Back when I was out of shape, each January I started using a phrase to make a joke out of the junk I was eating. I’d say “I’m bulking up for the Winter Games”, a lame reference to gaining weight for the Olympics, as I chowed down my French toast.
Of course, that kind of bulking up is not acceptable!
What Is A “Bulking” Phase?
pic: Should you do a "bulking phase"?
Simply put, bulking means adjusting your exercise and your diet in order to focus exclusively on building muscle, without much care about adding fat too. It’s generally easier to add muscle if you are willing to add some fat too. For example, to add 5 pounds of muscle without adding any fat is really hard but if you are willing to gain 5 pounds of fat too (so 10 pounds total weight), then it’s pretty easy.
But what about the age-old habit of bodybuilders to do cycles of bulking and cutting? Usually, they would bulk up (gaining muscle and fat) in the off-season – when not competing. Then they’d cut (shedding fat while trying to preserve as much muscle as possible) just before a contest.
I do not recommend this, especially in the extremes that some bodybuilders do. I’m not a “bodybuilder”, but I am a “body builder” (note the space). But even if I was, the idea of swinging from 25% bodyfat to 5% bodyfat, and back again, seems crazy. Of course, your phases could be less extreme.
Even the recreational lifter is faced with an important question:
Should I bulk up this winter?
Here are some pros in favor of bulking up…
Yes, Bulk Up In Winter
If many of these apply to you, then maybe you should try a bulking phase now:
- I’m really trying to gain mass and I’ve tried everything else I know
- It sounds fun to me
- If you are a classic ectomorph (naturally skinny) then use this as a time to experiment with bulking
- I’m an experienced lifter, and I’m already pretty lean, but want some extra muscle
- I’m having a hard time getting in cardio this Winter because of weather, and in a bulking phase you generally eliminate or drastically reduce regular cardio
- I’m a lean woman, and I know that for my female chemistry “bulking” isn’t going to make me bulky – but I would like more muscle so I don’t look like a twig
If you are going to bulk, eating is a huge part of it. You need a lot more calories. In terms of adjusting your workout, I have just released Hypertrofreak which you might be interested in.
Hypertrofreak is two programs in one – they both are split routines, where you focus on specific muscles on specific days, rather than full body routines. You can read more here, including some comments from other people who have used it. [http://worldfitnessnetwork.com/more/hypertrofreak.html]
Note: Hypertrofreak is NOT for beginners. If you haven’t been lifting regularly for at least a year, please do not order it.
Now, here are some opposite points – why you should NOT do a “bulking” phase:
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