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Bulking for the 3 Body Types
Ectomorph, Endomorph, and Mesomorph
by The Workout Guru
There is much more to gaining size and muscle than just eating. This article will cover the three basic body types and the necessary steps for each to maximize gains, both in and out of the gym. It seems that most trainers like to throw everyone into the same pot without recognizing the individual needs and differences in these body types. I’ll take each one and analyze them giving you a description and then make suggestions as to how to best go about increasing size. It’s important to remember that as training continues, it is possible to move from one classification to another. In other words it’s possible for an endomorph to train his/her self into an endo-mesomorph. It is also possible for a young mesomorph to later in life become a meso-endomorph due to lack of maintenance or physical activity. I will not discuss the use of AS during this article as there is enough written on that subject already. It goes without saying that the use of a well planned AS cycle would greatly enhance the potential benefits gained from this regimen.
<<<<<THE ECTMORPH>>>>>>
Without question no one in the world has a harder time building quality mass than the ectomorph. Ectomorphs are generally smaller in structure, have very little body fat, have a difficult time building muscle, and would seem better suited for marathon running or track. It certainly would be interesting to see a study that compared slow twitch/ fast twitch muscle fibers in ectomorphs to that of mesomorphs or endomorphs. I’ve often speculated that the reason ectomorphs have such a difficulty building mass is because of different fiber make up, high insulin resistance, and/or naturally high metabolism. At any rate, these are all genetic limitations that must be overcome. Through the years I’ve seen, spoken to, and worked with many ectomorphs and have outlined below what I believe will work to attain quality mass. Read, pay close attention, and then go apply what you’ve read and you will see improvement.
Food
Caloric intake must be kept at a maximum at all times. In order for the body to grow, calories must exceed that which are burned in the course of daily activities, and ectomorphs have unusually fast metabolisms. In my experience it will take a minimum of 45 calories per pound of body weight to place the body in an anabolic state. For example, a 160 lb ectomorph must consume a minimum of 7200 calories a day during a bulking phase to see any real growth. Once a bulking phase is completed it will take a minimum of 35 calories per pound of body weight to maintain this new muscle. This may seem almost unrealistic, but a true ectomorph would be classified as your typical “hard-gainer”, and the type of individual who claims to be able to eat anything and not gain weight. I’m sure those ectomorphs reading this can relate. In terms of caloric make up during the bulking phase the majority should come from carbohydrates, with about 25% coming from protein, and 25-30% coming from fat. You cannot eat “clean” and expect to reasonably reach this level of caloric intake. I suggest searching back and reading Jason’s article “Extreme Eating for Mass” for more information on high calorie dieting.
Training
Training should consist of basic mass exercises, short in length, and high intensity. The goal in training here is to create the maximum amount of muscular hypertrophy in the shortest length of time so as to burn the least amount of calories.
Ectomorph Workout
Monday Legs Squats 1 x 15 x 50% 1rm
1 x 10 x 60% 1rm
1 x 8 x 70% 1rm
3 x 6 x 75% 1rm
1 x 15 x 60% 1rm
Calves 6 sets your choice but variation is the key!
Tuesday Chest Flat/incline Bp 1 x 15 x 50% 1rm
1 x 10 x 60% 1rm
1 x 8 x 70% 1rm
3 x 6 x 75% 1rm
1 x 15 x 50% 1rm
Shldrs: Overhead Prs 2 x 15 x 60% 1rm
Wednesday OFF
Thursday Back D-Lifts 1 x 15 x 50% 1rm
1 x 10 x 60% 1rm
1 x 8 x 70% 1rm
3 x 6 x 75% 1rm
1 x 15 x 50% 1rm
T-Bar Row 2 x 15 x 60% 1rm
Friday Arms Super set your choice tricep/bicep 9 sets each.
Abs Abdominals are trained to simply keep them strong and assist the lower back.
*Note: Attempt each week to raise weight by approx 1.5 to 2% completing the same amount of prescribed repetitions.
** At no time during bulking phase should cardio training be performed.
Rest
Quality sleep and rest patterns are a must. You cannot build quality mass without adequate amounts of rest and relaxation. Recreational activities should be severely limited. Remember every calorie you burn is a calorie taken away from your muscle growth. If you engage in extracurricular activities such as volleyball, racquet ball, tennis, or even golf, you will be expending energy that’s crucial for muscular recovery and growth. Ectomorphs do not have the luxury of being able to carelessly expend calories outside of the gym, and must make a conscious effort to preserve energy and focus on gaining muscle.
Supplementation
Without question you will need to engage in a quality supplementation program. I consider the following useful for all three body types. These amounts should be taken daily.
10 gr. Creatine
5 gr. L- Glutamine
1 gr. L-Taurine
1 gr. L-Arganine
300mg Alpha lipoic Acid
2000mg Vitamin C
Multi Vitamin
Quality Antioxidant
Quality Protein Mix
<<<<<<THE ENDOMORPH>>>>>>>
In many ways, endomorphs are the exact opposite of the ectomorph. Endomorphs rarely have a problem bulking up or gaining size. Again, although I’ve yet to find a study that confirms my theory, it is my belief the endomorphs would primarily have fast twitch muscle fibers and have a low tolerance to insulin. This would contribute to their ability to readily gain mass. Endomorphs must stay active, due to their low tolerance to insulin they will readily store body fat and can quickly become obese. The good thing is that with scheduled eating and training the endomorph seems to grow proportionately everywhere and often the most aesthetic of those on the bodybuilding stage.
Food
Unlike that of the ectomorph, caloric intake for the endomorph can differ dramatically depending upon the path chosen to facilitate muscle gain. The endomorph basically has two options. One is to diet down to a reasonable body fat percentage, say 12%, and then begin the bulking diet. The other is to simply increase caloric intake cleanly and attempt to maintain current body fat levels by performing more cardiovascular work. As an endomorph , I prefer the former as cardio seems to hinder my gains. In contrast to the ectomorph, I would suggest the endomorph eat a minimum of 45 calories per lb of lean body mass only. In other words if you are 200lbs at 10% body fat then you would eat 180 X 45 = 8100 calories a day during your bulking phase. I would make sure that a minimum of 40% came from high quality sources of protein, with the rest of the calories coming from 40% carbs, and 20% fat (I would use unsaturated fats whenever possible). Endomorphs will generally add a fair amount of adipose tissue during each bulking phase, and many will diet in between each mass gain cycle. For maintenance purposes, an endomorph should consume about 25 calories per lb of body weight.
Endomorph Workout
Training will be radically different than that outlined for the ectomorph. Because the Endomorph can pick up size quickly, we can also use our weight training sessions to assist in shedding excess fat, avoiding the catabolic affects of cardiovascular training. Try to limit rest breaks between sets to 1 minute to 1.5 minutes.
Sample Routine:
Monday
Legs Squats 2 x WarmUp
4 x 15 x 60% 1rm
Straight leg D-lift 3 x 12 x 60% 1rm
Leg Extensions 3 x 10 x 75% 1rm
Hamstring Curls 3 x 10 x 75% 1rm
Hack Squats 3 x 8 x 75% 1rm
Calves 6 sets your choice
Tuesday Chest BP 2 x WarmUp
4 x 12/15 x 60% 1rm
Incline BP 3 x 12 x 60% 1rm
Flyes 3 x 15 x 60% 1rm
Shldrs Overhead Press 3 x 12/15 x 60% 1rm
Side laterals 3 x 12 x 60% 1rm
Upright Rows 3 x 12 x 60% 1rm
Wednesday OFF
Thursday
Back Deadlifts 2 x WarmUp
4 x 12 x 65% 1rm
Chin ups 3 x 12 x bodyweight + additional lbs. If needed.
Seated Rows 3 x 12 x 65% 1rm
High Pulls 1 x 15 x 55% 1rm
Calves 6 sets your choice
Friday Arms superset biceps/triceps for 9 total sets
Abdominals
Rest
As with ectomorphs, quality sleep and rest patterns are a must. Endomorphs find it easier to participate in other sports besides weight lifting and still maintain mass. However, too much activity outside the gym will still prove to be counterproductive.
Supplementation
Most endomorphs will find it necessary to use some form of thermogenic while in a bulking cycle so as to help keep adipose gain to a minimum. The standard ECA stack works well for cutting fat without an increase in activity. If you cannot take ephedrine- based products then try Lipokinetix or Cytomel. Please re-read the supplementation program for the ectomorph, this is the standard stack I would suggest to everyone.
<<<<<<THE MESOMORPH>>>>>>
The genetic freak of nature. The man/women that no matter what they do seems to maintain the perfect hard body and can add size at will. The mesomorph seems to be genetically gifted with just the right amount of insulin sensitivity, being able to easily add and maintain muscle while having a low percentage of body fat. Mesomorphs are often standouts in the sports world. My favorite example would have to be that of Bo Jackson. A professional player of two sports, both baseball and football, he excelled in both. He’s had two hip replacement surgeries yet still maintains a fantastic physic. He is a genetic freak. Mesomorphs are easy to train, but because gains come easy they are often lazy trainers. This is where they begin to falter. It’s important for the mesomorph to concentrate on a well-rounded training program. Mesomorphs have the most difficult problem maintaining proportion. Because they do grow easily they must pay close attention to the development of their bodies.
Food
Mesomorphs tend to gain muscle easily and can keep their fat under control quite easily. Mesomorphs typically will always be below 12/10% in body fat. However, even the gifted mesomorph has to consume calories in quantity in order to see significant gains. I suggest the Mesomorphs eat a minimum of 45 calories per pound of body weight during a bulking phase. Yes, this is the same recommendation as that of the ectomorph. While that level of caloric intake is necessary for an ectomorph to see any gains, it will ensure that a mesomorph makes great gains. Once the bulking phase is completed, a mesomorph can generally drop back to about 30 calories per lb of body weight for maintenance.
Training
As with the ectomorphs, the mesomorph will do better to keep training times short in length, sticking to mass exercises utilizing several muscle groups.
Sample Program as follows:
DAY 1
Monday Legs Squats 1 x 15 x 60% 1rm
1 x 12 x 65% 1rm
1 x 10 x 70% 1rm
1 x 8 x 75% 1rm
1 x 6 x 80% 1rm
3 x 3 x 90% 1rm
1 x 15 x 50% 15m
Nothing else is to be performed!
DAY 2
Tuesday Chest Flat Bench *Follow same rep & % scheme as for squats
DAY 3
Wednesday OFF
DAY 4
Thursday Back D-lifts *Follow same rep & % scheme as for squats
DAY 5
Friday Legs Leg extensions 2 x WarmUp
4 x 10/15 x 70/80% 1rm
Ham Curls 4 x 10/15 x 70/80% 1rm
Hack squats 3 x 12 x 65% 1rm
Straight leg D-lift 3 x 12 x 65% 1rm
Calves 9 sets your choice variation is the key!
DAY 6
Saturday Chest Incline press 2 x WarmUp
3 x 15 x 65% 1rm
Flyes 3 x 15 x 60% 1rm
Dips 3 x 15 x 60% 1rm
Shldrs Front laterals 3 x 12 x 55% 1rm
Side laterals 3 x 12 x 55% 1rm
Triceps Nose press 3 x 12 x 60% 1rm
Push downs 3 x 15 x 60% 1rm
DAY 7
Sunday OFF
DAY 8
Monday Back Chin Ups 2 x WarmUp
3 x 15
Bent rows 3 x 12 x 65% 1rm
High Pulls 3 x 10/15 x 60% 1rm
Hyperextensions 3 x 15
Biceps Barbell curls 3 x 10/15 x 65% 1rm
Preacher curls 3 x 10 x 70% 1rm
Concentration curls 3 x 15
DAY 9
Tuesday OFF
DAY 10
Wednesday OFF
DAY 11
Thursday Restart training cycle from day 1
* Note: Again cardio training should be avoided if possible. Training sessions should not last over 45 minutes.
As rest and supplementation has been well covered, I will not go through them again.
The Bulking Phase: Most bulking phases should generally last approximately 8 weeks. During this time you should avoid the use of any stimulants or metabolic boosters i.e.: ECA, T-3, T-4, DNP, and Lipokinetix if at all possible. These will only hinder your progress. These products are particularly effective for endomorphs, who will use them in between bulking cycles to help shed excess fat. These products should be used to reach your desired BF% before beginning your next bulking phase, but never use these products for over eight weeks at a time. The object here is to preserve calories for muscle building, expelling as little energy as possible, while creating maximum muscular hypertrophy on a timely basis.
I realize there may be some varying opinions about the exercise programs. These are simply written for illustration purposes. I do believe they would be good to follow but I also believe that sticking to any one program long term is detrimental to your success. If you elect to follow one of these programs I suggest to be sure and increase the poundage’s by 1.5 to 2% each week and not stay on it for over 6 weeks at a time. After 6 weeks the body will begin to adapt to the program, making gains more difficult to achieve. Once again, variation is the key.
Good Luck and Happy Bulking,
B.K.T.
AKA: The Workout Guru
Ectomorph, Endomorph, and Mesomorph
by The Workout Guru
There is much more to gaining size and muscle than just eating. This article will cover the three basic body types and the necessary steps for each to maximize gains, both in and out of the gym. It seems that most trainers like to throw everyone into the same pot without recognizing the individual needs and differences in these body types. I’ll take each one and analyze them giving you a description and then make suggestions as to how to best go about increasing size. It’s important to remember that as training continues, it is possible to move from one classification to another. In other words it’s possible for an endomorph to train his/her self into an endo-mesomorph. It is also possible for a young mesomorph to later in life become a meso-endomorph due to lack of maintenance or physical activity. I will not discuss the use of AS during this article as there is enough written on that subject already. It goes without saying that the use of a well planned AS cycle would greatly enhance the potential benefits gained from this regimen.
<<<<<THE ECTMORPH>>>>>>
Without question no one in the world has a harder time building quality mass than the ectomorph. Ectomorphs are generally smaller in structure, have very little body fat, have a difficult time building muscle, and would seem better suited for marathon running or track. It certainly would be interesting to see a study that compared slow twitch/ fast twitch muscle fibers in ectomorphs to that of mesomorphs or endomorphs. I’ve often speculated that the reason ectomorphs have such a difficulty building mass is because of different fiber make up, high insulin resistance, and/or naturally high metabolism. At any rate, these are all genetic limitations that must be overcome. Through the years I’ve seen, spoken to, and worked with many ectomorphs and have outlined below what I believe will work to attain quality mass. Read, pay close attention, and then go apply what you’ve read and you will see improvement.
Food
Caloric intake must be kept at a maximum at all times. In order for the body to grow, calories must exceed that which are burned in the course of daily activities, and ectomorphs have unusually fast metabolisms. In my experience it will take a minimum of 45 calories per pound of body weight to place the body in an anabolic state. For example, a 160 lb ectomorph must consume a minimum of 7200 calories a day during a bulking phase to see any real growth. Once a bulking phase is completed it will take a minimum of 35 calories per pound of body weight to maintain this new muscle. This may seem almost unrealistic, but a true ectomorph would be classified as your typical “hard-gainer”, and the type of individual who claims to be able to eat anything and not gain weight. I’m sure those ectomorphs reading this can relate. In terms of caloric make up during the bulking phase the majority should come from carbohydrates, with about 25% coming from protein, and 25-30% coming from fat. You cannot eat “clean” and expect to reasonably reach this level of caloric intake. I suggest searching back and reading Jason’s article “Extreme Eating for Mass” for more information on high calorie dieting.
Training
Training should consist of basic mass exercises, short in length, and high intensity. The goal in training here is to create the maximum amount of muscular hypertrophy in the shortest length of time so as to burn the least amount of calories.
Ectomorph Workout
Monday Legs Squats 1 x 15 x 50% 1rm
1 x 10 x 60% 1rm
1 x 8 x 70% 1rm
3 x 6 x 75% 1rm
1 x 15 x 60% 1rm
Calves 6 sets your choice but variation is the key!
Tuesday Chest Flat/incline Bp 1 x 15 x 50% 1rm
1 x 10 x 60% 1rm
1 x 8 x 70% 1rm
3 x 6 x 75% 1rm
1 x 15 x 50% 1rm
Shldrs: Overhead Prs 2 x 15 x 60% 1rm
Wednesday OFF
Thursday Back D-Lifts 1 x 15 x 50% 1rm
1 x 10 x 60% 1rm
1 x 8 x 70% 1rm
3 x 6 x 75% 1rm
1 x 15 x 50% 1rm
T-Bar Row 2 x 15 x 60% 1rm
Friday Arms Super set your choice tricep/bicep 9 sets each.
Abs Abdominals are trained to simply keep them strong and assist the lower back.
*Note: Attempt each week to raise weight by approx 1.5 to 2% completing the same amount of prescribed repetitions.
** At no time during bulking phase should cardio training be performed.
Rest
Quality sleep and rest patterns are a must. You cannot build quality mass without adequate amounts of rest and relaxation. Recreational activities should be severely limited. Remember every calorie you burn is a calorie taken away from your muscle growth. If you engage in extracurricular activities such as volleyball, racquet ball, tennis, or even golf, you will be expending energy that’s crucial for muscular recovery and growth. Ectomorphs do not have the luxury of being able to carelessly expend calories outside of the gym, and must make a conscious effort to preserve energy and focus on gaining muscle.
Supplementation
Without question you will need to engage in a quality supplementation program. I consider the following useful for all three body types. These amounts should be taken daily.
10 gr. Creatine
5 gr. L- Glutamine
1 gr. L-Taurine
1 gr. L-Arganine
300mg Alpha lipoic Acid
2000mg Vitamin C
Multi Vitamin
Quality Antioxidant
Quality Protein Mix
<<<<<<THE ENDOMORPH>>>>>>>
In many ways, endomorphs are the exact opposite of the ectomorph. Endomorphs rarely have a problem bulking up or gaining size. Again, although I’ve yet to find a study that confirms my theory, it is my belief the endomorphs would primarily have fast twitch muscle fibers and have a low tolerance to insulin. This would contribute to their ability to readily gain mass. Endomorphs must stay active, due to their low tolerance to insulin they will readily store body fat and can quickly become obese. The good thing is that with scheduled eating and training the endomorph seems to grow proportionately everywhere and often the most aesthetic of those on the bodybuilding stage.
Food
Unlike that of the ectomorph, caloric intake for the endomorph can differ dramatically depending upon the path chosen to facilitate muscle gain. The endomorph basically has two options. One is to diet down to a reasonable body fat percentage, say 12%, and then begin the bulking diet. The other is to simply increase caloric intake cleanly and attempt to maintain current body fat levels by performing more cardiovascular work. As an endomorph , I prefer the former as cardio seems to hinder my gains. In contrast to the ectomorph, I would suggest the endomorph eat a minimum of 45 calories per lb of lean body mass only. In other words if you are 200lbs at 10% body fat then you would eat 180 X 45 = 8100 calories a day during your bulking phase. I would make sure that a minimum of 40% came from high quality sources of protein, with the rest of the calories coming from 40% carbs, and 20% fat (I would use unsaturated fats whenever possible). Endomorphs will generally add a fair amount of adipose tissue during each bulking phase, and many will diet in between each mass gain cycle. For maintenance purposes, an endomorph should consume about 25 calories per lb of body weight.
Endomorph Workout
Training will be radically different than that outlined for the ectomorph. Because the Endomorph can pick up size quickly, we can also use our weight training sessions to assist in shedding excess fat, avoiding the catabolic affects of cardiovascular training. Try to limit rest breaks between sets to 1 minute to 1.5 minutes.
Sample Routine:
Monday
Legs Squats 2 x WarmUp
4 x 15 x 60% 1rm
Straight leg D-lift 3 x 12 x 60% 1rm
Leg Extensions 3 x 10 x 75% 1rm
Hamstring Curls 3 x 10 x 75% 1rm
Hack Squats 3 x 8 x 75% 1rm
Calves 6 sets your choice
Tuesday Chest BP 2 x WarmUp
4 x 12/15 x 60% 1rm
Incline BP 3 x 12 x 60% 1rm
Flyes 3 x 15 x 60% 1rm
Shldrs Overhead Press 3 x 12/15 x 60% 1rm
Side laterals 3 x 12 x 60% 1rm
Upright Rows 3 x 12 x 60% 1rm
Wednesday OFF
Thursday
Back Deadlifts 2 x WarmUp
4 x 12 x 65% 1rm
Chin ups 3 x 12 x bodyweight + additional lbs. If needed.
Seated Rows 3 x 12 x 65% 1rm
High Pulls 1 x 15 x 55% 1rm
Calves 6 sets your choice
Friday Arms superset biceps/triceps for 9 total sets
Abdominals
Rest
As with ectomorphs, quality sleep and rest patterns are a must. Endomorphs find it easier to participate in other sports besides weight lifting and still maintain mass. However, too much activity outside the gym will still prove to be counterproductive.
Supplementation
Most endomorphs will find it necessary to use some form of thermogenic while in a bulking cycle so as to help keep adipose gain to a minimum. The standard ECA stack works well for cutting fat without an increase in activity. If you cannot take ephedrine- based products then try Lipokinetix or Cytomel. Please re-read the supplementation program for the ectomorph, this is the standard stack I would suggest to everyone.
<<<<<<THE MESOMORPH>>>>>>
The genetic freak of nature. The man/women that no matter what they do seems to maintain the perfect hard body and can add size at will. The mesomorph seems to be genetically gifted with just the right amount of insulin sensitivity, being able to easily add and maintain muscle while having a low percentage of body fat. Mesomorphs are often standouts in the sports world. My favorite example would have to be that of Bo Jackson. A professional player of two sports, both baseball and football, he excelled in both. He’s had two hip replacement surgeries yet still maintains a fantastic physic. He is a genetic freak. Mesomorphs are easy to train, but because gains come easy they are often lazy trainers. This is where they begin to falter. It’s important for the mesomorph to concentrate on a well-rounded training program. Mesomorphs have the most difficult problem maintaining proportion. Because they do grow easily they must pay close attention to the development of their bodies.
Food
Mesomorphs tend to gain muscle easily and can keep their fat under control quite easily. Mesomorphs typically will always be below 12/10% in body fat. However, even the gifted mesomorph has to consume calories in quantity in order to see significant gains. I suggest the Mesomorphs eat a minimum of 45 calories per pound of body weight during a bulking phase. Yes, this is the same recommendation as that of the ectomorph. While that level of caloric intake is necessary for an ectomorph to see any gains, it will ensure that a mesomorph makes great gains. Once the bulking phase is completed, a mesomorph can generally drop back to about 30 calories per lb of body weight for maintenance.
Training
As with the ectomorphs, the mesomorph will do better to keep training times short in length, sticking to mass exercises utilizing several muscle groups.
Sample Program as follows:
DAY 1
Monday Legs Squats 1 x 15 x 60% 1rm
1 x 12 x 65% 1rm
1 x 10 x 70% 1rm
1 x 8 x 75% 1rm
1 x 6 x 80% 1rm
3 x 3 x 90% 1rm
1 x 15 x 50% 15m
Nothing else is to be performed!
DAY 2
Tuesday Chest Flat Bench *Follow same rep & % scheme as for squats
DAY 3
Wednesday OFF
DAY 4
Thursday Back D-lifts *Follow same rep & % scheme as for squats
DAY 5
Friday Legs Leg extensions 2 x WarmUp
4 x 10/15 x 70/80% 1rm
Ham Curls 4 x 10/15 x 70/80% 1rm
Hack squats 3 x 12 x 65% 1rm
Straight leg D-lift 3 x 12 x 65% 1rm
Calves 9 sets your choice variation is the key!
DAY 6
Saturday Chest Incline press 2 x WarmUp
3 x 15 x 65% 1rm
Flyes 3 x 15 x 60% 1rm
Dips 3 x 15 x 60% 1rm
Shldrs Front laterals 3 x 12 x 55% 1rm
Side laterals 3 x 12 x 55% 1rm
Triceps Nose press 3 x 12 x 60% 1rm
Push downs 3 x 15 x 60% 1rm
DAY 7
Sunday OFF
DAY 8
Monday Back Chin Ups 2 x WarmUp
3 x 15
Bent rows 3 x 12 x 65% 1rm
High Pulls 3 x 10/15 x 60% 1rm
Hyperextensions 3 x 15
Biceps Barbell curls 3 x 10/15 x 65% 1rm
Preacher curls 3 x 10 x 70% 1rm
Concentration curls 3 x 15
DAY 9
Tuesday OFF
DAY 10
Wednesday OFF
DAY 11
Thursday Restart training cycle from day 1
* Note: Again cardio training should be avoided if possible. Training sessions should not last over 45 minutes.
As rest and supplementation has been well covered, I will not go through them again.
The Bulking Phase: Most bulking phases should generally last approximately 8 weeks. During this time you should avoid the use of any stimulants or metabolic boosters i.e.: ECA, T-3, T-4, DNP, and Lipokinetix if at all possible. These will only hinder your progress. These products are particularly effective for endomorphs, who will use them in between bulking cycles to help shed excess fat. These products should be used to reach your desired BF% before beginning your next bulking phase, but never use these products for over eight weeks at a time. The object here is to preserve calories for muscle building, expelling as little energy as possible, while creating maximum muscular hypertrophy on a timely basis.
I realize there may be some varying opinions about the exercise programs. These are simply written for illustration purposes. I do believe they would be good to follow but I also believe that sticking to any one program long term is detrimental to your success. If you elect to follow one of these programs I suggest to be sure and increase the poundage’s by 1.5 to 2% each week and not stay on it for over 6 weeks at a time. After 6 weeks the body will begin to adapt to the program, making gains more difficult to achieve. Once again, variation is the key.
Good Luck and Happy Bulking,
B.K.T.
AKA: The Workout Guru
