Hello,
I am a beginner (Male, 30 years, 5'7, 66kg/ 146lb) and have been following the GZCLP program for 5 weeks while eating slightly below my maintenance calories. I've got my diet nailed down and I am now happy with my weight/ shape and would like to start bulking.
I have never done bulking before and a little bit unsure whether what I will be doing is right, so here's what I’m planning to do, and I would appreciate it if you can let me know what you think (my main concern is that the workout program I’m following is not enough):
- Diet: I will eat maintenance for 2 weeks then start increasing my calories until I’m gaining 0.5-1 lb/ week.
- Workout: keep following GZCLP 3 to 4 days/ week until i have built enough baseline strength, then move to a more advanced programme (in about 4 months maybe?)
infographic explaining GZCLP:saynotobroscience.com/gzclp-infographic/
The part that I’m not sure about is that on this workout program, I doing about 3 workouts per day 3 days per week (sometimes 4 but mostly 3), and when reading about bulking it seems that the majority of people recommend at least 10 set per week per muscle group, e.g: lyle mcdonald's article "Does Training Frequency Matter for Muscle Growth?" (bodyrecomposition.com/training/does-training-frequency-matter-for-muscle-growth). In doing GZCLP 3 days per week, on some weeks some muscles (like chest and shoulders) will only get 3 sets.
so, this is what I’m trying to figure out:
1- is this program ok for a beginner to bulk on?
2- what will happen if I start bulking following my program? could I gain too much fat?
3- do you think I should change anything? I could try to workout 4 days a week but not sure i'll do that very consistently.
I would also be interested to know how it went for you if you had bulked on a similar linear progression program.
Thanks
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08-11-2022, 06:12 PM #1
Thoughts on my first bulking plan?
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08-11-2022, 07:58 PM #2
1- is this program ok for a beginner to bulk on?
Yes
2- what will happen if I start bulking following my program? could I gain too much fat?
GZCLP won't cause you to gain too much fat. That would result from too many calories and possibly low effort put into progressing your lifts.
3- do you think I should change anything?
(a) If you want to bulk, I don't think you need to eat at maintenance for 2 weeks then slowly increase until you're gaining 0.5-1 lb/ week, 1 lb/week sounds high anyway. Take a guess at how many calories above maintenance you want to be at, then adjust from there based on results, but up to you.
(b) I don't think you should set an arbitrary timeframe like 4 months or baseline strength for how long you want to run it. Run it until you feel you're no longer progressing, or you get bored with it.
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08-12-2022, 02:47 AM #3
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08-12-2022, 03:35 AM #4
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
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If one source contradicts another, often it's because they are talking about something which doesn't really matter to results. That should be your default position - focus on the basics which are generally agreed on.
If you want to go deeper and want commentary based on objective evidence from studies and coaching then try strongerbyscience.com
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08-12-2022, 05:36 AM #5
Tbh people spend too much time learning online “what works” before they even start lifting, when the best way to learn what works for you is to eat sensibly whether cutting or bulking, and to lift hard under any seemingly reputable program. Your plan is along those lines even without any changes.
Bulking isn’t some magical thing, it just means you’re eating like 66% of Americans do.
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08-12-2022, 03:01 PM #6
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08-12-2022, 03:11 PM #7
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