Awesome Muscle Building Topic #23: BULKING

If you want to talk about anything you hear...post a comment in this tread!
Remember this is a moderated forum so comments may not immediately appear.

My Intro:

I have listened to Daniel Gastelu's (Ph.D., trainer, researcher, author) Seminar series on Developing Awesome Muscles and I believe there is a good deal of information of value in there for bodybuilders, powerlifters, physique athletes and even those looking to just get ripped. 

These are free to stream or download and packed with information.  They range in time from as little as 15 minutes to as much as an hour...on average being 30 minutes.  (I will show you how to cut 33% of the time off if your time is precious.)  There are no ads and no fluff.

I will answer any questions anyone has about the content.  I am corresponding and will be talking with Daniel and if there is anything anyone wants to know more about, I am sure I can get him to cover it.

There are multiple topics from supplementation and nutrition for fat loss and muscle gains to some specific methods and techniques for maximal performance and development.

I will highlight the key points as I see them and try to clarify anything that I feel is presented in a complicated fashion.

Everyone else is free to do the same as well as discuss the points, ask questions, debate, and together work out practical scenarios for applying these things to our training to get the most of the cutting edge science that is presented.

P.S.  Daniel builds on ideas as he goes through the series and I feel that listening in order is very helpful in getting some of the insights he sharing.
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Here is the Twenty third audio in the series.

http://www.bodybuilding.com/fun/bulkingpodcast1.htm
November 2006  
65 minutes

What is it about?
Dan reviews the science of bulking, right down to the cellular/biochemistry level of muscle fiber growth. This review includes applying Dan's Dynamic Training Approach/Variable Intensity Resistance training model, including modulating intensity, duration, and frequency.

Dan reviews the importance of preparing for the bulking cycle, planning the training schedule, the sleep factor for maximum muscle growth, and about the workload, rep range and performance of the reps, concentric and eccentric phases for best results.

Dan also covers scientific breakthroughs about muscle growth, satellite cells, muscle precursor cells, myoblasts, myotubes, and muscle fiber growth and repair. Also included are some tips on evaluating resistance programs, which ones to avoid, turning your existing program in to a bulking program, or creating a new program.
Some of the top resistance training exercises for bulking include:

Variable-grip bench presses (prone, incline and decline)
Weighted dips
Front presses
Upright rows
Shrugs
Weighted chin-ups/pull-ups
Lat pulldowns
Bent-over rowing
Seated rows
T-bar rows
Deadlifts
Squats
Angled leg press

These are in addition to single joint and dumbbell exercises at moderate intensity for warming up, after the heavy workload exercises on heavy training days, and on alternating moderate intensity training days for complete muscle fiber development. Weider Training Principles and Weider Bodybuilding Training System DVD's are also mentioned.

My favorite Highlights: 
Note: The focus is on Maximum muscle gains
 
LEARN to judge what will work for you
Its not by chance that you get the best results
Planning is key (Failure to plan is plannign to fail!)

You must get your body ready for growth
There is a genetic potential of muscle develipement
Both Slow and Fast twitch muscle both DO get larger
Muscle "sattelite" cells sit in the deep muscle for repair and new muscle growth

For bulking, strength is not the focus
Powerlifting optimizes strength gains not size gains
Do not detrain fast-twitch, glycolytic muscle fibers once you GET THE MUSCLE
Give your sattelite cells time to grow with an rest cycle of up to 3 weeks off
Plan during the weeks off

Keep muscle relaxed (massage) for optimal growth
Muscle fiber replenishment happens during sleep!  8 hours +-
You need a whole cascade of hormones - these happen when you sleep (IGF1, IGF2, Growth Hormone, Testerone, etc)
Sleep is a regulator of Testoterone production - which includes NAPS!

Resist and Avoid anti-anabolic agents!
--->Stress, lack of sleep, poor nutrition, environmental toxins, pollution, alcohol<---
 
Relax, breath, rest, nap, eat, soothe the nervous system, hydrate, feed
Put a system in place to determine what works for you over time..you will change!
Your program must be DYNAMIC

Track your results!
Bodyfat (mm measures of different sites), circumferential measures, calories in, training progressions,water, rest, visualization, deep breathing
 
Deep concentration and focus on training days
Do the exercises correctly!
Ease into your training program --> PROGRESSION
Base workout timing on personal recovery not on calendar

Use the Intensity-Duration-Frequency continuoum
Intensity = High <---> Moderate
workload ...85% 6 rep range <---->70% 12 rep range
Controlled reps
* Slower Eccentric movement- i.e. 4 count movement down
* Faster/explosive concentric movement
Complete failure is not necessary - you might feel able to do 1 more
Remember to progress slowly to give connective tissue a chance to get accustomed to movement
Rest for lower reps needs to be longer to replenish CP energy system
 
Duration:
Keep the total sets lower and progress slowly
Hit muslcle from different movement angles
Avoid high force movements - high pull, etc
 
Frequency:
Depending on your own personal recovery
Focus more on multi-joint exercises vs single-joint exercises (80% / 20%)
 
3 day split example with 3 days between repeat workouts
Monday - Lower Body - Heavy intensity - Lower rep
Tuesday - Upper Body A - Heavy intensity - Lower rep
Wednesday - Upper Body B - Heavy intensity - Lower rep
Thursday - REST (maybe more rest...)
Friday - Lower Body - Moderate intensity - higher rep
Saturday- Upper Body A - Moderate intensity - higher rep
Sunday- Upper Body B - Moderate intensity - higher rep
If you find there is not enough rest..add rest days!!!!
If your recovery is very fast and complete, adjust rest days!!!
 
Rest between repeat bodypart training days 2-3 days up to 5 days depending on your personal  recovery
 
THINK LONG TERM
Use wraps, straps, gloves to avoid limiting factors and protect joints

Warm up!  Warm up with higher repetitions

Don't strive for maximal weight

Lift safely - with spotters who are on the bar!
 
Extreme muscle soreness is not essential for or indicative of growth

Proper nutrition and supplementation can increase training intensity and recovery/growth


If you want to talk about anything you hear...post a comment in this tread!
Remember this is a moderated forum so comments may not immediately appear.

There are more topics in this series and I will put the links to them in here later...

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

3 day split example with 3 days between repeat workouts
Monday - Lower Body - Heavy intensity - Lower rep
Tuesday - Upper Body A - Heavy intensity - Lower rep
Wednesday - Upper Body B - Heavy intensity - Lower rep
Thursday - REST (maybe more rest...)
Friday - Lower Body - Moderate intensity - higher rep
Saturday- Upper Body A - Moderate intensity - higher rep
Sunday- Upper Body B - Moderate intensity - higher rep
If you find there is not enough rest..add rest days!!!!
If your recovery is very fast and complete, adjust rest days!!!

Dan, I appreciate you've said for us to add rest days as and when needed, but in your experiance, what % of lifters do you think can handle training 6 times per week from a CNS point of few?

It is a good question.
 
However, this is an example of cyclic "High - Low" intensity training so the lower intensities allow the CNS to do active recovery.
 
Elite athletes with top trainers are able to train with high frequency by utilizing this undulation in intensity. 
The response?  Huge advances in performance.
 
One does have to be sure to recover over the course.
 
 

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

I have a question Dan.

It says a good bulking exercise is upright rows, yet in another thread you didn't advise their use. Can you explain?

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I cant speak for Dan, however my understanding is that upright rows are not very friendly on the shoulder joints

As we discused in the other thread, there are the questions of first having the proper muscle balance at the joints at the shoulder, then of having proper mechanics, and finally of proper exercise choice based on the lifters limitations.
 
Reposted from the other Discusion:
There are two issues here as I see it. 

1) Can upright rows be performed in a manner which precludes (avoids) injury.

Answer: While the answer is yes, they can....
See: John F. Graham MS, CSCS, *D. 2004: Barbell Upright Row. Strength and Conditioning Journal: Vol. 26, No. 5, pp. 60–61

...the answer I would give is Possibly.  In many people, the muscle imbalances in the glenohumeral joint would preclude doing the movement safely.  In 60% of people, poor mechanics and flexibility will be problematic.

2)  Should the untrained or unsupervised person do them.

I would have to say I side with those against doing them here.

Much as I would not recommend a new lifter start with the olympic lifts without supervision and training, nor would I assume they would undergo a program of joint balance and strengthening before doing the movement.

I also do not think that just military press is the way to go.
Since the whole point is to avoid injury, then scapular stability and rotator cuff strengthening are going to be important.

Both sides here happen to be mostly right.

Advocating to never do them is probably an extreme, but due to the high likelyhood of injury..an ounce of caution is worth a pound of cure.


There are many ways to injure the rotator in poor mechanical movements that were once advocated!

In the 80s we were told to "empty the can" (do internal rotation) while doing side lat raises...which we now know is one cause of impingement.

Behind the neck presses and pulls are still performed by many, though from the 70s on we have told people NOT to do them.  Now we know they also cause impingement.

Other things that warrent some modification
Wide grip bench with a high bar...
Push ups...
Positions where the arm is at 90 degrees abduction with 90 degrees of external rotation...
 
Here is some serious reading:
http://www.acsm.org/AM/Template.cfm?Section=Search&section=20024&template=/CM/ContentDisplay.cfm&ContentFileID=702

http://www.acsm.org/AM/Template.cfm?Section=Search&section=20024&template=/CM/ContentDisplay.cfm&ContentFileID=701

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

Dan, u talk about stress being anti-catabolic as well as some other things. i make sure to do what i can when it comes to the other factors. good training, 100% compliance to the diet unless its an absolute must that i have to cheat, about 7.5 hours of sleep a night, 12-14 cups of water a day, etc...

however i'll admit that i am stressed out a lot. sometimes from school, sometimes bodybuilding results, and other personal things. how big of a factor do u think stress is in my goals to build muscle while keeping fat to a minimum?

also for that 6 day split u have, when it says moderate intensity are u referring to intensity being moderate since the reps are higher but still pushing as hard as u normally would or do u mean a moderate intensity like each set would only be like a 7-8/10 for how hard it is?

Stress is a huge factor.  I won't go into the chemistry at the moment, I am at the university, but lets just say it encourages the breakdown of muscle, storage of fat, etc...
 
Moderate...referring to the sum of how hard you push yourself.
 
Intense training leads to higher stress hormones (just as personl stress does) and on a 6-day routine, you need full recovery.
 
Intensity is a training response, you can do more over time.  You get more "fit" as it were.
 

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
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ok so the above routine probably wouldnt be good for someone who's only got about 1.5-2 years of experience? or is that more based on the individual?

about the stress, i try to relax but its one of the things i cant always control. i mean if im stressing theres not that much i can do except fix the problem. and at the moment bad results with bodybuilding has caused stress which could apparently cause more bad results lol. do u have any reccomendations on how i could minimize my extra stress that doesnt involve something like yoga or some service i'd have to pay for.

More based on the individual.
 
Remember that I pointed out that the high protein / low carb makes the stress more acute.
 
Camomile tea.  Deep breathing.  Writing.  Positive visualization.  Choosing a bigger focus....
Naps, good nights of sleep.  Training before 3 pm.
 
Realize your ADDICTION TO STRESS and start changing your focus to something enjoyable every time it comes up.
 
Other than that...as a Fitness-Life Coach..I would guide you through a series of exercises and help you find a different way to relate to things.
 
 

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PRIMERS:
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ORIGINAL: danmirage

Camomile tea.  Deep breathing.  Writing.  Positive visualization.  Choosing a bigger focus....
Naps, good nights of sleep.  Training before 3 pm.

Realize your ADDICTION TO STRESS and start changing your focus to something enjoyable every time it comes up.

ok thanks. i do some "writing" in my journal about my results, workouts, etc...  i workout in the morning, sleep a pretty good amount, and i am going to try deep breating and visualisation. thanks a lot

Write about what troubles you in a seperate journal...to clear it out of the mind.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
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Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175

ORIGINAL: danmirage

Write about what troubles you in a seperate journal...to clear it out of the mind.

o really? i thought writing about whats troubling me would be bad because it would be like "dwelling on the negatives", ok then.

Write about the things that trouble you in a way that is simple.  Not whining.
Just what it is, why it is there, if you can do anything about it, what you can do different, what you see as the ideal outcome.

My Journal - www.discussbodybuilding.com/fb.ashx?m=168123
PRIMERS:
Gain Muscle - www.discussbodybuilding.com/fb.ashx?m=111173
Lose Fat - www.discussbodybuilding.com/fb.ashx?m=111175