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Post-Holiday Workouts for Bulkers and Cutters

Don't be afraid to pile food on your plate this holiday season—just be prepared to punish yourself the next day.

Most fitness fanatics view the holiday season as the dietary apocalypse. This year, allow yourself a different perspective and see how slacking on your diet can re-energize your training and work within your fitness goals.

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Bulking

If your goal is to gain muscle and keep it on—better known as "bulking"—you’ve got to work out hard and eat the foods that aid recovery. Go ahead and cram turkey and vegetables down your gullet; just make sure you hit the gym hard the next day. Shoot for an all-out, full-body assault that will leave no muscle fiber unscathed.

Perform three to four sets of each exercise. For the first two sets, select enough weight to reach complete failure somewhere between eight and 10 reps. For the last two sets, adjust the weight so you're reaching complete failure somewhere between five and seven reps.

Exercise 1: Deadlift  
Exercise 2: Bench Press  
Exercise 3: Military Press  
Exercise 4: Barbell Curls  
Exercise 5: Weighted Dips  
Exercise 6: Weighted Crunches with rope  

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NEXT: POST-HOLIDAY PARTY WORKOUT FOR GUYS TRYING TO CUT WEIGHT

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