How To Lift Heavier and Get Bulked

So if you are really trying to bulk and take it to the next level I highly suggest you do micro-cycles and double workouts.  If you are not familiar with micro-cycles, it’s where you break your workouts into 4 week cycles, week 1 you start at 12-15 reps, week 2 you increase your weight but decrease your reps to 9-11. Week 3 reps go down to 6-8 but weight increases.  Week 4: 3-5 reps and more weight.  At the end of the 4 week cycle start over again but this time you’ll be hitting more weight on your 12-15 reps.

If you follow the microcycle schedule you will definitely be stronger at the end of the month.

Now if you’ve been pushing yourself like crazy and still are stuck in a plateau try doubling up your workouts, it takes a little more time, and wears you out a lot more, but you’ll see more results.

If you are used to a schedule you probably break each muscle group into it’s own day which is what in the past I did.  Well, to kick more butt work out every muscle group twice a week, well almost.

So for example, Monday for me is chest, triceps, and shoulders, Tuesday is biceps and back, Wednesday is either legs or rest, Thurs is either legs or rest (depending on what you did on Wednesday).  Friday you do chest, triceps, and shoulders again, and Saturday is biceps and back.  Sunday is rest day.

On Friday and Saturday you can change up what exercises you do for each muscle group as long as you are doing a full workout for each.

I don’t recommend doing this if you are starting out, but if you are looking to take your lifting to another level, I highly recommend it.