High Volume Training while “Bulking”
I just started a new training block, as well as a shift in my physique goals. As we say goodbye to summer, having ripped abs is no longer priority numero uno. I made a facebook post last week saying that I am starting “bulking season.” Then, Mark Young yelled at me. What an a-hole, can’t he let me gain weight in peace!?! Just kidding, he didn’t really yell at me. He just stated that he is not a fan of the word ”bulking,” when gaining size becomes a trainees priority. And I can see where he is coming from. This is true because for many people, “bulking” season simply equals an excuse to become fat.
Just because the number on the scale goes up, it doesn’t mean that you are putting on quality weight. Mark said he prefers that it was called “lean mass accretion season.” Ha, that is funny! It is a actually true, as adding lean mass rather than fat mass is what we are looking for. I’m just not so sure that phrase will be one that sweeps the nation anytime soon. Good try though, Mark! 
Anyway, I accept that some fat mass will accumulate with my attempt to add muscle this lean mass accretion season (there you go Mark, it’s already catching on). But my main goal is to add muscle without becoming a fat, softy. In going from six pack emphasis to hypertrophy (muscle gain) emphasis, I’m taking a bit of a different approach than I usually do. To gain muscle, we must have a balance of intensity (heavy weight that is close to our 1 rep max) and volume (the amount of reps in a session). But all of the volume in the world is not going to do much for you if you haven’t spent many years under the bar working on your strength. In other words, if I’m going to do a high volume of bench pressing in a session (lets say 8 X 12), but my 1 RM (rep max) is only 95 pounds, I have no right to go to a high volume approach.
The light weight for 96 reps (8 X 12) won’t do a thing for me in attempt to add size to my pecs, shoulders, and triceps. So, if you are newer to training, spend some time (years) getting stronger before you ever think about using a high volume approach in your training.
With the said, my idea of high volume is different than what some others may consider high volume training. My friend and Physique Coach, Dr. Clay Hyght and I have had a number of discussions about the benefits of high volume training. Dr. Clay is convinced that to achieve as much as size as possible, high volume training must be used (or at least incorporated throughout the training year). And I’ve also seen some of the programs written by another Coach that I respect, John Romaniello. I usually have to do a double-take and I say to myself, “wow, that is a HUGE amount of sets/reps!” So, when I wrote up my current program last week, I had to keep telling myself, “more, more, more,” in regards to amount of sets/reps I programmed in for myself. Again, high volume to me is a little different to some of these other successful coaches. But I decided that I’m going to go for it. And all of the calories I am taking in will go along well in turns of helping with recovery.
A few of you have asked me what the program looks like. I don’t want this post to drag on too long, so I’ll be back in a couple days to show what the program entails. Maybe I’ll include a few pictures in a couple weeks as well, so we can see if all these calories and reps are doing me right. Stay tuned…
