Our 8 week ‘Get Big’ hypertrophy program is an intermediate training plan that has been designed for men who are accustomed to regularly lifting weights and want to train towards gaining significant strength and size. The end result will be an impressive gain in well-defined muscle mass.
This program consists of 4 training days per week, each week alternating between A & B week sets to vary the exercise schedule and ensure optimal muscle growth. Each workout week consists of high-intensity weight sessions that utilize supersets to increase muscle fatigue. Prescribing weights of between 80-90% of your 1RM, across 3 sets of 10 reps, provides the perfect conditions for muscle growth. Furthermore, to encourage healthy and optimal muscle repair, workouts are shorter than in other programs with longer advised rest periods. High impact cardio is kept to a minimum to further aid the bulking process.
To get the best results, this workout schedule is complemented with a comprehensive ‘bulking’ nutrition guide. Designed to help guide meal choices, our unique food grid recommends the consumption of specific nutrient types across the day to help you reach the suggested nutrition targets. For this program, we recommend an increase in daily calorie intake comprising of approximately 225g protein, 180g (max) complex carbs and 60g (max) good fat.
Each workout consists of approximately 50-60 minutes of intense weight training. Should some fat loss be desired, low impact cardio can also be worked in. Focusing specifically on anaerobic training, our “Get Big” plan will help you get progressively stronger, thereby building muscle.
Here is what you can expect to see at the end of your 8-week transformation:
• Significant increases in overall muscle mass
• An increase in muscular endurance
• Significant increases in strength
• Noticeable reductions in body fat
The key to success of any serious bulking program is a high-calorie diet, comprising of a high fat, protein and carb intakes. Importantly though, while size is the objective, having the right mix of good quality food will be vital to help gain muscle size but avoid fat gain. This is discussed in the book's nutrition section.
Like our other programs, we have also ditched meal plans! We know that they are near impossible to stick to so, have instead, designed overall nutritional targets. To reach these goals the plan recommends 7 medium-large sized meals throughout the day, each accompanied by a suggested mealtime. Each meal also recommends a ‘meal composition’, being the nutrition types that the meal should consist of.
In addition to nutritional advice, we also provide you with exclusive offers from our trusted nutrition partners: My Protein and Cute. The supplements we have recommended for this plan include Creatine and BCAAs. As with all our programs though, our supplement recommendations are guidelines that should not substitute a balanced diet.