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The Short Bulk Cycle

Posted by: Dwayne

You don't have to perform a big workout session in order to get big. Sometimes a short session works fine. Such as the case with the Short Bulk Session. It is short, and broken into three parts. You can complete this session easily in a week, with some rest time between each workout.

Session 1
Warm up (dynamic)
Clean & press 3 x 7
Bench Press 4 x 7
Dips 3 x 7
Triceps bench press (close grip) 3 x 7, 1 x 9 with lighter weight

Session 2
Warm up
Squat 3 x 9
Stiff leg deadlift 3 x 6
Explosive bent row 3 x 7
Deadlift 3 x 5, 1 set of lunges

Session 3
Warm up
Military Press 3 x 8
Chin ups 3 x as many as possible
Barbell curls 2 x 10
Incline dumbbell curls 1 x 7

At the end of the 3rd session, perform some waist and calf work.

Take a 5 minute or more break before you move on to the waist and calf training.

1/2 crunches with dumbbell 2 x 20
Seated calf raise 3 x 10

Use heavy weight on all the lifts as that is what gets the bulk going and growing. As soon as possible, when you can perform the reps in good form, making sure you get a full range of motion, add more weight. How much? Bump it up by 5 or 10 pounds on the barbell movements and 2 1/2 to 5 pounds on the dumbbell movements. And the bigger the muscle area, the more weight increase you can allow when you jump to the next level.

Back up your workouts with plenty of protein after each session - milk, and later, meals with lots and lots of protein. Make the meal that you have the evening after one of these bulk session loaded on protein.

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