Bulk up plan - Seniors
Bulk up Plan
First things first Im not a Personal Trainer nor Nutritionist, i’m just passing on all the information Ive found and been told.
In order to Bulk up generically you want to be looking at what are called ‘Compound Exercises’. These work muscles in groups instead of isolation. Basically muscles repair and grow back stronger and bigger; by using more muscles, more muscles need to repair and as such you get bigger gains as a whole.
If you are looking to build a certain area in particular say calves, then isolation is what you are looking at but this plan is intended for those who are looking to pack on total body bulk.
The 5 Main exercises the program is based around are:
1. Bench press
2. Dead lift
3. Squat
4. Pull ups (variations in grips)
5. Core exercises (plank etc...)
Gains depend on level of commitment. If you only have time for 2 weight sessions a week then focus on the Total Body workout twice over. Ideally you want to be doing the Total Body workout twice with Upper and Lower Body workouts once a week.
Ideally as well try and find a Buddy to work with who has similar goals and is at a similar level as you. Having someone go through this with you, makes it so much easier.
Rest Days
These are Vital to the recovery cycle. Ive scheduled in 3 rest days however it means that Tuesdays and Thursdays are Heavy Days. On rest days look to perhaps do some very light exercise to just loosen up, swimming and light cardio are good for these.
On the topic of recovery, ensure thorough Warm up with Stretches before you start your program. More importantly take the time post workout to thoroughly warm down and stretch even if it means cutting the number of sets from 4-3. This will help the body the following day and you wont feel quite as sore.
Variations
The body gets used to workouts within a couple of weeks so it is important to mix things up and keep the body adjusting. In this sense with the program, use the core 5 exercises mentioned above and the outline but mix them up a bit.
For example: Look to use kettle-bells maybe one week, or use dumbbells in each hand as your variety on bench press etc...
Calorie Intake
This is the hardest part of the program when it comes to bulking up. You basically need to consume around 300g of protein daily and 4000+ calories. Try to eat every 3 hours even if its just a ham sandwich or something to keep metabolism ticking over. Ive attached suggested meal plans from the Maximuscle website too which can form a basis for what you’re looking at.
On the note of Maximuscle products should you choose to look at them, never buy off their website as there are decent reductions on sites like amazon.
Below Ive listed some useful web-links to youtube and other related articles:
5 rugby specific exercises
http://www.youtube.com/watch?v=XQkBobFqUfQ
Leigh halfpenny/ wales rugby team
http://www.youtube.com/watch?v=ZskvuehidX4&feature=relmfu
Leigh halfpenny- 10kg in 4 months : basis of total body session
http://www.menshealth.co.uk/building-muscle/get-big/leigh-halfpenny-muscle-workout
Gloucester pre-season
http://www.youtube.com/watch?v=qJJwo87Q_zE
Good advice and tips on here regardless of goal
http://www.maximuscle.com/
Best of Luck with smashing your goals! Remember to be Patient and within two to Three weeks you should be seeing noticeable results and improvements.
Heres to you being in the Best shape of your life come the start of the season and making it our most successful yet,
Tom Dickerson
First things first Im not a Personal Trainer nor Nutritionist, i’m just passing on all the information Ive found and been told.
In order to Bulk up generically you want to be looking at what are called ‘Compound Exercises’. These work muscles in groups instead of isolation. Basically muscles repair and grow back stronger and bigger; by using more muscles, more muscles need to repair and as such you get bigger gains as a whole.
If you are looking to build a certain area in particular say calves, then isolation is what you are looking at but this plan is intended for those who are looking to pack on total body bulk.
The 5 Main exercises the program is based around are:
1. Bench press
2. Dead lift
3. Squat
4. Pull ups (variations in grips)
5. Core exercises (plank etc...)
Gains depend on level of commitment. If you only have time for 2 weight sessions a week then focus on the Total Body workout twice over. Ideally you want to be doing the Total Body workout twice with Upper and Lower Body workouts once a week.
Ideally as well try and find a Buddy to work with who has similar goals and is at a similar level as you. Having someone go through this with you, makes it so much easier.
Rest Days
These are Vital to the recovery cycle. Ive scheduled in 3 rest days however it means that Tuesdays and Thursdays are Heavy Days. On rest days look to perhaps do some very light exercise to just loosen up, swimming and light cardio are good for these.
On the topic of recovery, ensure thorough Warm up with Stretches before you start your program. More importantly take the time post workout to thoroughly warm down and stretch even if it means cutting the number of sets from 4-3. This will help the body the following day and you wont feel quite as sore.
Variations
The body gets used to workouts within a couple of weeks so it is important to mix things up and keep the body adjusting. In this sense with the program, use the core 5 exercises mentioned above and the outline but mix them up a bit.
For example: Look to use kettle-bells maybe one week, or use dumbbells in each hand as your variety on bench press etc...
Calorie Intake
This is the hardest part of the program when it comes to bulking up. You basically need to consume around 300g of protein daily and 4000+ calories. Try to eat every 3 hours even if its just a ham sandwich or something to keep metabolism ticking over. Ive attached suggested meal plans from the Maximuscle website too which can form a basis for what you’re looking at.
On the note of Maximuscle products should you choose to look at them, never buy off their website as there are decent reductions on sites like amazon.
Below Ive listed some useful web-links to youtube and other related articles:
5 rugby specific exercises
http://www.youtube.com/watch?v=XQkBobFqUfQ
Leigh halfpenny/ wales rugby team
http://www.youtube.com/watch?v=ZskvuehidX4&feature=relmfu
Leigh halfpenny- 10kg in 4 months : basis of total body session
http://www.menshealth.co.uk/building-muscle/get-big/leigh-halfpenny-muscle-workout
Gloucester pre-season
http://www.youtube.com/watch?v=qJJwo87Q_zE
Good advice and tips on here regardless of goal
http://www.maximuscle.com/
Best of Luck with smashing your goals! Remember to be Patient and within two to Three weeks you should be seeing noticeable results and improvements.
Heres to you being in the Best shape of your life come the start of the season and making it our most successful yet,
Tom Dickerson
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