Certain orthopedic limitations are contraindicated for certain joint movements. A lower spine injury prevents you from doing any overhead activities. Knee discomfort makes squatting nearly impossible to execute without pain. Poor postural alignment will limit your range of motion on pressing and pushing movements.
References
- "ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription - 8th Edition"; ACSM; 2009
- "NSCA's Essentials for Personal Training"; NSCA; 2003
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