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The Winter Bulk Up: How to Gain Muscle in 4 Weeks

Winter does have its advantages. And one of the best is that you can set yourself up to be your at your biggest and leanest once the warm weather swings back around. The trick is to use the winter to Bulk Up, then transition into an aggressive shred during the spring. This philosophy naturally gives your body the "change" it needs. You'll be able to eat more, and to some degree, rest a bit more as well.

Program designer Tim McComsey of TRYMFit says there are three main components to the Bulk Up:

1. The Bulk Up program will be focused on large muscle groups such as Chest, Back, and Legs. You will train them twice per week. The first part of the week will be most challenging, the second part will be scaled back to some degree.

2. The rest periods between exercises are longer to enable ample recovery from heavier, bigger lifts. You're looking at 60-90 second between sets versus 30-45 seconds which you would see in a weight loss plan.

3. The Bulk Up plan revolves around "straight sets" versus the use of "super-sets" or "tri-sets". Once you complete a set of an exercise you will rest, then repeat for the prescribed number of sets that follow. This is another strategy to allow for ample recovery. The only time "tri-sets" will be used are for short ab/core workouts at the end.


Day One: Chest, Shoulders, and Triceps I
Day Two: Back and Biceps I
Day Three: Legs I
Day Four: Chest, Shoulders, and Triceps II
Day Five: Back and Biceps II
Day Six: Legs II


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