"I Wanna Get Biiig!". CrossFit and Bulking Up. Can It Work?

Everyone that comes to us at Reebok CrossFit Connect will have different goals. Some people want to lose weight. Some want to get fitter. Some want to get stronger. But one question we get asked a lot is "Can I still get big doing CrossFit?" Hmmm,  how about it Rich......?

Rich Froning Jr. Reebok CrossFit Games champion 2011 and 2102. Not exactly looking skinny!

This common question usually comes from guys with a typical split routine/ 12 rep/ 4 sets bodybuilding programme that they have gotten so used to over the years. You know how it is;

Chest + Triceps on Monday, Back and Biceps on Wednesday and (possibly!) Legs and Shoulders on Friday.

This is how countless fitness magazines over the years have told you how to train if you are looking to pack on the muscle. It is tried, tested and if you are cramming the calories in too then there is no denying it will work.

The problem lies in that stepping away from this style of training when you have been used to it for so long is really hard. You are happy with your weight, you don't want to lose any and in fact want to get bigger still. How exactly can CrossFit fit in with your goals?

Now, obviously Mr Froning Jr above, didn't get that big just doing CrossFit. He had a background in baseball and Strength and Conditioning before he came to CrossFit so had a good solid foundation on which to build. However, it has been 3 years now since he started CrossFit and his lifts, size and strength are at an all time high.

Back Squat: 195kg

Deadlift: 240kg

Bench: 152kg

Clean & Jerk: 152kg

Snatch 135kg

(although these are likely to be outdated as this was back in October 2012)

With good programming and making use of all the classes your CrossFit box offers you can achieve almost anything you want with CrossFit (although winning the Reebok CrossFit Games two years in a row may be beyond most mere mortals!). Whether this is the endurance to run a full marathon, dropping down to fit into your old size 32" trousers or bulking up to fill out the arms of your Tshirts.

All it takes is help from your coaches to plan your training wisely. If you want to pack on muscle and be 5kg heavier then coming down and smashing out 5 long WODs (or Workouts of the Day) a week isnt going to work.

Here is our simple guide to CrossFit and packing on muscle:

1) You need to lift heavy and often and spend as much 'time under the bar' as you can with the big lifts. Dont concern yourself with an hours chest workout with 6 different variations like incline press, decline press, flyes, decline flyes, cable crossovers etc, etc. Go heavy with 5x5 flat bench, 5x5 Presses and weighted chin ups and you'll be done for the whole upper body. Get Front Squatting, Back Squatting, Deadlifting and Clean & Jerking and the hormonal response you will trigger will be immense. Try and lift at least four times a week.

Get under that bar.... a lot!

2) So what about the WODs? Keep them heavy and keep them short. Ten minutes or under is a good start. That way you will still keep on top of your cardio needs (yes, under 10 minutes can be cardio. Have you ever tried 'Elizabeth'?). 

3) Eat more clean calories than you ever thought possible! Everyone is different with this one but I know that if I wanted to get bigger and bulk up I would need around 5000 calories a day to really see a difference. That's twice the recommended daily amount for men. And I bet you you aren't eating enough, even if you think you are.

Eat tons of meat, fish, veg, nuts and fruit. Get the calories in!

That's it. Oh, and how about this:

Full fat milk. A cheap and excellently balanced natural protein shake -  800 cals / 37g protein per bottle. Drink it!

A simple weekly plan to CrossFit and get bigger, using our box as an example is as follows:

1 or 2 x main WOD classes

1 x Open Gym session (for a short, sharp, heavy WOD)

2 x Barbell Club / Olympic Lifting classes.

(* Our Barbell Club and Olympic Lifting class are 1 hr classes focussing solely on lifting the power and Olympic lifts. No WODs to be nervous about! See our timetable for more info)

This of course depends on how often you can get down per week but it would give you one hell of a shot of muscle building potential. Load up on those calories and you sure as hell wont be losing any weight with this programme.

CrossFit does have an offshoot called CrossFit Football that is geared toward a more heavy lifting focussed programme. Well worth checking out if bulking up is your thing.

The bottom line is, if you programme accordingly, CrossFit and getting bigger and stronger can go hand in hand.

If you would like more information on any of this and how we could help you make the transition between your regular routine and CrossFit, don't hesitate to get in touch. Personal and professional coaching every time you train with us will bring you great results.