Bulk

Binky333

Going to do a bit of bulk for the next few months looking to build my arms and chest area. Any recommendations I know calorie surplus etc but anything training wise I could look at? I say my body fat at the minute is around 10-11% any tips on minimising fat gain?

the baby bull elephant

Binky333 wrote: »

Going to do a bit of bulk for the next few months looking to build my arms and chest area. Any recommendations I know calorie surplus etc but anything training wise I could look at? I say my body fat at the minute is around 10-11% any tips on minimising fat gain?

As you say calorie surplus is the way you gain weight it depends on by your current weight, experience and goals how much of a surplus you need. Usually 10-20% of your TDEE is recommended or 250-500 calories depending on your preference. Also while obviously we want to ideally gain minimal fat on a bulk, as long as you're not going full dreamer, don't panic if you do get a bit fluffy. That's what cutting is for.

I would advocate eating to support your training. This means picking something that is really hard and make you eat a lot to recover and grow. Good examples are 531 Building the Monolith (https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size), Deep Water by Jon Anderson and Average to Savage 2.0 Hypertrophy (is a paid programme, costs $5 but you get a lot more than the one programme). Others that aren't as strenuous but people seem to have had success with include Boring but Big, GZCL Jacked & Tan 2.0 and 531 for Bodybuilding.

They all will build your arms and chest or can be slightly altered to do so but will also do a lot for your traps, shoulders, back and leg varying a bit by programme. If you're looking for something with more machine and isolation work I'm afraid I'm not much use to you there apart from knowing a lot of the ones that are actually good are very expensive.

Oh and if you come across someone using the phrase 'maingaining' probably best to ignore them...

Alf Veedersane

https://www.strongerbyscience.com/being-strong-is-not-an-excuse-to-be-fat-and-being-fat-is-probably-holding-you-back/

Don't go bananas with the surplus.

Binky333

Thanks for the replies some excellent advice there will take it on board. Appreciate it 😊

Alf Veedersane

Some good suggestions here as well:

https://touch.boards.ie/thread/2058104438/1

Whatever programme you go with, just be consistent.