Heavy Training to Bulk Up

Everyone has the capacity to develop a strong, muscular physique.

If you have the desire to transform your body, it is within your power to do so--no matter what your genetic limitations. In order to improve a lagging bodypart, you should train in a moderate repetition range, employing six to 10 reps per set, using the heaviest weights you can safely and effectively handle. This will target your fast-twitch muscle fibers, which are the ones that build strength and size. It is imperative that you take each set to momentary muscular failure--the point at which you can’t perform another rep. Only by pushing your body to the limit will you force it to adapt to the rigors of training.

Photography by Cory Sorensen

BICEPS
Dumbbell Curls

Stand grasping heavy dumbbells palms in at sides. Proceed to curl the right arm up until bicep meets forearm. Pause, then lower to starting position and next curl the left arm up.

TRICEPS
Overhead Dumbbell Extensions

Sit grasping a heavy dumbbell behind the head in the right hand. Proceed to extend the weight overhead. Pause, then lower to starting position. Perform a set, then switch the weight to the left hand for another set.

CHEST
Incline Dumbbell Presses

Lie on your back on an incline bench grasping heavy dumbbells palms out above shoulders. Proceed to press them up above the head. Pause, then lower to starting position.

BACK
Lat Pulldowns

Sit facing a cable and grasp a wide bar with both hands. Using a heavy weight, proceed to pull the bar down in front of the head. Pause, then return to starting position and next pull the bar down behind the head. Perform a set of alternating repetitions.

SHOULDERS
Lateral Raises
Stand grasping heavy dumbbells palms in in front of the waist. Proceed to extend the weights out to sides. Pause, then lower to starting position.

GLUTES
Good Mornings

Stand grasping a heavy barbell on the upper back. With the legs slightly bent, proceed to bend at the waist until the back is not quite parallel to the floor. Pause, then rise to starting position.

THIGHS
Squats

Stand grasping a heavy barbell on the upper back. Proceed to squat down until legs are bent at 90-degree angles. Pause, then rise to starting position.