I have never tried to bulk over the last 20 years of lifting. Honestly, I didn't know the difference between strength training and bulking until I joined this forum. Also, I have been so focused on getting lean that the thought of eating more was out of the questions.

Now that 8% is in sight (just in time for summer) I have decided to try bulking in the fall.

My plan is to hit 8% by July, maintain through the end of September and begin bulking on October 1st through February.

My issue is I don't believe I posses enough knowledge about bulking. I am considering purchasing Anthony Ellis' book but I am looking for opinions about it. I tried running a search for past threads about this, but didn't find anything. If there has been a past thread about it would someone post a link? If not, has anyone used his system before and has opinions please post them.

Thanks.

My issue is I don't believe I posses enough knowledge about bulking. I am considering purchasing Anthony Ellis' book but I am looking for opinions about it. I tried running a search for past threads about this, but didn't find anything. If there has been a past thread about it would someone post a link? If not, has anyone used his system before and has opinions please post them.

Try Schteevie's guide in the beginner forum's. It's stickied there I believe. Good stuff with many links to supporting sites and material.

BULKING - A beginner's guide
http://forums.johnstonefitness.com/showthread.php?t=51

Mahlon

:read: . . . . .

Try Schteevie's guide in the beginner forum's.I read that and I was left kind of scratching my head. I'm cutting right now, and after reading that it seems like the only thing I would do differently to bulk would be to increase my caloric intake.

I read that and I was left kind of scratching my head. I'm cutting right now, and after reading that it seems like the only thing I would do differently to bulk would be to increase my caloric intake.
Tada. :lol:

You can usually increase the volume of your routine slightly as well. How exactly you want to train in regard to sets / reps is determined more by your specific "athletic" or aesthetic goals.

With a good, healthy diet in place, the main difference between the states is overall calories.

Here's a good article on designing a good bulking meal plan.

http://www.t-nation.com/readTopic.do?id=1021940

I've read it. It's pretty good, and it outlines lifting and diet plans for your based on your body weight. It uses a 3-day lifting split. One thing though, I actually think that the amount of food recommended is on the low end for the "hardgainer" he is trying to sell to (he uses 18x bodyweight as the "mass gain" formula). I guess it still works because a lot of people think they are hardgainers, but they really just ate like crap until they read his book.

If you have any specific questions about it, I can probably answer them, as I still have access to the book.

I don't think you really NEED it though. The main requirements of a successful bulk are ridiculously simple, although he lays it out well:

1. Eat. A lot. Hopefully healthy/high protein food.
2. Lift. Hard.

Also, the meal plans he gives are far from exciting. He relies a lot on MRPs and shakes. People on this site will be able to help you come up with an easier to follow, probably more effective meal plan than the one he lays out.

DLiquid - That really is about it. You just eat more and you'll get bigger.

Thanks Andrew,

That's what I was looking for. I'll stick with what I learn here.

I would just add my personal experience. I think bulking is a lot harder. Let me explain.

When you're cutting you basically eat clean, watch your macros, and make sure your output slightly exceeds your input. Not rocket science and not much else to worry about.

When you are bulking you are trying to make sure your body remains in an anabolic state for lean mass growth. Basically, that means that during your entire bulking time you should never have a hunger pang. That is very hard to do and you expend a lot of thought and planning to make sure you always know where and when your next feed is coming from. You eat before bed, when you wake up, and through the day (protien shake in the middle of the night if you're hardcore).

You must jam food into you even when eating is the last thing you want to do. Think about it. It is easy to stuff yourself with twinkies or donuts. The sweets and the carbs go down easily, but when you're staring at another chicken breast, another can of tuna, or something in your narrow range of foods, it becomes hard to get excited about eating - which, of couse, you must do.

So, with cutting, you just have to worry about the big picture and if you get a little hungry it's not a big deal. On a bulk you are always planning and preparing, and you must eat whether or not you really want to.

Bulks do work though; they're great. I always feel bigger and stronger when I'm bulking. Personally, I don't like to knock down my bf too low as I always feel smaller even if I look more cut. If I really want my abs, I just cut for a short time and bump up my cardio. Seems to work for me.

Good luck.