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Winter Bulking Workout Program From An Expert Bodybuilder

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Winter is the time to begin to bulk.

Now that the competitions are over for the season, putting the bulk back on is the most important step for a bodybuilder. Be sure to not hinder your bulking plan.

Not eating enough is the main error made by bodybuilders when it comes to bulking.

Women in particular do not eat enough during the winter.

The predominant reason is that they don’t want to put on the fat after looking so good during the summer. Winter is the time to make improvements to your physique. What does tend to happen is the lack of food removes energy and does not create any gains. Put on the bulk with eating clean food. Assure that you take in enough calories to make the changes to your body that you want to make.

Are you eating healthy and clean foods?

This is most important to keeping the energy high and the physique in shape. Lean cuts of meat; complex carbohydrates and healthy fats are what you need to keep the calories high.

Going to a fast food restaurant a few times a day is not the way to bulk. Taking enough of the correct calories in is just as important during the as it is off the season. Bulking up properly with an occasional binge is fine.

Carbohydrates: Eating the Right Food:

Eating isn’t the only important thing, but eating the right things is also important. Carbohydrates are a factor both in and out of season. The amounts of carbohydrates that you take in aren’t as important as the type of carbohydrates that you take in.

Carbohydrates both good and bad are found in all types of food. Most carbs comes from starches, fibers and sugars. For your needs complex carbohydrates are what is needed.

Simple carbohydrates are composed of 2 or more sugars and are easy to digest. Complex carbohydrates are foods such as vegetables, whole meal bread and whole grains in general. Simple carbs are good for after to work out. A protein shake will give you immediately energy. Complex carbs are good for long-term energy production.

good carbs for bulking

Cardio Conditioning: Needed When Bulking:

A very common and large mistake is by having no cardio incorporated in your workouts. The biggest reason for this mistake is that bodybuilders are afraid of losing weight. Incorporating a 30-minute cardio workout will enhance your appetite greatly.

You will also need cardio if you are planning on doing heavy lifting. The ability to reach your desired rep is quite dependent on your being able to reach your goal in the arena of cardiovascular conditioning.

Being able to reach your rep goals will aid in the loss of your muscle and mass buildup.

Related post: What science says about cardio exercise effects on muscle growth

There is a problem with too much cardio as well as not enough cardio. Women tend to fall victim to this misstep most often. Too much cardio will not build your muscles; and will expend too much energy.

The above recommended 20-30 minute cardio exercise at a low impact would be helpful. In this way your metabolism will be in a good place and your heart also a muscle will be in as good as shape as the rest of your muscles.

Read our previous post Do you need cardio training for adding muscle mass to see how many cardio exercises you need for effective bulking.

Too much machine work:

With the onslaught of new machines it is no wonder that trainers rely greatly on training by use of machines. Machines can be an addition to your workout, but lifting weights will keep your muscles and mass where they should be.

Barbells, free weights, deadlifts and benching should be the basics of your off season training.

Rest and Recovering:

Overtraining can break down muscle tissue and this can be easily done in a gym. Many trainers especially if they are novices don’t realize the importance of resting in between training.

How much recovery time is required to rest your muscles is a point of debate. However, 72 hours or 3 days are good, but if still sore another day should be taken.

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Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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