Yesterday I finished my first 8 week ďbulkingĒ cycle and started a proscribed 1-2 week rest. Iím thinking closer to 1 week or Iíll go nuts.
Iím quite happy with the results. My body weight went from 140lbs to 148lbs, exactly a pound a week as I planned. My body fat is at 8%. Unfortunately I didnít have a caliper or measuring tape when I started so I canít give exact gains however I have made noticeable gains everywhere except my legs which were already in good shape from running mountains. The best progress seems to be my shoulders and triceps so Iím adjusting my next cycle accordingly and adding more pulling movements. Numerous people have made unsolicited comments that I appear to be getting bigger but donít look like IĎve gained weight.
Also my strength is returning even though the program I am using is designed to put on muscle mass and not focus on strength gains. Despite pulling a muscle in my thigh, requiring a nearly 2 week leg layoff, my Dead Lifts squeaked back above 300lbs and my Squats are closing in on that. My bench has always sucked but itís almost up to 200lbs with 225lbs being the max I ever got when power lifting.
I think the key to me make as much progress in 8 weeks as it took me 8 months to do 15 years ago is attributable to 3 things. One, having been previously conditioned from power lifting. Two, much improved nutrition. Three, 6 day/week full body workouts but maintaining the same volume I would have had I been blasting each body part once a week as I did back in my power lifting days. Canít say which is the most significant factor but Iím quite surprised at the gains Iíve made at 50 years old considering I never did this well at 35.