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One week to go: Bulk 2006!

Friday, August 25, 2006 by  
Filed under Daily Blog


I’m so excited: in just one week I’ll be starting my 2006 bulking program! Bulking is a lot of hard work, but I enjoy it a great deal. The amount of food I eat while bulking is staggering, and my energy levels are always very high. My bulking workouts are extremely demanding, but with all the high-quality calories I consume I’ve got plenty of fuel to overcome each challenge. Because I enjoy lifting so much, I also welcome the 5-day “on”, 2-day “off” split. I find that working each muscle group once per week gives me the best results, so splitting those muscle groups over five workouts allows me to hit each group hard, with plenty of volume and with total focus. I respond best to this style of training when it comes to pure hypertrophy gains (which is not to say that everyone reading this will respond the same way. Experiment, find what works for you!)

These are the training principles I’ll be following this year while bulking:

  • 3-4 exercises per body part (with certain exceptions, such as traps and calves).
  • 4 sets per exercise.
  • 10-12 reps per set.
  • Keep it intense: 1 minute rest between sets, 2 minutes rest between exercises. I take 2 minutes between sets for squats and deads. I do supersets for my biceps and triceps.
  • Strict form.
  • Approximately 2 second concentric, squeeze, 3 second eccentric.
  • Mind/muscle connection at all times – FOCUS.
  • Change exercises every 3 weeks or so.

I mentioned this earlier this month, but for the sake of completeness here is the split I’ll be using for the next 3-4 months:

Monday: Weight training: chest & abs
Tuesday: Weight training: back
Wednesday: Stationary bike, 45 mins (aerobic)
Thursday: Weight training: delts, traps & calves
Friday: Weight training: biceps & triceps
Saturday: Weight training: quads & hamstrings
Sunday: Stationary bike, 45 mins (aerobic)

Registration for the John Stone September “100 Challenge” is now underway! Your Official Challenge post must be made by 7:00 AM (EDT) on September 1, 2006 if you plan to participate. To participate, you must be a member of the forum. If you are not a member, simply create a free account. For all the details, official rules and sample entry data, just head over to the September “100 Challenge” thread on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part! No slackers! 🙂

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