Bulk Up With an Off-Season Muscle-Building Workout | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Bulk Up With an Off-Season Muscle-Building Workout

May 26, 2012

Must See Strength Training Videos

The fastest, most natural way to build muscle tone is to perform exercises that release muscle-building testosterone and growth hormones. And the surest way to get these juices flowing is by targeting the legs and glutes—the largest muscle groups in the body. A few sets of Biceps Curls simply cannot match Squats or Deadlifts when it comes to adding bulk. When you focus on your legs, you’ll see muscle growth throughout your whole body.

This off-season, consider a muscle-building program that incorporates full-body workouts on non-consecutive days three to four times per week. You can also increase calorie intake with five or six small nutritious meals per day, and average at least eight hours of sleep for recovery. Learn about more techniques you can combine with your workouts to build muscle.

Begin each session warming up the upper- and lower-body muscles and end each workout with static stretches, holding each stretch 10-15 seconds.

Strength Day – Workout 1

  • Deadlifts, Barbell Squats OR Leg Presses
  • Dumbbell Front Lunges (5 reps per leg) OR Dumbbell Wall Squats
  • Pulldowns, Weighted Pull-Ups, Weighted Bar Dips OR Bench Presses
  • Prone and Side Planks (60 seconds each movement)

Sets/Reps: 5x5 at 80-90 percent one-rep max (1 RM) with two minutes of rest between sets

Hypertrophy Day – Workout 2

  • Farmer's Walks
  • Dumbbell Step-Ups (eight to 10 reps per leg)
  • Dumbbell Side Lunges (eight to 10 reps per leg each side)
  • Barbell Rows
  • Overhead Presses
  • Weighted Crunches

Sets/Reps: 4x8-10 at 70-80 percent 1 RM with 30-60 seconds rest between sets

Endurance Day – Workout 3

  • Box Jumps (on to a one- to two-foot box) OR Burpees combined with Med Ball Push-Ups (12-15 Burpees immediately followed by 12-15 Push-Ups with hands on a medicine ball)
  • Dumbbell Single-Leg Squats
  • Upright Rows
  • Pulldowns
  • One-Arm Dumbbell Row (12-15 reps per arm)
  • Prone and Side Planks (60 seconds each movement)

Sets/Reps: 3x12-15 at 60-70 percent 1 RM with 30-45 seconds of rest between sets

Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Must See
Derrick Rose Explains How He Stays Positive
Views: 5,020,437
RGIII Talks About His Legacy
Views: 22,752,331
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 4,195,654

Featured Videos

Dwight Howard Ab Workout Views: 63,326
John Wall Elbow-to-Elbow Shooting Drill Views: 186,618
Elite Performance with Mike Boyle: Build Explosive Power With Contrast Training Views: 18,183
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Colby Lewis's Post-Game Band Splitter Routine
Views: 8,349,481
Dwight Howard Stays in the Gym All Night
Views: 4,016,243
Allyson Felix Explains How To Choose a Coach
Views: 8,690,635
Charging Ground Balls With Skip Schumaker
Views: 29,573
Antonio Brown Juggles 3 Footballs
Views: 1,177,260

Load More
More Cool Stuff You'll Like

How Strength Training Changed Rory McIlroy's Game

How to Improve Shoulder Strength and Flexibility

5 Ways to Get a Higher Vertical Jump

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

When Not to Try Unstable Hockey Training

Use Eccentric Lifts to Increase Size and Strength

Deadlift Grip Guide: How Hand Placement Changes the Exercise

5 Quick Workout Fixes for Faster Muscle Growth

Build Strong Legs with the Leg Press Lockdown Workout

Train Like a Pro: MLS Soccer Strength Program

3 Keys to In-Season Baseball Training

What Happens When You Do The Same Exercise Every Day?

Train Like a Pro: Peyton Manning's Core Workout

Train Like a Pro: Damian Lillard's Basketball Core Workout

3 Tips to Blast Through Training Plateaus

6 Gym Machines That Are Actually Worth Your Time

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

4 Exercises From NFL Players to Build True Game Speed

The Top 10 Mistakes Athletes Make in the Weight Room

Build Bulletproof Chest Strength With This Unconventional Method

7 Farmer's Walk Variations for Improved Core Strength

3 Tricks for a Stronger Front Squat

Train Like a Pro: Los Angeles Lakers Strength Training Program

Can You Survive This Insane 100-Rep Push-Up Challenge?

3 Keys to Better Softball Workouts

3 Habits of Highly Successful Coaches

Save Your Shoulders With These Barbell Landmine Exercises

How You Can Olympic Lift With an Injury

Abby Wambach's Soccer Power Workout

The Best Lower-Body Landmine Exercises

Todd Durkin

The 3-Minute Total Arm Pump

Build Wrestling Strength With the Gable Lock Isometric Hold

Putting Together an Off-Season Workout for Point Guards

The 4 Best and Worst Cable Machine Exercises

Jump Higher After a Month With These 3 Exercises

3 Simple Strategies for a Better Workout

Todd Durkin's Complete Football Strength Training Program

Build Awesome Arms With This 15-Minute Workout

Grab a Broom for This Fast-Paced, Full-Body Workout

Add Surprise Sets for a Great Workout Finisher

Prevent Volleyball Shoulder Injuries With These Exercises

Posterior Chain Fixes to Improve Your Game

Get a Full-Body Workout With Just 2 Exercises

Evan Longoria's Off-Season Strength and Resistance Workout

Train Like a Pro: Dustin Pedroia's Baseball Power Workout