Bulk and Cut method

• Bulk – Deliberately targeting a caloric surplus for the purpose of gaining weight over a period of time.

• Cut – Deliberately targeting a caloric deficit for the purpose of losing weight over a period of time.

HOW TO BULK ?

Lift heavy and focus on a moderate rep-range

As the point of bulking is to pack on muscle, it's important to lift heavy in a moderate rep range of about 8-12 reps per set. Base your workouts around compound lifts like the squat and bench press, and add in assistance exercises to focus on particular muscle groups. 

HOW TO CUT ?

Eat at a caloric deficit and focus on a high rep-range

Just as the aim of bulking is to be in a caloric surplus, the aim of cutting is to be in a caloric deficit. This puts you in a “catabolic” state — one where tissue is broken down in the body.