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Bulking is a term that bodybuilders use to describe a phase during which they increase their caloric intake while training intensely to increase their lean mass, often through very high intensity workouts. They're referred to as bulks not because they get bigger by bulking, but because they gain muscle and bone during the bulking phase. How do you prepare for this phase? For athletes, this phase is very tough because they train so hard they'll have to cut back dramatically on their bodybuilding training to get through it. If you don't want to cut, you have to find ways to get through bulking, otherwise you'll just waste your own time. I find that guys with some body fat that are bulking tend to be pretty aggressive physically so I try to find ways to make them less aggressive by giving them more recovery and cardio. During these workouts, I also tend to focus quite a bit of their effort at increasing muscular endurance. One thing I tell people with a significant amount of biceps that are in this phase is that I encourage them to start getting in a bit of volume but not so much that they're going out of control. I know it's more challenging to get strong but that's what they need to gain enough muscle mass to do the training. Also, they need to stay as lean as possible. How do you maintain strength in this phase? You can build strength by doing high intensity work; this is called the "triple digit compound." If you're doing these workouts, you should be doing two or three sets of six to eight reps as quickly as possible. The first set should be to failure. The second set should be to failure with six to eight more seconds between sets. This should be set to failure every other rep. For any reps you do after that, be sure you stay on the same tempo for every single rep. After a hard session, you should cut your total workout volume down or just go back to doing lighter workouts with the same tempo but heavier weights. One thing I do is I like to increase my intensity level by doing lighter sets and heavier reps. I don't really have a hard and fast rule for intensity. I think that in this phase you should have a hard and fast rule of 10 to 12 to 16 reps per set. You want to build that intensity level until you're getting to 12 to 16 reps per set. If you don't get there though, you don't train hard enough. My rule of thumb is to be comfortable doing heavy sets, but don't feel threatened by the volume. That doesn't mean that you do your Related Article: