Should I Bulk Up This Winter?

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:

No, Stay Lean This Winter

Do these apply to you?  Then don’t worry about “bulking”:

• I’m fat already (over 20% bodyfat for men, over 25% for women – that’s my rule of thumb).  If that’s you, then keep focusing on getting leaner.
• The fatter I get this winter, the harder it will be to burn before summer
• I’m a beginner, so I can probably build muscle and get leaner at the same time, so why bother bulking?
• I used to be fat, and just recently shed a lot of fat; sliding backwards could spell disaster; I should spend at least a year being not fat before trying a bulk
• I don’t want to get big and muscular.  (Lots of guys don’t want that type of look.  But, let’s face it, it’s hard to do, even if you did want to. So don’t put too much emphasis on this one.)
• It might not work. If my routine isn’t top-notch, and I don’t stick to it, and I don’t eat healthy food, I may just gain fat and no muscle.
• I have no idea how to eat healthy.  Bulking doesn’t mean eat tons of junk.  (You still eat healthy food, just more of it.)

What Do You Really Recommend Darrin?

I’m hoping most of you can make your own decisions based on these pros and cons (and you might have your own – if so, add them below in the comment section).

But if you are still undecided, then my recommendation is a bit of a hedge.  If you can’t make up your mind then I’d go for what I might call a “minibulk”.  Allow yourself some extra calories, say 10% more per day, and monitor closely.

Look for at least a 3 to 1 ratio of muscle/fat (for every 4 pounds of weight you gain, make sure it stays in the ratio of 3 pounds of muscle and one pound of fat).  You’ll need to have a consistent bodyfat measurement going on.

This mini-bulk of 4 total pounds could take anywhere from 2 weeks to 4 months, depending on how you do it and your previous condition.  If you want to talk about more specifics, dive into the Forum discussion under “Hypertrofreak”.  I offer more custom advice for people who have purchased Hypertrofreak at http://worldfitnessnetwork.com/more/hypertrofreak.html .

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Tags: bulking, hypertrofreak