WORKOUT OUT ROUTINE FOR BULKING

                                   

     Bulking is one of the most important phase in body building.for clean bulking there are many things you need to know as you all know diet and work out is the key.in this post this is a one week  work out routine for clean and lean muscle mass.I'll say strength training routine is the best for lean bulking especially  for bodybuilding beginners

There are three days for work out and 4 days rest.Always take one day break between your workouts for maximum mass gain.in these days avoid or limit cardio  to 1-2 time a week with moderate intensity for 20 minutes.

WORKOUT TIME.........

DAY-1

SQUAT--------------------------------------------------5*5

BENCH PRESS-----------------------------------------5*5

ONE ARM TRICEPS EXTENSION-------------------5*5

DAY -2 = REST

DAY -3

OVER HEADPRESS----------------5*5

DEAD LIFT--------------------------2*5

CHINNING -------------------------3*10

BICEPS CURLS---------------------3*6

DAY -4 = REST

DAY -5

SQUAT-----------------------------5*5

BARBELL ROWS------------------5*5

PULL UPS---------------------------3*10

DAY-6 = REST

DAY-7 = REST

HOW MUCH SHOULD I LIFT?????
        TRY TO LIFT 80%-90% OF 1RM. 1RM is the maximum weight that you can lift properly for one time. I'm against the forced rep technique .Try to lift the weight 5 times in the proper way..if you can't then stop and take rest for recovery.

HOW MUCH SHOULD I REST BETWEEN SETS..

                      take 2-3 minutes break between sets..more resting time means more muscles are recovered and more weight can be lifted in the next set.  

TIPS

1) While you are in a bulking routine always take enough rest because "YOU GROW WHILE YOU REST". sleep atleast  8 hours a day.

2)DO NOT OVER TRAIN .Try to complete your work out with in 1 HOUR ."WHAT MATTERS IS INTENSITY NOT THE TIME YOU SPEND IN GYM"

3)DRINK PLENTY OF WATER TO INCREASE RECOVERY TRY TO DRINK 1 GALLON OF WATER EVERY DAY

   Remember one thing that muscle building does not  takes place in you gym but in your kitchen ..so eat well,for hard gainers if you don't see any mass increase, increase your calorie intake until you see mass gain.........