Bulking in Full Effect !!

It’s bulking season, so get those weights ready! 

Fall and winter are the perfect seasons to get in shape, just in time for summer! Since I’ve had a broken bone in my pinky toe, I have not been able to do too much with weights or running on the treadmill, but as soon as I am all healed, you bet your ass I am going to get back down to the weight I should be at, and start toning my body! (I will also be more motivated to motivate YOU as well!)

As I have mentioned in previous posts, you should pick certain days you want to focus on upper body, and the other days focus on lower. You can also alternate and do interval training on certain days that you are feeling energized and ready to kill it in the gym! Cardio should be done at most 3 times a week in order to even out the weight training. If you are spending too much time on cardio, you are going to start losing muscle, and we don’t want to lose muscle during bulking season!

If you are new to lifting weights, you should always start with what you can handle. Once you start building up the muscle, you will be able to lift a heavier weight, but in the meantime, start off with 5 or 10 pound weights to get your body used to lifting.

Exercises to try out:

• Overhead Press- holding a dumbbell down on each side, knuckles facing outwards, push dumbbells up towards the ceiling, and bring down until your arms look like a goal post, shoulder-length. Repeat by pushing up to the ceiling, and back to shoulder-length
• Squat, Curl, Press- holding a dumbbell in each hand, start off in a squatting position, with each arm to your side, dumbbell hanging on each side. Once you come up from your squat, curl both dumbbells up towards your chest, and then press them up with both arms straight up to the sky, holding dumbbells tightly.
• Bent-Over Rows- bend your knees slightly, back straight, shoulder back, holding a dumbbell in each hand. Keep your head and chin up, and row both arms as if you are kayaking back.
• Lateral Raises- with a dumbbell in each hand, starting off on your sides, bring both arms out to your side as if you have wings like a bird. lift them to each side slowly (shoulder-length), and then bring back down to starting point.
• Lunges (with weights)
• Squats (with weight)
• Jumping squats

Although I have been doing the bike and the elliptical, I have not been able to do much weight training in terms of my lower body, and this has been bothering me A LOT. For those of you who ever had a sprain or broken bone, you feel my pain! It’s ok though, because as soon as you are back to normal, you are going to feel like a new person!