I'm going through a bulking phase right now and let me say I'm enjoying it immensely. I always was able to put on a little mass even while on a low-calorie diet so I wasn't sure how much I believed the "you can't bulk and lose fat at the same time" argument. Well, now that I've combined the bulking with the extra calories I'm seeing much more rapid gains in mass. Thanks to this site (a special thanks to Naxis) for your help.

Now for my questions:

1: I read in an old post that doing Lat Pulldowns behind the neck is bad for your shoulders. Is this true? Seems like it works the back so well and I'd hate to have to give it up. When I pull down in front it seems to work the shoulders more than the back.

2: Is there a minimum amount of time I should bulk for? I'm thinking of making it 3 weeks and then cutting so I am fit for the end of summer, then going back to bulking again once fall hits.

3: What would be a good group of exercises for back and shoulders? Currently I do Lat Pulldowns, Military Press, Standing Row & Bent-over Row.

Thanks again for all the help.

Hondo

Bulking is fun, isnt it? http://www.healthboards.com/ubb/smile.gif

Originally posted by GeoRunnerHondo:


1: I read in an old post that doing Lat Pulldowns behind the neck is bad for your shoulders. Is this true? Seems like it works the back so well and I'd hate to have to give it up. When I pull down in front it seems to work the shoulders more than the back.

It puts you at a much higher risk for a rotator cuff injury using the behind-the-neck method. Pulling to the front, just to the collar bone works the back very well. Since it's a pull down and not a raise, it shouldn't be using the shoulders that much. Check your form. Going from back to front should be a very small change.

2: Is there a minimum amount of time I should bulk for? I'm thinking of making it 3 weeks and then cutting so I am fit for the end of summer, then going back to bulking again once fall hits.

Ideally a whole macro cycle should be 12 to 18 weeks, but if you have just a short term goal for now, do whatever works. If you want to get serious about muscle gain, plan for at least 12 weeks.

3: What would be a good group of exercises for back and shoulders? Currently I do Lat Pulldowns, Military Press, Standing Row & Bent-over Row.

Remember for back, two handed rows can be altered by going wide grip or close grip. Lat pulldowns, bent over dumbell or barbell rows, seated rows, dumbell pullovers, stiff arm cable pulldowns and *pullups*.

For shoulders, upright rows (cable, barbell or dumbell), lateral/front/rear dumbell raises, military presses, and Arnold presses are all good. I love upright rows, personally, but do at least 3 shoulder exercises on shoulder day (anterior/lateral/posterior delt).



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Keep your body lean, your blood clean and your mind sharp. -Rollins

Hmm, not sure where my reply to this went. I had typed one out yesterday but it seems to be gone. Here we go again:

Bulking is the best. I can't remember the last time my goal was to eat MORE! The best is the gains I'm seeing. My wife keeps commenting on how big and hard my thighs, chest and biceps are getting.

1: I actually only have a stable bar to do the Lat Pulldowns on so they are actually pull ups. The bar is the same shape as the one used for the Lat Pulldowns though, so I assume (maybe incorrectly) that the same muscles are being used. I've switched to pulling to the front and while I don't feel it as much in my back the last thing I need is a rotator cuff problem.

2: Thanks for the tips on bulking/cutting cycle length. It's going to be a challenge for me to work out a schedule because I have some running goals I want to meet. I'd like to run a 5K in six minute miles in October, then a 25K in under 1:45:00 total time in May, so I won't want to bulk up too much. If I meet those goals though I would probably never run another road race again, and just run for cardio.

3: Thanks for the exercises. I'm going to have to give them all a try at some point...mix up the routine a little.