Arran Arogundade’s Rules Of Bulking

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MASS GAINING MUSTS FROM THE SCI-MX ATHLETE WITH A GROWING REPUTATION


ARTICLE ESSENTIALS

  • Calculate precision macros for awesome gains
  • Use goal-specific mass-gain supplements
  • Focus on 6 weeks of growth-optimal reps & sets
  • Get obsessed with tracking your progress

When it comes to bulking-up and adding maximum amounts of pure muscle mass – you need to follow a set of rules that are guaranteed to give you gains you'll be proud to expose. This is how SCI-MX athlete and World Fitness Championships Winner, Arran Arogundade, approaches mass gaining – so we asked him to reveal his key principles to help you bulk-up like a pro. Fortunately, Arran always delivers big-time when it comes to anything training and nutrition related! So here they are – 'Arran Arogundade's Rules of Bulking'!........

RULE 1: CALCULATE YOUR MACROS – DON'T LEAVE ANYTHING TO CHANCE!

Building muscle bulk takes extra high quality calories – but it's essential that you eat an effective ratio of protein:carbs:fat to elicit maximum training intensity, muscle anabolism, recovery and growth. Arran advises using the formula below to calculate a starting place for your bulking macros – simply multiply your body weight in kilograms by the recommended amount, to instantly start eating for insane gains:

 

When talking calories, Arran is also adamant that eating nutritious food promotes leaner mass gains – he therefore advises against using an 'If it fits your macro's' mentality, which views 100g of table sugar derived carbs as being the same as 100g of carbs from sweet potatoes! While you can get away with eating a little more junk when bulking, sticking to Arran's clean bulk staples will help you get big while retaining Ab definition. What's more – don't forget vegetable intake when bulking – especially cruciferous veggies such as broccoli and cabbage, which are associated with boosting T levels.

 

RULE 2: USE GOAL-SPECIFIC SUPPLEMENTS

If you check out Arran on social media then you'll quickly see the guy is seriously dedicated when it comes to making nutritious muscle building meals – he's also a huge advocate of using high quality supplements to maximise his gains. Arran advises using a stack of X-PLODE HARDCORE™, BCAA INTRA HARDCORE™ and OMNI MX® HARDCORE during a serious bulk-up plan:

WORKOUT DAYS:

X-PLODE HARDCORE™ 30 minutes pre-workout

BCAA INTRA HARDCORE™ throughout workout

OMNI MX® HARDCORE x2 servings (breakfast and post-training)

REST DAYS:

X-PLODE HARDCORE™ 30 minutes pre-workout

 

RULE 3: USE GROWTH-SPECIFIC WEIGHT TRAINING

When it comes to training to specifically add as much muscle size as possible, Arran is a huge proponent of technique over trying to lift huge weights with sloppy form. “If you're training to add mass you don't want to stick a load of unmanageable weight on a bar for example and get 1-4 not so great reps. I believe in technique over reps/weight all day every day. So try to stay between 8-12 reps - your last rep should always be extremely hard!”

NO EGO LIFTING: Leave your ego at the door and use strict exercise form so you can REALLY feel the muscle you're targeting, doing the work!

 

TRAIN IN THE HYPERTROPHY ZONE: Spend 6 weeks training in a rep range of 8-12 reps to target pure growth effectively.USE THE RIGHT LOAD: Be sure to use a weight that takes you extremely close to muscle failure in the prescribed rep range.... fight the pain to make sure you're really reaching maximum fatigue!Arran has given us his high-volume hypertrophy plan which he recommends using for 6 weeks with total dedication - “The plan can be used by anyone serious about adding hardcore muscle mass and bulking-up fast, but it's a tough routine, so it's vital that you don't add in other workouts, or try and achieve other goals such as maximum strength at the same time. There is always another way to train and it's awesome to switch to a different plan after 6-8 weeks – but make sure you get your gains before trying something else!”

 

RULE 4: MAKE A PLAN & TRACK YOUR PROGRESS

Consistently applying the right principles for 6-8 weeks is the key to getting quality gains in muscle mass – so stay on track by getting serious about tracking your progress:

• Calculate precision macros for awesome gains
• Use goal-specific mass-gain supplements
• Focus on 6 weeks of growth-optimal reps & sets
• Get obsessed with tracking your progress

 

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