January is here and many of us are trying out new fitness plans to reach our new year’s resolution. My goal this year is to start training for the NPC Men’s Physique competition. It’s a different type of bodybuilding than the tradition type of Arnold Schwarzenegger. Being an ectomorph, I definitely will never be like Arnold Schwarzenegger, but I think I can push myself to add lean mass to reach the status of a Physique competitor. I’m not rushing this process because I want this to build a sustainable behavior and lifestyle.
So here’s the question: how do I bulk up? This is something most guys are interested in because most of the time when guys “bulk” up, they don’t do it cleanly. Most guys will eat anything and everything to add mass. Then, after that bulking phase, they “cut” or lean out. This cyclical behavior seems just too hard. For my personal lifestyle, I prefer to have build a sustainable routine. I don’t want to “bulk” by gaining a bunch of muscle with bunch of fat, then strictly diet to lose any fat gained. Call me lazy, that just seems like way too much work.
Here’s my plan–train harder and eat bigger (but cleanly!) which I started 2-3 weeks ago.
Total Workout time: 75 min. per session (maximum) to encourage focus and efficiency. Stretch Every Day.
Number of Reps & Sets per Exercise: 4 sets of 8-15 reps, drop set on the last set (unless noted otherwise).
Single-Arm Concentration Curl (4 sets)
Alternating-Arm Bicep Curl (4 sets)
Superset with Rope Hammer Curl
Straight Bar Push-Down
Superset with Cable Bar Curl
Single-Arm Tricep Push-Down (4 sets)
Dips (to failure)
Day 2—Chest/Core 1:
Cable Decline Chest Press (5 sets)
Superset with Cable Chest Fly
Seated Chest Press
Incline Chest Press
Decline Bench Leg Raises (4 sets)
Decline Bench Sit-Ups (4 sets)
Push-Ups (to failure)
Day 3—Rest Day/Stretching
Weighted Squat (5 sets)
Superset with 3D Squat
Standing Calf Raises
Seated Calf Raises
Superset with Back Extension
Close Grip Lat Pull-Down or Pull up
Superset with Squat Hold (to failure)
Stretch: 10 minutes
Day 5—Shoulders/Core 2:
Dumbbell Shoulder Press
Superset with Dumbbell Shrug
Single-Arm Cable Lateral Raise
Alternating Dumbbell Frontal Raise
Dumbbell Lateral Raise
Dumbbell Upright Row
Standing Oblique Crunches (4 sets)
Standing Side Crunches/Torso Twists (4 sets of 50)
Day 6—Rest Day/Yoga
Rinse, dry, repeat.
MY NUTRITION: sample menu
Water throughout the day and with every meal (~2-3L)
Chicken is replaced with any lean meats
Brown rice is replaced with any whole grain
Vegetable and fruits are a variety
|Snack (9:30am)||Yogurt||Greek Yogurt|
|Pre-Workout Snack (4:30pm)||PBJ||WW Bread|
|Post-Workout Meal (8pm)||Main||Chicken|
Wish me luck!
NASM Certified Personal Trainer