Bulking Up Hollywood Style

Hollywood Style Training

First things first! There are two different types of hypertrophy (muscle growth) you can target. There is myofibrillar hypertrophy and sarcoplasmic hypertrophy. In order to maximize muscle growth it is imperative that you target both types of hypertrophy.

Myofibrillar hypertrophy 

This is an increase in size of the actual contractual filaments of a muscle. Training for myofibrillar hyertrophy requires heavy loads with lower reps and longer rest periods. Example: 4 sets of 4-6 reps with 3 minutes of rest between sets. Training in this manner results in a large increase of strength as well as an increase in muscle size and density.

Sarcoplasmic Hypertrophy 

This type of growth is an increase in the fluid like substance surrounding the actual protein structure of a muscle cell and contributes to the ‘pump’ everyone knows so well. This type of muscle growth results in little or no increase in strength. Training for sarcoplasmic hypertrophy requires a large amount of sets and reps with short rest periods. Example: 4 sets of 8-12 reps with 60 seconds rest between sets.

Setting Up Your Workout for Success

In order to maximize muscle growth it is imperative that you train for both types of hypertrophy. Most people either train for strength or train for the pump. Very few people do both and those that do see incredible results.

The best way to structure a muscle building workout program is to set it up so you are hitting each muscle group 2x per week in only 4 workouts.

Example:

Hollywood Bulk Up Workout Split 

Monday: Chest (heavy), Shoulders/Triceps (fatigue)

Tuesday: Legs (heavy), Back/Biceps (fatigue)

Wendesday: Rest

Thursday: Shoulders/Tri’s (heavy) and Chest (fatigue)

Friday: Back/Biceps (heavy) and Legs (fatigue).

Notes:

As you can see you will be hitting each muscle group two times per week. Each workout begins with myobrillar hypertrophy (heavy training) and finishes with pump training (fatigue training). You will alternate which muscles will be targeted for heavy training and fatigue training. This is the best way to set it up because you will be fully recovered for the heavy training, which is crucial to make progress in strength myofibrillar growth. When it is time for the pump movements you will be a little fatigued – which is the goal.

The Hollywood Style Workout 

Workout A – Chest, Shoulders and Triceps

Bench Press: 3 x 4-6 reps (3 minutes rest)

Incline DB Press: 2 x 6-8 reps (3 minutes rest)

Machine or Dumbbell Shrugs: 3 x 10-12 (60 seconds rest)

Workout B – Legs, Back and Biceps

Squat: 3 x 4-6 reps (3 minutes rest)

Lat Pull Down: 3 x 8-12 reps (90 seconds rest)

Cable Rows: 3 x 10-12 (60 seconds rest

Barbell Curls: 3 x 8-10 (90 seconds rest)

Incline DB Curls: 2 x 10-12 (60 seconds rest)

Workout C – Shoulders, Tri’s and Chest

Seated DB Shoulder Press: 3 x 5-8 reps (3 minutes rest)

Close Grip Bench: 3 x 6-8 reps (3 minutes rest)

Barbell or Dumbbell Shrugs: 3 x 6-8 reps (3 minutes rest)

Wide Grip Dips: 3 x 8-12 reps (90 seconds rest)

Incline DB Flyes: 3 x 8-12 reps (60 seconds rest)

Workout D – Back, Bi’s and Legs 

Weighted Chin ups: 3 x 4-6 reps (3 minutes rest)

Leg Press or Squat: 3 x 12-15 reps (90 seconds rest)

Leg Curls: 3 x 8-12 reps (60 seconds rest)

Weighted Calf Raises: 3 x 12-20 reps (60 seconds rest)

Tips for Maximum Lean Muscle Gains 

Record Your Workout: 

It is imperative that you track your progress if you want maximum gains. Every time you are doing a workout you should know exactly how much weight you used last time. By knowing this you can strive for continual improvement. The most important exercises to track are those being trained heavy for myofibrillar hypertrophy.

Eat Your Biggest Meal Post Workout

For maximum lean muscle gains you should be providing your muscles with plenty of nutrients for growth within 3 hours after your workout. This is when your body is primed for maximum growth. Your post workout meals should be high in protein, very high in carbs and low in fat. Carbs will help replenish and restore glycogen levels which will put you into an anabolic state. Fat is kept low because fat slows down the absorption process.

Eat Less Calories on Your Rest Days 

If you want to stay lean and ripped as you pack on muscle you should be lowering your calorie intake on your rest days. For best results you should add 45 minutes of low intensity cardio to maximize fat burning without impeding recovery or muscle gains. By lowering your calories on your rest days you can burn a little fat to ensure you stay lean. In addition, lowering your cals a few times per week regulates your anabolic hormones and receptors. This sounds counter-intuitive but dropping calories a few times per week will improve your muscle gains.

Concluding Thoughts

After starting this program you will be amazed at how fast your physique will improve. When you focus on building muscle strategically while staying lean, a 5 lbs increase in muscle will look like 15 lbs. This is the very technique that Hollywood actors employ to bulk up for movie roles. Brad Pitt was only 170-175 lbs in the movie Troy at nearly 6’ tall, yet he appears to be much bigger.

About the Author

Greg O’Gallagher is a certified personal trainer, fitness model and founder of Kinobody.com. Kinobody is rapidly becoming the top website on building the lean and muscular look. In addition, Greg O’Gallgher is well known for his motivating YouTube videos.