Bodybuilding

What’s your age, weight, height, current activity level, current body fat %, training history and total daily energy expenditure (TDEE)?

Hey, you can do an 8-10 week bulking cycle. Use a good whey protien supplement, BCAA, and vitamins. You should go for higher weights with low to moderate reps. Higher weights could mean 80-85% of your 1 rep-max.
Also, your diet can be 200-300 calories over your metabolic rate. The macro-nutrient break-up could be 40% protien, 40% carbs, and 20% healthy fats.
Let me know if that helps!
Cheers

nerdyguy wrote: »

Hey, you can do an 8-10 week bulking cycle. Use a good whey protien supplement, BCAA, and vitamins. You should go for higher weights with low to moderate reps. Higher weights could mean 80-85% of your 1 rep-max.
Also, your diet can be 200-300 calories over your metabolic rate. The macro-nutrient break-up could be 40% protien, 40% carbs, and 20% healthy fats.
Let me know if that helps!
Cheers

You’re describing strength training not body building.

nerdyguy wrote: »

I think strength training and bulking are different in terms of calorie intake. As I suggested to go over 200-300 calories above your metabolic requirement, it would help in bulking phase. Also, bulking phase will mean that you would like most of your extra pounds to come from lean muscle and not fat, so doing strength training will be required to get there.

Why heavier weight at 80-85% though?
Volume drives results and if they are training with any degree of frequency, then they will find it hard to sustain hard work at that level of intensity. That's why people typically use 'lighter' weights and higher reps, to work hard but not overly tax the CNS