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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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2 bulk phases?
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2 bulk phases?
10/28/12 10:38 AM
Is there anyone that has done 2 phases of Bulk?
Wondering if its viable or if my body will get used to it

So its basically 3 weeks Build followed by 12 weeks Bulk followed by the 3 weeks of block 3 "beast"
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RE: 2 bulk phases?
10/29/12 5:55 AM as a reply to Wiicera.
I see no problem with this if you need to keep packing on Muscle Mass, except that I really miss the "I don't knows!" in the Bulk Phase. Add back some "I don't knows" and it should work great if you want to pack on more muscle.

You might also consider just doing the Beast Workouts but keeping your Build and Bulk calorie targets and macros....this also gets you doing the "I don't knows!"

Keep pushing the weight!


Robert Broussard
Dedicated Republic
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RE: 2 bulk phases?
10/29/12 7:08 AM as a reply to RBroussard.
RBroussard:
I see no problem with this if you need to keep packing on Muscle Mass, except that I really miss the "I don't knows!" in the Bulk Phase. Add back some "I don't knows" and it should work great if you want to pack on more muscle.

You might also consider just doing the Beast Workouts but keeping your Build and Bulk calorie targets and macros....this also gets you doing the "I don't knows!"

Keep pushing the weight!


Robert Broussard
Dedicated Republic


I currently eat without counting calories since counting calories makes me stressed.
I should be hitting around 3 000 calories or so a day though, trying to eat as clean as possible while hitting a calorie surplus, but i seem to not gain that much weight, probably, because im young and burn alot of calories.
So far ive gained 7-8 pounds though.
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RE: 2 bulk phases?
10/30/12 8:56 AM as a reply to Wiicera.
The Book of Beast says that if you didn't gain much BF during Bulk phase, it is OK to do a second round of Bulk before moving on to Beast phase. That is what I did since I actually lost weight during build and spent the first Bulk round getting back up to my pre Body Beast weight. I just started my Beast phase 3 days ago.

However, as a counter point, Sagi recommended just sticking with the program as intended during a recent chat. He said "The body can only take so much. Trust the program as it is written. Take a week off after Beast Phase and start again."

After going through Bulk twice, I definitely saw myself plateau and had minimal gains in either size or increasing my weights for the last 2 weeks of Bulk round 2. So I am glad to move on to Beast phase just to mix things up again.

At this point, I would agree with Sagi to just do the program as is. You can try to stack Bulk rounds, but if you are not seeing improvement move on to Beast phase.
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RE: 2 bulk phases?
10/30/12 3:06 PM as a reply to Gasman94.
Gasman94:
The Book of Beast says that if you didn't gain much BF during Bulk phase, it is OK to do a second round of Bulk before moving on to Beast phase. That is what I did since I actually lost weight during build and spent the first Bulk round getting back up to my pre Body Beast weight. I just started my Beast phase 3 days ago.

However, as a counter point, Sagi recommended just sticking with the program as intended during a recent chat. He said "The body can only take so much. Trust the program as it is written. Take a week off after Beast Phase and start again."

After going through Bulk twice, I definitely saw myself plateau and had minimal gains in either size or increasing my weights for the last 2 weeks of Bulk round 2. So I am glad to move on to Beast phase just to mix things up again.

At this point, I would agree with Sagi to just do the program as is. You can try to stack Bulk rounds, but if you are not seeing improvement move on to Beast phase.


Would it be better for me if i did it like normal the first 90 days and then do another round?
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RE: 2 bulk phases?
10/30/12 4:51 PM as a reply to Wiicera.
For anyone extending a round, or completing back-to-back rounds of Body Beast, it would be advisable to take a week off for deloading - follow the same workouts, but use ~50% of the weight normally used, or spend some time with medium intensity workouts from an alternate program.

It's important to remember that Body Beast, unlike most of the other higher intensity programs from TBB, does NOT include an active recovery phase, and it is during recovery that muscle gains and increased strength are realized. The workouts provide the stimulus for growth and change, recovery (which includes nutrition and rest in all forms) is what allows the body to make those changes happen.
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RE: 2 bulk phases?
10/31/12 5:24 AM as a reply to Wiicera.
i think the Build workouts are just as important as the Bulk workouts and your body might adapt to the Bulk workouts after doing them for so long, slowing your results. i just started the Beast phase about half a week ago and personally after 6 weeks of the Bulk phase i couldn't wait to get back to Build workouts and now that i'm feeling stronger and lifting more they're even more intense and a welcome change. upping your weights and switching up your routine is the key in my opinion.
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RE: 2 bulk phases?
10/31/12 4:32 PM as a reply to dirtydon.
Progression (routine increasing in load) is beneficial; regularly changing the structure and scheduling of workouts is not, in the context of dedicated strength and/or hypertrophic training.

The alternating Build/Bulk workout scheduling in the Beast Phase is effective because the inherent limitations in volume imposed from changing the structure/order of the movements serves as a natural limiting mechanism...coming at the tail end of the program, while under a heavy caloric deficit, those programmed limitations help to avoid overtraining/fatigue which might otherwise result from those who've become accustomed to regularly increasing their loading.

The larger point is that arbitrary notions of variety, muscle confusion, etc., are not universally applicable for all goalsets. A more dynamic programming model is useful in a P90X (which focuses on building a well-rounded foundation of fitness) or X-2 program, but for Body Beast, which has a much more specific goalset, variety can often be counter-productive.
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RE: 2 bulk phases?
11/1/12 12:22 PM as a reply to Wiicera.
Im thinking about doing this last week of Bulk, then going into Beast phase then back into Bulk phase again
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RE: 2 bulk phases?
11/9/12 2:25 PM as a reply to Wiicera.
Last bulk workout tomorrow, Shoulders.
Gonna go ahead and follow the Beast 30 days then do another bulk phase after that.
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RE: 2 bulk phases?
11/12/12 10:05 AM as a reply to Wiicera.
A couple thoughts.

First, I found the build workouts to be harder and probably better than the bulk workouts. I am not so sure that just because they call it "bulk" that phase 2 is better for muscle growth than phase 1. It's more that you've adapted to the exercises and that the nutrition is geared towards calorie surplus.

Second, the key to all of this, regardless of which workout you're doing, is that you increase the weight you're lifting with every single successive workout. This may not be possible with some of the small muscle ones, like shoulder raises. But for chest, back, and legs, i.e. your big muscle groups, you need to be going up by around 5 pounds per workout. The only way to force adaptation to a higher weight is to actually expose your muscles to a higher weight.
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