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welcome to bulk like Hulk it's going to be an 8
we bulking series bulking program for you in the
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visual designs workouts protocols and supplements
to gain as much as possible but before we go into
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this I will explain you how I do the workouts
we talking about the split we're talking about
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the sets the Reps and I will explain exactly
how to do it welcome Let's Go ifbb Pro Mike Z
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climax Dynam trophy F Fitness
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Essentials climax as you guys know I'm training
in an upper lower setup which is upper a and
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upper B also lower a and lower B we're going to
go through all these exercises but first we're
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going to start with upper so all the upper muscles
like chest back back shoulders biceps triceps and
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we're going to train that upper lower upper lower
upper lower and rest you might need an additional
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rest day in between but let's start first with the
exercises my own priorities are trained first so
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we're going to start with chest then we go over
to back going over to shoulders and we're going
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to finish the workout with triceps and biceps
so for exercise number one I choose an exercise
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what I feel the best and this is flies doesn't
matter if it's cable flies or packtech flies I'm
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going to start with upper workout a with pack deck
I'm going to do two maybe three warm-up sets just
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to get into the workout just to get some blood in
there and just to get the muscle mind connection
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ready and then I add two working sets and these
working sets are between like 8 to 14 reps it
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depends on how strong I am we going to go through
the strength thing and the numbers we writing down
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later but first we're going to go through all
exercises and then I will explain why we chose
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them why we do the sets the Reps How We Do It Etc
so two working sets and all working sets are 100%
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failure sets that being said you're not able to
perform one more rep we're going to go through
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really like simple failures no drop sets no Force
reps nothing just really simp simple failure sets
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and right after we're going to go through a
pressing movement which could be an incline
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press decline press flat bench press dumble press
whatever your favorite exercise is I chose the
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incline for upper a just because my upper chest
is not that strong as it should be that's why I'm
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working extremely hard to get a little bit more
muscle size my upper chest for Incline also the
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same but now we have we have three working
sets so we have two for pack dech and three
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allout sets like failure sets for Incline chest
press the reason I chose these two exercises and
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especially a little bit more volume is because my
chest is my new weak point I don't see my chest
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as a really weak weak weak point but my chest is
a little bit wider because of my bone structure
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so I need to fill up a little bit more the volume
like when I'm staying in the front I need to make
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sure my chest is like hanging really low because
there's so much meat and I need to create that
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that's why we added just a little bit more volume
to chest as you can see especially imp pctc flies
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I'm making sure every rep is 100 precise that
being said full stretch full repetitions full
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range of motion as heavy as possible and now
we're coming to really important part we try to
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get stronger but getting stronger has nothing zero
zero to do with bodybuilding we no powerlifters
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we're no whatever strong men we want to create
and build muscle tissue so just getting stronger
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is not the point getting thicker and bigger is
what we're looking for so we need to make sure
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step number one the form is perfect absolutely
perfect from rep number one to rep to last rep
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like whatever rep it is it's rep number 8 10 12
14 20 doesn't matter reps need to look exactly the
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same full range of motion deep stretch incredible
hard contraction and as we as we able to manage
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that we are able to use a little bit more weight
because when it comes to muscle growth there's
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one big big driver and this is load I hate to say
that but more weight will lead to more muscle as
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long as your form is correct and this is the most
important part so weight always comes after form
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on top of that we need to make sure we're getting
stronger workout for workout or week by week the
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reason I said it is if we don't get stronger so we
get weaker from like week to week to week we might
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have problems in recovery and we need to adjust it
as soon as possible the most important part is not
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the workout by itself it's the recovery around
the workouts so when I'm talking about getting
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stronger that's the perfect case as long as your
nutrition is on point as long as your recovery
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is on point volume frequency intensity all these
factors come into play together if that happens
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you will gain incredible high amount of muscle if
not as I said you need to adjust it right away but
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today we're going to talk about the workouts by
itself all the rest will follow up in the next few
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videos all right same for Incline chest press or
whatever dumble press machine press whatever same
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here make sure form is 100% precise full range of
motion deep stretch heavy loads and try to get a
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rep range between 10 and 14 that's my personal
preference my personal favorite rep range 10 to
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14 it's not too heavy that you injure yourself
or you feel comfortable and it's not too many
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reps that you burn out before you're done I'm
making sure I fail between 10 and 14 like this
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is the perfect rep range for me all right next
exercise or next muscle is back and we only going
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to do one exercise one single exercise for upper
a we're going to change all exercises to Upper B
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but Plan B will follow very soon right I choose
the single-handed low row just because I need
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more size in the end of my lats like between the
glutes and the lats I need some more just a little
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bit more muscle tissue right there to fill out my
back all the way down to my glutes um my lat is
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like really really low so it's a little bit wider
you know so I need to make sure I get the muscle
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size to make it look good on stage and not just
flat next important information for back training
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is try to keep your elbows as tight to your body
as possible as elbows come up you might train a
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little bit more traps and other back muscles
as I said I'm trying to make sure to isolate
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lower lot fibers it's it's quite impossible to
just isolate these fibers but I'm trying to make
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sure I'm hitting these properly next is shoulders
and shoulders deserve a little bit more volume
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so I did side laterals I did shoulder press and
I did rear dels so three exercises for shoulders
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and here's why my shoulders are wide because of my
bone structure so my Silhouette like my lines they
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look already good enough but I need these shoulder
caps like freaking footballs hanging around my my
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shoulders and to create that we need to add more
volume to shoulders of course we had some front
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dels by pressing we had some rear dels by pulling
but I want to make sure I'm hitting these three
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shoulder heads really intense so what I'm doing
is I do three sets of side laterals mostly cables
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sometimes I do dumbbells but most of the time
it's going to be cables because it's so much
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more effective because all all the tension is from
the bottom until the top for dumbbells you have
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like almost zero tension here and the most tension
here which is not a bad thing at all but I want to
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make sure that the tension goes from the bottom
all the way up so three sets here also perfect
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form full range of motion stretch and intense
contraction that's the most important part and
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shoulders recover in incredibly fast so you could
probably train them every day I used to trade them
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every other day but you can bump up the volume
that's why I do three sets for side laterals two
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additional sets shoulder press and two additional
sets for re dels as I said I chose the uh cable
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set laterals for shoulder press I would always
prefer doing a machine I like barbs but barbs
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they they need more attention on balancing and
you might lose some strength by balancing the
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barbell just over your head all the time same with
rear belts you could use dumbbells of course but
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I would always prefer using a machine because
as I said the tension is from bottom until the
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top from A to Z for dumbbells you might have no
tension here that's what I'm saying but as you
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come up you have all the tension on top that's not
what I'm looking for for I'm trying to get all the
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tension all the way up and down so again we have
side laterals cables we have shoulder press in
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a machine and we have rear delt on a rear delt
machine last but not least we already trained
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biceps by doing back we already train triceps
doing shoulder press and incline presses for
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shoulders so we don't need as much volume what I
do is I choose two exercises for triceps because
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my triceps seems to be a little bit weak than my
bicep and just one single exercise for bicep which
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is basically an overhead and like a rope push
down that's my favorite exercises sometimes I'm
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doing single arm extensions same with dumbbells
for biceps but for my plan a upper a I chose
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the overhead Easy Bar um extension and the Rope
pressed down on top biceps mostly I do super sets
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so overhead is like really simple two to three
sets failure failure failure end of story and
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then I go over to Super sets which is bicep and
tricep so sometimes or most often I work out on
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machines just to make sure I can really isolate
them by dumbbells sometimes you have like a little
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bit you know swinging here and there and I don't
like that I try to isolate all muscles as good
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good as possible this is why I chose the typical
bicep curl machine most often single arm because
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I can get a much better contraction by doing
it single armed and of course raw push Downs
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really easy try to make sure you like push them
out not just down push them out you get a way
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better contraction also two sets for biceps two
sets to failure two sets to failure for ropes
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and then we're done with upper number a guys
if you want to try upper lower split I already
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uploaded a full workout protocol it's going to be
10 bucks easy download on my website you can find
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the link down in the description below so if
you're interested in trying do the upper lower
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that's a perfect setup if you want to gain as much
muscle as possible in 8 weeks welcome to BU like
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Hulk it's going to be 8 straight weeks and we're
going to design every plan individual for you so
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nutrition will be designed on your needs same as
supplements and same as the workouts by itself
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so we making sure that recover is on point
that nutrition is on point supplements on
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point to increase recovery and of course we try
to get the best workouts in as possible to gain
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as much muscle in like 8 weeks so if you if you're
interested click down description below we already
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attached the link to the buik Hulk 8we muscle gain
series that's it guys see you for upper number B
