Generally a bulking phase alternated with a cutting phase is not a great approach to building a lean and muscular body. Most of the time I feel that slowly building lean muscle is smarter & healthier and allows you to look good while you’re doing it. Of course though, there are going to be exceptions to the rule. If done correctly (smartly) then you can get away with following a bulking up workout plan and still maintain a low level of body fat.
Although I talk a lot on this blog about getting lean and defined muscles and not so much about bulking up, I do feel that it is important to have a good muscle base. Usually, a lot of guys looking to get in shape have a decent amount and should focus on getting lean and toned as a priority. There are, however quite a few guys out there who would like to add some size — I know I like to build muscle a few different times throughout the year and this bulking up workout plan is quite effective.
Bulking Up Workout Plan
Here’s an example of a bulking up workout routine that you can use to put on a decent amount of muscle mass while still maintaining a solid look. Yes, this is the same routine that I outlined for the Vin Diesel workout — didn’t want to send you to that page and then have you come back to this page. 
By taking a common 3-day split and altering the sets & reps we can build overall muscle mass and density — producing a stronger looking muscle than the typical 3-4 sets of 12-15 reps.
Day 1 – Chest & Triceps
- Incline Dumbbell Press – 8 sets of 5 reps
- Incline Dumbbell Flyes – 8 sets of 5 reps
- Incline Barbell Press – 8 sets of 5 reps
- Skull Crushers – 8 sets of 5 reps
- Diamond Pushups – 8 sets of 10-20 reps
Day 3 – Back & Biceps
- Pull Ups – 8 sets of 5-8 reps
- Seated Rows – 8 sets of 5 reps
- Upright Rows – 8 sets of 5 reps
- Standing Barbell Curls – 8 sets of 5 reps
- Preacher Curls – 8 sets of 5 reps
Day 5 – Legs & Core
- Front Squats – 8 sets of 5-8 reps
- Straight Leg Deadlifts – 8 sets of 5 reps
- Planks – 3 sets at 2 minutes
- Side Planks – 3 sets each side at s minutes
*Rep one should be done with the heaviest amount of weights as you can do for 6 reps — stop at 5 reps. Rest for 30-60 seconds and then do 5 more reps at 80% of the original (heavy) weight. Rest 30-60 seconds and then do 5 more reps at the same weight you did on your second set. Repeat this until you’ve done 8 total sets of each exercise.
What makes this so effective is the lack of rest combined with the sets and reps. When it comes to building muscle mass, one of the most overlooked factors is the rest time. Although, the main focus of Visual Impact Muscle Building isn’t on the bulking up workout plan laid out in it, it is actually one of the best approaches I’ve seen to bulking up.
I completely agree with the author’s view towards the amount and the type of muscle you should aim to build (which isn’t as much as the “bodybuilder” trainers suggest) but surprisingly, his tactics on building muscle mass are awesome and I learned a ton about cumulative fatigue from his course.
When A Bulking Up Workout Should Not Be Used
If you are already very lean or even skinny, that is the perfect time to build muscle. If you are not lean then your muscles are not going to look as impressive as they could without the layer of fat that is covering them. Having said that, I do not recommend that you go on a bulking phase for too long.
You should not continue your bulking up workout plan for too long because you want to avoid gaining as much fat as possible. You have probably read that you should expect to gain fat and even try to do so because that will help you put on muscle — completely bogus. The truth is actually contrary to that theory. The more fat you have, the harder it is to build muscle. When you are lean, your body is more prone to build muscle than to store fat. Once you gain fat, it is much harder to lose.
How To Cycle In A Bulking Phase
I’m a firm believer in looking good the whole time you’re working out. What I think is a big mistake is when people chow down and purposely get “fat” in hopes that more muscle will stick and then they worry about losing the extra fat down the road. Usually this happens when you’ve been bulking up for an extended period of time.
Eat Smart While Bulking Up
You’ve probably read that you should eat a TON of food whenever you do any type of bulking up workout. This is fairly accurate, but I’m afraid many people will go overboard on this.
In order to make life easier and to allow you to eat smarter (all calories are not created equal, even while bulking up) it’s a good idea to keep the bulking up stage somewhat short. I’ve had great success in eating fairly low calories for a week and then moving straight into a high (quality) calorie phase for two weeks.
During this two week period it’s important to put a lot of energy into your bulking up workout.
*Phase 1 of Visual Impact works awesome for overall size and mass. All you have to do is stay on phase 1 until you’re satisfied with the amount of muscle you’ve gained and then you can move onto the other stages to finish off your look.
In addition to focusing on your workout though, you need to be careful to eat smart. You are going to be eating more calories than normal so you want to make sure that they are not empty calories.
If you need to bulk up while not gaining ANY fat then I recommend you avoid the typical bulking and cutting phase. Smart weight gain is all about building lean muscle, not muscle and fat.
Kyle Leon has a very effective approach to adding muscle without fat as well. Here’s a video that talks a bit about Leon’s dieting approach to building lean muscle without fat. Make sure to watch the whole video because he talks about the 3 biggest mistakes to bulking up and why you should avoid them.
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