The fat loss phase is over (but some stomach flab still remains), and it’s time to start bulking. I’ve done equal amounts of cardio and weight training (in the low weights-high reps part of the continuum) coupled with a high-protein low-fat low-carb almost-no-alcohol diet.
Now, I want to get big. Not freakishly big, just bigger than I am. I know we have a whole bunch of weightlifters here, so I’m going to throw my questions out there.
About me: I’m 167 centimetres tall (5’6") and weigh in at 59 kg (130 lbs) after my six-month fat loss program. My resting heart rate is 45. I’ve done a lot of long distance running in the past, but the past six months have been my first experience with weight training.
1. Schedule I’d like to do a six-day cycle. That way I can synch my workout schedule with my work schedule, which would be a big help as I work nights. My current plan is to do weight training on days 1, 3 and 5, cardio on days 2 and 4 (alternating between running and stationary bike), and rest on day 6. Comments?
2. Cardio Until now, I’ve been doing 45 minutes of cardio at heart rate 140+ every other day. I’ve gathered that that’s too much for the bulking phase, so my schedule only includes two cardio workouts per cycle. Should I shorten the sessions, or is the “muscle wasting” occurring from cardio a myth?
When I do stationary bike training, should I be going for high resistance, high rpm or a happy medium, provided my heart rate is the same? Does it matter at all?
3. Muscle groups Should I spread the muscle groups out over the cycle so each muscle group rests for five days, or should I have one training regime that I follow on each weight training day? If the former, do you have any good suggestions for a schedule? How many different exercises should I do for each muscle group?
4. Legs Since my cardio workouts are leg intensive, what does that mean for my leg workouts? Should I do them after a rest day, cut down on them since my cardio will help build my leg muscles, or just not worry about it and do leg exercises like any other muscle group?
5. Sets and reps So far, I’ve been doing three sets of fifteen reps with the weights set so I can just finish 3 sets of 15. For bulking, the reps are going down and the weights are going up, I know that much, but how low should the reps go? I’ve heard everything from 2 sets of 4 to 4 sets of 8.
I’ve also heard the suggestion to do something like 12 reps - increase weights - 10 reps - increase weights - 8 reps - increase weights - 6 reps that I can just barely finish.
Finally, I’ve heard about working out to the point of failure. You pick a certain number of sets and reps, and when you can actually finish that number, you immediately increase weights so you’re always lifting until you can’t lift any more.
Which of these should I be doing, and why?
6. Time How long should each workout session last, ideally? About an hour?
7. Diet This is what I know: Eat a lot, eat often, plenty of protein, low fat, low carb. How many calories should I be eating per day to maximize muscle growth and how much of that should be protein?
Should I be using protein supplements, and if so, when should I take them during the day? Some say immediately in the morning and right before going to bed, others say only after workouts, others say only before workouts.
Those are my questions. Anybody kind enough to read through this long post and provide some insight is owed some cake when I reach my goals.
), try making up for it with protein shakes. If that’s still not enough calories, make your protein shakes with milk and peanut butter.
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