Adjust training for a bulk?

K

Kraken

0
I'm currently eating at a 10% surplus for a slow bulk.

What aspects of weight training should be different than a cutting phase?
if any?

Currently doing an upper / lower split.
 
None, it doesn't matter as long as you're eating more than you're burning. You can add more work if you want but you'd then have to eat more, all things being equal.
 
That's not true. If you goal is hypertrophy, you would want to train differently than if it were strength. Which is it?
 
Ride_On said:
That's not true. If you goal is hypertrophy, you would want to train differently than if it were strength. Which is it?
Click to expand...

but Lei said you don't need to train differently from a cut to a bulk.. not from strength to hypertrophy. :p
 
Last edited:
To be honest, I tend to stick to lower rep ranges on a cut to keep reminding my body that it needs that much muscle, I'm not sure if thet's backed up by science but I think the body will sacrifice muscle it doesn't think it needs while in a deficit so I try and hit maxes on each lift every couple of weeks to get as many motor units activated as possible and send the message to the brain that it's all required still
 
Karky said:
but Lei said you don't need to train differently from a cut to a bulk.. not from strength to hypertrophy. :p
Click to expand...

But the OP clearly said he was bulking :)

Typhon - that's a pretty good theory. I actually just listened to a podcast the other day from ITTF, and a quote from Jonathan Fass was "what makes muscle maintains muscle." Granted, that's not a scientific explanation, but it's coming from a damn good source.
 
I'll take advantage of the increased recovery ability and add some volume. All in all though, things don't change drastically much. I'll dedicate more time to fluff work too for arms and whatnot. And maybe a little more work in the 8-15 rep range... but always, and I do mean always, I keep a foundation of pure strength work in the mix.
 
stroutman81 said:
I'll take advantage of the increased recovery ability and add some volume. All in all though, things don't change drastically much. I'll dedicate more time to fluff work too for arms and whatnot. And maybe a little more work in the 8-15 rep range... but always, and I do mean always, I keep a foundation of pure strength work in the mix.
Click to expand...


Are you saying I should look at increasing my metabolic work?
I'm keeping my heavy work to 3-6 sets of 3-6 reps.
 
Not so much metabolic.

I'd use a variety of rep ranges... namely 4-6 and 8-12.

When I'm bulking, I'll always leave a foundation of core strength movements (which are typically the big movements everyone espouses as the necessities) where I'm going 4-6 reps (1-6 even) and than I'll build onto that foundation with accessory stuff using a little higher reps.
 
stroutman81 said:
Not so much metabolic.

I'd use a variety of rep ranges... namely 4-6 and 8-12.

When I'm bulking, I'll always leave a foundation of core strength movements (which are typically the big movements everyone espouses as the necessities) where I'm going 4-6 reps (1-6 even) and than I'll build onto that foundation with accessory stuff using a little higher reps.
Click to expand...

Are you going about 60% of your 1rm with the higher rep stuff? Thats typically what I do.
 
Ride_On said:
But the OP clearly said he was bulking :)
Click to expand...

Oops, for some reason I read 'What aspects of weight training should be different for a cutting phase?' :11doh:

In that case I'd go with what Stroutman said, a core of the big lifts with more accessory work.
 
thanks guys. I don't think hypertrophy is my goal, but I don't fully understand hypertrophy. I know the definition. LOL

I'm looking to grow slowly. If hypertrophy is how I have to do it, then by all means I'll go that route.
 
Kraken said:
thanks guys. I don't think hypertrophy is my goal, but I don't fully understand hypertrophy. I know the definition. LOL

I'm looking to grow slowly. If hypertrophy is how I have to do it, then by all means I'll go that route.
Click to expand...

Read Mathhew Perryman's free book which is the best I've seen on hypertrophy. I have no doubt you'll learn a metric ton from it.

You can find it at
 
I can't download the thing. It says I need a bit torrent client. WTF is that?

Anyone got a PDF format they can send me?
 
You must log in or register to reply here.
Back
Top