It is time to bulk up! Don’t let the mainstream media fool you into thinking that women love these boyish, anorexic looking supermodel guys! They love a man with a brawny physique as much as they ever have in history.
So how can you achieve that brawny physique? What is the absolute best workout plan that can help you bulk up? The answer is…..any workout plan that will challenge your muscles.
I know you’re expecting one singular program to turn you from skinny to superhero, but it is not that simple. It is not about the workout plan; instead, it is about the parts that make up the plan that really matters in terms of building muscle. With that said, let’s look at 3 techniques that if implemented into your workout plan, will bring out the brawn in you!
Get a Grip!
To build the muscle, you got to generate the muscle. While lifting weights, it is vital that you grip or squeeze the weight extremely hard to generate as many muscle fibers as possible.
This is an old-school Russian technique called “irradiation”, where you tense all the surrounding muscles around you. This technique not only helps you bulk up but builds strength and muscular definition as well!
Lift with Control!
Too many guys are in the gym lifting with their ego instead of their muscle! A popular example of ego-lifting is guys that bounce the weight off of their chest while doing bench press.
Unless having cracked ribs is your fitness goal, that is a dangerous way to lift. Instead, lift with control! That means you use a weight that is challenging, yet you’re able to lift for the number of reps needed. For instance, if you only bench press 185lb for 10 reps, then lift it with control for 3 sets of 6 reps.
This will extend your time in which you’re lifting a challenging weight ( a concept called “time under tension”).
Research has shown that if lifting moderate-heavy around 30-40 seconds per set will elicit bulking gains. Using that bench press example, take 2 secs to lower the weight, pause it for 1 sec, and 2 secs to lift it up per rep.
That is 5 secs per rep in which will amount to 30 seconds per set (or 180 secs of time under tension). Sounds like a recipe for building muscle to me!
More Weight Please!
It boggles my mind to see guys who go to the gym and do the same amount of weight every workout session, yet expect to gain muscle.
If that’s you please read the following carefully: Muscles won’t grow if their familiar with the tension placed upon them. Got that! So to get more muscle, you got to use more weight.
Muscle responds favorably to new, heavier tension that stimulates high-twitch muscle fibers (your strongest muscle fibers). Adding more weight each week (called progressive overload) is the name of the game if you’re attempting to add muscle!
Overall, these are 3 techniques you can use to bulk up. So implement them into your current workout regimen and watch the muscle pile up!