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My complete 2007 bulking program – from diet to training.

Thursday, September 27, 2007 by  
Filed under Daily Blog

September
27
2007

I have completed most of the preparations for my 2007 bulk! Today I’d like to review everything: diet, split, core/intensity weeks and training principles.

Before I get started, I’d like to again thank my trainer – natural professional bodybuilder “Mastover” – for all his hard work, support and invaluable assistance in helping me prepare for what is going to be my most challenging bulk yet.

Let’s start by reposting my bulking diet. I’ve already discussed my diet and supplement intake, so check out my September 12, 2007 update if you missed it.

Now, let’s talk about my 2007 bulk training split…

I am doing something different for this year’s bulk, and will be alternating 1 week of “core” training with one week of “intensity” training. I’ll also be doing several weeks of bulking followed by short periods of cutting. This will be done in order to keep my fat gains to an absolute minimum. The plan is to bulk/cut for a total of 16 weeks, as follows: 5 weeks of bulking (October 1, 2007 – November 4, 2007), 2 weeks of cutting (November 5, 2007 – November 18, 2007), 3 weeks of bulking (November 19, 2007 – December 9, 2007), 1 week of cutting (December 10, 2007 – December 16, 2007) and, finally, 5 weeks of bulking (December 17, 2007 – January 20, 2008). Again, I will alternate “core” and “intensity” weeks the entire time, but will also be performing HIIT cardio during the cutting weeks.

BULKING WEEKS
(October 1, 2007 – November 4, 2007; November 19, 2007 – December 9, 2007; December 17, 2007 – January 20, 2008) CORE
Monday: Legs
Tuesday: Off
Wednesday: Chest, Delts & Triceps
Thursday: Off
Friday: Back & Biceps
Saturday: Off
Sunday: Off
INTENSITY
Monday: Quads & Hamstrings
Tuesday: Chest & Triceps
Wednesday: Off
Thursday: Back & Biceps
Friday: Delts, Traps & Calves
Saturday: Off
Sunday: Off

 

CUTTING WEEKS
(November 5, 2007 – November 18, 2007; December 10, 2007 – December 16, 2007) CORE
Monday: Legs; 9 Minutes HIIT Cardio (PM)
Tuesday: 16 Minutes HIIT Cardio (PM)
Wednesday: Chest, Delts & Triceps
Thursday: 16 Minutes HIIT Cardio (PM)
Friday: Back & Biceps; 9 Minutes HIIT Cardio (PM)
Saturday: 16 Minutes HIIT Cardio (PM)
Sunday: Off
INTENSITY
Monday: Quads & Hamstrings; 9 Minutes HIIT Cardio (PM)
Tuesday: Chest & Triceps
Wednesday: 16 Minutes HIIT Cardio (PM)
Thursday: Back & Biceps
Friday: Delts, Traps & Calves; 9 Minutes HIIT Cardio (PM)
Saturday: 16 Minutes HIIT Cardio (PM)
Sunday: 16 Minutes HIIT Cardio (PM)

 

Finally, here are the general principles I’ll be following for my training this fall and winter…

I’ll be alternating between fairly structured “core” training weeks, which are designed to increase strength, and free-form “intensity” training weeks, which are geared towards hypertrophy.

CORE

  • Just one or two exercises for each muscle group.
  • Up to 5 warm-up sets.
  • Up to 5 working sets.
  • Each working set will (generally speaking) increase in weight and decrease in reps.
  • Final 1 or 2 working sets to be 1-2 reps, often ending in failure.
  • Very heavy weights.
  • 2-4 minutes rest between sets, up to 5 minutes rest between exercises.
  • Strive to increase the weights used from one core week to the next.

INTENSITY

  • Primary objective is extreme intensity.
  • No set structure to these workouts – be inventive and use imagination.
  • Use any and all techniques to increase intensity: Supersets, giant sets, rest-pause sets, drop sets, etc…
  • Higher volume workouts as compared to the Core workouts.
  • Workouts need to be quick (less than 45 minutes), absolutely relentless and totally brutal.
  • Incorporate Olympic exercises into these workouts.

As you can see, this is a fairly advanced workout program. The “core” workouts are going to require a lot of focus and will be very demanding. Also, aside from some very general guidelines, the workouts on “intensity” weeks are mostly left to the imagination of the trainee.

I’ll post at least one “core” and one “intensity” workout in the coming weeks so you’ll have an idea of what I’m actually doing in the gym.

As always, I’ve placed all this information on my Training Page for future reference.

Whew – that was a lot of ground to cover! I’ve got to wrap this up and get to work now. Train hard!

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