The best time of the year to add a ravishing bulk is the offseason as it is the time when your workouts will be worth it and your metabolism will respond to your exercises along with your intake of supplements that will replenish your bodily demand of nutrition. Following is a power pack plan to help you set your goals for this winter 2017 and bulk elegantly. Here are some of the all-time favorite exercises that would help you to bulk in style so you can show off your prim and proper body with ravishing cuts and shape through your T’s in summer.


For this you have to lie down on the ground, your lower back should be in contact with the floor. Your arms should be extended, and legs should be straight with the toes pointed. It is a gymnastic positioning which is beneficial to provide strength to the abdominal cavity and core and build the muscles in the back. It also builds up your stamina. 3 minutes of 100 hollow rock exercises will give you with the desired results and will make a strong back which is your ultimate goal.


Planning for a bulletproof back? Then plank holds should be your next move. It is an effective bodyweight exercise. When you hold your body stiff, it helps you to attain strength in your cores. It mainly targets the muscles that are there to join the lower and upper back. It does not need and prop while your whole body is positioned firmly.

  •    Put your hand on the floor under your shoulders.
  •    Ground your toes and tighten your glutes.
  •    Neutralize your neck, and it should be aligned with your head.
  •    Now move up as you are positioned for pushups with your arms bend. Hold your body in this position for 20 seconds.


On your mission of strengthening your back, your last move should be dumb bell bend over rows. The targeted muscles in this course are the back muscles where Trapezius, Middle Trapezius, Lower Rhomboids, Latissimus Dorsi, Teres Major, Deltoid, Posterior Infraspinatus Teres, Minor Brachialis, Brachioradialis and Pectoralis Major work synergistically to give you with the desired results. Steps involved in this exercise are as follows:

  •    Kneel over the side of the bench
  •    Legs and foot should be straight and positioned back.
  •    Lift the dumb bell from the floor and pull it to the height of your ribs.
  •    Once done on one side, start doing for the opposite side.


Compound moves are surely going to work like a maestro. Some of the following compound moves will help you to bulk in style and would actually pay off for your intensive hard work. Here mentioned is a broad range of compound exercises along with the primary and secondary group of muscles targeted by them.

  1.    Flat, Incline or Decline Bench Press (barbell, dumbbell or machine)

Primary Muscle Group: Chest

Secondary Muscle Groups: Shoulders, Triceps


  1.    Overhead Shoulder Press (barbell, dumbbell or machine)

Primary Muscle Group: Shoulders

Secondary Muscle Group: Triceps


  1.    Dips (on parallel bars with slight forward lean)

Primary Muscle Group: Chest

Secondary Muscle Groups: Triceps, Shoulders


  1.    Dips (on parallel bars with no forward lean)

Primary Muscle Group: Triceps

Secondary Muscle Groups: Shoulders, Chest

  1.    Rows (barbell, dumbbell, or machine)

Primary Muscle Group: Back

Secondary Muscle Group: Biceps


  1.    Pull-Ups, Chin-Ups, Lat Pull-Downs (any type of grip)

Primary Muscle Group: Back

Secondary Muscle Group: Biceps


  1.    Deadlifts (many variations)

Primary Muscle Group: Posterior Chain (Hamstrings, Glutes, Back, etc.)

Secondary Muscle Groups: Much Of Lower Body, Much Of Upper Body


  1.    Squats (many variations)

Primary Muscle Group: Quads

Secondary Muscle Groups: Most of Lower Body (Glutes/Hamstrings), Lower Back

                   All of these exercises will help you to get a sensible gain and one can witness the positive results afterward.



Along with intensive workouts in the gym, the next important thing you have to take care of is a balanced diet enriched w an th appropriate quantity of the carbs, proteins, vitamins and minerals that fulfills the nutritional demand of your body. Some good sources of proteins that are quite essential for gaining lean mass is as follows:

  •    Proteins: Meat, poultry, fish, eggs, milk, cheese, and yogurt provide high biological value proteins because they contain all the essential amino acids.
  •    Plant proteins: Plants, legumes, grains, nuts, seeds, and vegetables provide low biological value proteins. However, combining proteins from different plant sources in the same meal often results in a mixture of higher biological value. Examples of such combinations are beans with rice, pasta or manioc, chickpeas with bread, lentils with potatoes, vegetables with cereals.

       Rich source of good carbs are as follows:


           Fruits, berries, vegetables, and honey.


           Table sugar, sugar beet, sugar cane and fruits.


            Grains and vegetables

Starch polysaccharides:

 Cereals, whole grains, rice, pasta, potatoes, peas, corn, and legumes.


              A balanced diet including all the key ingredients i.e. the macromolecules is the key to success.


         One of the best supplement to bulk during the offseason is the whey protein, protein shakes and the supplements containing the nitric oxide which will help to recover fast after a long and strenuous day at the gym. The supplements rich in agents promoting the source of energy and enhancing the process of protein synthesis within the body are the best fit for your intensive workout to get a good lean mass.


                 Hence, the ball is in your court. It’s the time to set your goals, stock some good supplements, get started with the balanced diet and start your workout plan in the gym. Once, you have started your bulk plan, stay motivated throughout. You will surely bulk with most utterly ravishing style.


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