Bulking!

[imafuturebodybuilder]

Well I'm 6'2" 200 lbs 10% BF, Not too skinny.
Well here is the question, I'm about to start a bulking phase, to gain to 220, is it possible to do while maintaining the same BF%?
For example I'm planning on eating 4k+ cals a day, I will only eat clean calories, I will also swim for 20minutes 3x a week. Is it possible?

Also what is a good workout plan for Bulking?

 

[imafuturebodybuilder]

Well my workout so far was:

Monday -
Chest:
DB Press - 3x6
Flyes - 3x10
Incline DB Press - 3x6

Shoulders:
Side/rear raises - 3x10

Triceps:
Dips- 3x10
Close grip BP- 3x6
Pulley downs - 3x6

Tuesday-
Back:
Wide grip pull ups - 3x10
one arm DB row - 3x6
cable rows - 3x6
Biceps:
BB Curls- 10,8,6
DB curls - 10, 8,6
Preacher Curls- 10,8,6

Db Shrugs 3x10

Wednesday-
Deadlift 3x6
FSquat- 3x6
Lunges - 3x6ea
Extensions - 3x10
calf machine - 3x12
Hamstring machine 3x10

 

[imafuturebodybuilder]

Wow, thanks you are a great help, except i cannot do back squats because of an injury, so what's a good substitute? Front Squats?

 

[Tblock1]

Wow, thanks you are a great help, except i cannot do back squats because of an injury, so what's a good substitute? Front Squats?

If you can do front squats those are a fantastic substitute. Andalite (another member here) almost only does front squats and thinks them superior to back squats. Watch the back though man

 

[imafuturebodybuilder]

what about:

Monday -
Chest:
Decline bench press 3X6
DB Press - 3x8
Incline Bench Press - 3x6

Shoulders:
Upright rows wide grip (about shouler width)

Triceps:
Dips- 3x10
Close grip BP- 3x6
Skull crushers - 2x10

Tuesday
Back:
Wide grip pull ups - 3x10, 6, 5
V bar pull ups, 2X4, 6
One arm DB row - 2x8
V bar row 2X8
cable row wide grip (use a lat pull down bar) - 3x10, 8, 10
Biceps:
Hammer curls, 10, 8, 6
BB Curls- 10,8,
Alternating DB curls - 10, 8,


Barbell Shrugs 3x12, 12, 15

wednesday

Back Squat- 3x10, 8, 6
Deadlift 3x8, 5, 5
Leg press- 3x6, 8, 6
Extensions - 2x12, 15
calf machine - 2x12, 15
calf machine (pick a different one) 1X12
Hamstring machine 2x12, 15
hamstring machine (pick a different one) 1X15

Thursday-off
Fri,Sat,Sun repeat
Mon-off
Repeat.. etc...

 

[imafuturebodybuilder]

Wow looks great, a whole week for my body parts to rest is too much, and I don't grow, but that workout that u showed is just perfect. Thanks a lot man, appreciated much.

 

[George Spellwin]

<p><strong><img src="http://www.elitefitness.com/images/bulking/bulking-bulk-up.jpg" alt="Bulk Up Bulking Up" width="250" height="322" hspace="10" align="right" /></strong></p> <a href="http://bodybuilding.elitefitness.com/bulking-bulk-up" title="Bulking Up The Top 10 Mistakes Bodybuilders Make When They Bulk Up" target="_blank" added="null"><strong>Bulking Up The Top 10 Mistakes Bodybuilders Make When They Bulk Up</strong></a> <p>The off-season means it’s time to start packing on serious mass, bulking up, and eating like crazy.</p> <p>Unfortunately, many bodybuilders make lots of mistakes in the bulk up stage that will end up costing them big-time when the summer comes back around.</p> <p>These bulking up mistakes could even make you lose lots of progress!  Obviously you want to avoid being in this situation so make sure to avoid these top 10 bulking up mistakes.</p> <p>Check out my new article: <a href="http://bodybuilding.elitefitness.com/bulking-bulk-up" title="Bulking Up The Top 10 Mistakes Bodybuilders Make When They Bulk Up" target="_blank" added="null">Bulking Up The Top 10 Mistakes Bodybuilders Make When They Bulk Up</a>. And please share your bulking up tips and mistakes.</p>

 

[ghettostudmuffin]

Nothing is superior to back squats. All the great olympic lifter's back squat too.

That said front squats are great.

 

[b fold the truth]

If you are going to bulk...bulk. 6'2" and 220 lbs is not "bulked". Bulk to 210 and cut to 208. Bulk to 220 and then cut to 217. Bulk to 230 then cut to 225. Bulk to 240 then cut to 235. Keep on repeating till you are at least bulking to 280 and cutting to 270.

I WAS 6'2" once upon a time and weighed 294 lbs this morning.

 

[the.gladiator1987]

hey, just to let you know, if you are 200lbs and 10% BF that means you have 20lbs of fat.

If you get to 220 and stay at 10% BF, that means you now have 22lbs of fat but still have the same BF% as before! So yea its possible, i have never been over 10% bf my whole life, on cycle or not, no matter what my diet is.