Winter is right around the corner and depending on what part of the country you live in you have about 3 to 4 months to put on size and get a bigger frame. During the winter months many men will begin their winter coat of fat, by eating more calories and lifting heavier. The idea behind putting on muscle is that you need to be taking in more calories than being burned, and consuming more protein than what is being used. This workout system is a four day split that focuses on compound heavy lifts with compound lifts to protect joints, and continue muscle fiber breakdown. These workouts should only take roughly 45 minutes.
Day 1 – Leg Workout
1) Box Squats – 5×10
2) Leg Press – 4×8
3) Bulgarian Split Squat – 4×20
4) Calf Raises – 5×20
Box Squats – Move slow as you move down and rest for a second on the bench then explode up. Leg Press – Stretch the hamstrings as you move down and flex the quads when you move up. Bulgarian Split Squats – Make sure to bend your knee to 90 degrees, use body weight to start out. Calf Raises – These can be performed sitting up or down, do whichever one that you please.
Day 2 – Chest Workout
1) DB Bench – 6×10
2) Close Grip Incline – 4×12
3) Fly’s – 5×10
4) Dips – 4×20
DB Bench – Go heavy and try to use weight to where you can barely get 10 reps. Close Grip Incline – Use thumb width, so a little wider than shoulders, and let it rest on the top of the chest and then push up. Fly’s – Use either machine or DB but make sure to really squeeze each rep and go relatively heavy. Dips – Body weight or weighted make sure that you go 90 degrees with elbows.
Day 3 – Back Workout
1) Dead Lifts – 5×8
2) Bent Over Rows – 4×10
3) Lat Pull Downs – 3×20
4) DB Pull Overs – 2×20
Dead Lifts – Go heavy, use proper form. Bent Over Rows – Try to keep your back as straight as possible while keeping your waist at a 45 degree angle. Lat Pull Downs – Use shoulder width grip or a little wider and hit the top of your chest. DB Pull Overs – Lie horizontally on the bench and stretch out the back as you move down and squeeze the lats as you move up.
Day 4 – Shoulders / Arms Workout
1) Military Press – 4×10
2) Lateral Raises – 3×12
3) Straight Bar Wide Grip Curls – 7×10
4) DB Overhead Tricep Extension – 7×10
Military Press – This is the best compound movement to hit shoulders and increase strength. Lateral Raises – Try to hold the weight for half a second at the top of each movement. Straight Bar Wide Grip Curls – Go heavy and keep your elbows tight, having the hands wide can help with increasing width of the bicep. DB Overhead Tricep Extension – Make sure to go down to 90 degrees with each rep and use a weight where you may need a spot.
When bulking this winter it is important to stock up on the right supplements.
Anavite by Gaspari Nutrition – Using a multivitamin is helpful when putting on weight because it helps to increase the body’s ability to recover. Anavite is one of the best recovery multivitamins because it also uses the proper dosage of Beta-Alanine and Carnitine L-Tartrate.
Waximaize by IDS – Calories are absolutely crucial when bulking and using Waximaize makes it easy to fuel yoru body. You can mix it with Storm by Universal morning and an hour before workouts to help give you a better pump and increase your chances of putting on muscle fast.
Storm by Universal Nutrition – Creatine time and time again shows to be a valuable asset to building muscles and recovery. Universal Storm is a 4 creatine blend with other nutrients to help with loading muscle. Take Storm with Waimaize to increase absorption and improve muscle size.
L-Leucine Matrix by iForce – Studies have shown that spiking Leucine levels throughout the day is an effective way to increase strength and boost protein absorption. Take Leucine Matrix with the three major meals a day and notice the anabolic effects of this amino wonder.
Omega-3 by Champion Nutrition – Fish Oils are very important to building muscle and not getting hurt. Taking 1g of fish oils with three meals can help with joint, fat metabolism and muscle recovery. Fish Oils have also been shown to help aid in the transportation of Leucine so it is also helpful to supplement with Leucine Matrix.
Casein by Optimum Nutrition – Taking 40g of Casein before bed allows the body to continue to build muscle or stop muscle breakdown. If you are trying to build muscle it is absolutely important for you to be taking Casein before bed, or you are wasting a lot of time and money.