It's time to plan the winter bulk. You've been showing off that abs all summer, but as it starts to get colder, you might begin to wonder what your arms, chest, back, and legs would look like with another inch or two of muscle on them. There's only one way to find out - use this winter to add some muscle!
The goal should be modest - perhaps a 10 to 15 pound muscle gain over 5 months. For a natural, this would be a terrific gain, and non-naturals can see up to 20 pounds added over such a time period.
How much weight to add? If you're a natural, you'll want to add no more than 20 pounds of bulk. If not a natural, you can go up to 30 pounds heavier. Adding more than that will make losing the fat very tough in the spring. Ready to get started?
September
Take your before pictures. Put away the tank tops. You'll want to stay warm and covered over the upcoming season of cold and fat. Start slow - add 500 calories per week until you reach your caloric goal. Plan shopping lists. Plan your day to allow for proper eating. List your weaknesses and plan the exercises you will use to correct them this winter.
October
By now you should have the calories figured out and you should be eating at optimal levels. This is the month to start going HEAVY on the compound movements like deadlifts, squats, rows, and bench presses. Do fewer reps with more weight. Employ a spotter if possible.
November
Continue on course, making minor adjustments as necessary. Take advantage of Thanksgiving holiday - don't worry about watching calories - just lift a lot of iron this month to put these calories to work. Cardio should be at a very bare minimum at this point.
December
Be cautious not to let the holiday stresses (shopping, family get-togethers, etc) overwhelm you and cause cortisol levels to rise, costing you muscle. Buy your presents early and coast into the Christmas season with a drumstick in one hand and a plate of mashed potatoes in the other. Stay on course.
January
Happy New Year! Keep on cruising on the muscle-gain plan. Don't do anything crazy when it comes to New Years Resolutions. You'll want to start curbing the goodies this month. You are just 3 months away from taking your shirt off. Start raising your rep range to 10-12, and walking for 20-30 minutes, three times a week, to get those lungs back.
February
It's time to start slimming down. Drop calories by 500 a week, just like you ramped up. Add cardio, 15 more minutes per week until you're up to 30 to 60 minutes, whichever is best for you. This is a standard pre-contest diet.
March
Spring break for some. For others, it's time when the sun breaks through the clouds and you can finally take your shirt off again. Work on the base tan and knock out your cardio at the same time.
April
Showtime. You're ready for the summer. Enjoy the new muscle gains, and we'll see you next winter!
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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