{"id":13373,"date":"2019-07-08T17:14:43","date_gmt":"2019-07-08T21:14:43","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13373"},"modified":"2019-07-15T10:08:03","modified_gmt":"2019-07-15T14:08:03","slug":"bulk-up-welcome","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/","title":{"rendered":"Welcome To Your 8-Week ‘Bulk Up’ Program"},"content":{"rendered":"<p>Are you ready to take your body to the next level? You’ve come to the right place.<\/p>\n<p>I’m <a href=\"http:\/\/www.jeremyscottfitness.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Jeremy Scott<\/a>, certified personal trainer, nutrition specialist, cover model, and author, and I’m here to kick your butt\u2014into the best shape of your life. For the next eight weeks, you’re going to train smart and <em>hard<\/em> to build muscle and get ripped.<\/p>\n<p>You’ll be doing a variety of compound lifts, classic bodybuilding exercises, functional movements, mobility work, and <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/07\/18\/confusing-fitness-terms\/\" target=\"_blank\" rel=\"noopener noreferrer\">metabolic training<\/a> to transform your body. This program is just the balance of real science and bro-science you need to get bigger, stronger, and even leaner.<\/p>\n<p>Outside of the gym, you’ll be focusing on eating for the body you want. That means whole, nutrient-dense foods and taking in enough calories\u2014and the right macronutrients (carbs, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a>, and fat)\u2014to fuel your body to perform and grow. You won’t be following a strict meal plan, though. Instead, I’ll teach you how to calculate the nutrients you need so you have the information and flexibility to nail your nutrition beyond these eight weeks.<\/p>\n<p>Today, I’m smacking you with everything you need to get started: your full training program, your nutrition guidelines, and a grocery list that’s bursting with options.<\/p>\n<h1>Training<\/h1>\n<p>Ready to pack on the muscle? You\u2019ll follow this workout plan throughout the entire eight-week Bulk Up program. Before we break down your training sessions, check out my biggest lifting tips:<\/p>\n<p><strong>Rest Time: <\/strong>Don\u2019t speed through your sets! Take your time and really focus on your time under tension in each exercise. It\u2019s not just about pushing load; it\u2019s about feeling the muscle working and getting fatigued. Give yourself between one and two minutes of rest between sets and really zone in on the muscles you\u2019re working in each set.<\/p>\n<p><strong>Proper Loads: <\/strong>This is not a contest, and nobody cares how heavy you think you can lift. Find a load that challenges you, but that you can always lift with proper form. When you can reach or surpass the number of reps for a given exercise consistently, then\u2014and only then \u2014should you add more weight.<\/p>\n<p><strong>Rep Ranges<\/strong>: I\u2019ve found that muscle-growth magic tends to occur somewhere around the 10-rep mark for most movements. But everyone is different, so track your reps and weight week-to-week and adjust your rep scheme as needed. You can always start out lifting a little lighter for more reps.<\/p>\n<p><strong>Exercise Changes<\/strong>: Movements can be modified for various reasons, whether you don\u2019t have access to a certain piece of equipment or have a mobility issue (like in your knees, hips, or ankles). If you feel a much better contraction and \u2018pump\u2019 doing front squats instead of back squats, do your thing. Finding what works best for you and your body is key in every program.<\/p>\n<p>Here\u2019s your weekly programming breakdown:<\/p>\n<ul>\n<li><strong>Day 1:<\/strong> Legs<\/li>\n<li><strong>Day 2: <\/strong>Chest & Triceps<\/li>\n<li><strong>Day 3: <\/strong>Metabolic Conditioning<\/li>\n<li><strong>Day 4: <\/strong>Back & Abs<\/li>\n<li><strong>Day 5: <\/strong>Mobility & Foam Rolling Work<\/li>\n<li><strong>Day 6: <\/strong>Shoulders & Biceps & Calves<\/li>\n<li><strong>Day 7: <\/strong>Mobility & Foam Rolling Work<\/li>\n<\/ul>\n<p>On all lifting days, you\u2019ll preface your workout with some mobility prep work. Move through either the upper-body or lower-body mobility moves depending on the muscle groups you\u2019ll be training afterward.<\/p>\n<h2><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"13703\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/web-60\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?fit=811%2C791&ssl=1\" data-orig-size=\"811,791\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?fit=300%2C293&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?fit=740%2C722&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-13703 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?resize=740%2C722&ssl=1\" alt width=\"740\" height=\"722\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?w=811&ssl=1 811w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?resize=300%2C293&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?resize=768%2C749&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?resize=272%2C265&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?resize=740%2C722&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"13703\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/web-60\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?fit=811%2C791&ssl=1\" data-orig-size=\"811,791\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?fit=300%2C293&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?fit=740%2C722&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-13703 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20811%20791%22%3E%3C%2Fsvg%3E\" alt width=\"811\" height=\"791\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20811%20791%22%3E%3C%2Fsvg%3E 811w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?w=811&ssl=1 811w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?resize=300%2C293&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?resize=768%2C749&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?resize=272%2C265&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg?resize=740%2C722&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.jpg\"><\/h2>\n<h2><\/h2>\n<h2><\/h2>\n<h2 style=\"text-align: left;\"><strong>(Download the Mobility Prep moves in PDF form <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-1-mobility-prep.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">HERE<\/a>.)<\/strong><\/h2>\n<p> <\/p>\n<p>Here’s the full breakdown of the workouts you’ll be crushing for the next two months:<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"13705\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/web-61\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?fit=804%2C3714&ssl=1\" data-orig-size=\"804,3714\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?fit=65%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?fit=222%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-13705 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?resize=740%2C3418&ssl=1\" alt width=\"740\" height=\"3418\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?w=804&ssl=1 804w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?resize=65%2C300&ssl=1 65w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?resize=768%2C3548&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?resize=272%2C1256&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?resize=740%2C3418&ssl=1 740w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"13705\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/web-61\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?fit=804%2C3714&ssl=1\" data-orig-size=\"804,3714\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"Web","orientation":"1"}\" data-image-title=\"Web\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?fit=65%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?fit=222%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-13705 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20804%203714%22%3E%3C%2Fsvg%3E\" alt width=\"804\" height=\"3714\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20804%203714%22%3E%3C%2Fsvg%3E 804w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?w=804&ssl=1 804w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?resize=65%2C300&ssl=1 65w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?resize=768%2C3548&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?resize=272%2C1256&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg?resize=740%2C3418&ssl=1 740w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.jpg\"><\/p>\n<h2><\/h2>\n<h2><\/h2>\n<h2 style=\"text-align: left;\"><strong>(Download your full training plan in PDF form <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/BULK-UP-infographic-2-.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">HERE<\/a>.)<\/strong><\/h2>\n<p> <\/p>\n<h1>Nutrition<\/h1>\n<p>As you know, your nutrition plays a huge role in your ability to pack on the muscle. You\u2019ll get more specific information about how to properly fuel your body for major gains a little later, but for now keep these general guidelines in mind throughout the day. Then, check out my go-to grocery list to make sure you\u2019re stocked on quality <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener noreferrer\">proteins<\/a>, carbs, fats, and pantry staples so you\u2019ll know what to put on your plate\u2014keep an eye out for information on how much of these foods you\u2019ll want to eat throughout these eight weeks! I\u2019ll flesh it all out in a separate article.<\/p>\n<h2>The \u2018Bulk Up\u2019 Daily Nutrition Commandments<\/h2>\n<ol>\n<li>Consume lemon water upon waking and drink plenty of water throughout the day. Proper hydration is key for performance, and lemon provides <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-c\/N-88i\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin C<\/a>, which is good for your immune system and cells!<\/li>\n<li>Consume protein and vegetables (the greener the better!) at every meal. Veggies are packed with micronutrients for optimal overall health, while protein is the building block of all muscle. If you want to build lean mass, it\u2019s vital that you consume enough protein throughout the day.<\/li>\n<li>Take a high-quality daily <a href=\"https:\/\/www.vitaminshoppe.com\/c\/probiotics\/N-8h7\" target=\"_blank\" rel=\"noopener noreferrer\">probiotic supplement<\/a>. Probiotics (healthy bacteria) are important for overall gut health while supporting digestive function and bolstering your immune system.<\/li>\n<li>Plan for all of your day\u2019s meals. If you know you will be eating out or traveling, plan accordingly so that your day\u2019s overall nutrition is still on-target. Preparation is key in building the body you want. Pack snacks and meals, if necessary!<\/li>\n<li>Don\u2019t keep junk food in the house\u2014if you can\u2019t resist temptation, eliminate it completely. This way, when a craving hits you\u2019ll have to make a choice to leave the house to make an unhealthy food choice.<\/li>\n<li>Pre- and post-workout nutrition matters! If you prefer to train fasted in the morning, go for it\u2014as long as you feel like you have the energy to really train hard. Otherwise, go for a mix of carbs and protein before you hit the gym. (Just make sure you count this snack toward your daily macronutrient goals, which we\u2019ll get to next week!) And remember, it\u2019s crucial to eat quality carbs and protein post-workout so your body can send these nutrients into your muscles to jumpstart recovery. I like a one-to-one ratio of carbs to protein after a workout. If you find you\u2019re not gaining muscle at that ratio, up your snack to a two-to-one ratio of carbs to protein.<\/li>\n<li>Focus on eating whole, real foods whenever possible. You can fill in gaps (especially with protein) with a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener noreferrer\">supplement<\/a>. It\u2019s called supplementation for a reason! Don\u2019t rely too heavily on powders when you have whole foods accessible, though.<\/li>\n<\/ol>\n<p>To help you prep your kitchen for clean gains, use this grocery list the next time you hit the supermarket. You’ll stock up on all the good stuff, with none of the junk:<\/p>\n<h2 style=\"text-align: left;\"><strong>(Download your Bulk Up Grocery List PDF <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/Bulk-Up-Grocery-List.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">HERE<\/a>.)<\/strong><\/h2>\n<p> <\/p>\n<p> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you ready to take your body to the next level? You’ve come to the right place. I’m Jeremy Scott, certified personal trainer, nutrition specialist, cover model, and author, and I’m here to kick your butt\u2014into the best shape of your life. For the next eight weeks, you’re going to train smart and hard to build<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/\">Read More <span class=\"screen-reader-text\">Welcome To Your 8-Week ‘Bulk Up’ Program<\/span><\/a><\/p>\n","protected":false},"author":134,"featured_media":13772,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[311],"tags":[],"class_list":["post-13373","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bulk-up"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Welcome To Your 8-Week 'Bulk Up' Program | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Are you ready to take your body to the next level? You've come to the right place. I'm Jeremy Scott, certified personal trainer, nutrition specialist, ...\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Welcome To Your 8-Week 'Bulk Up' Program | What\u2019s Good blog\" \/>\n<meta property=\"og:description\" content=\"Are you ready to take your body to the next level? You've come to the right place. I'm Jeremy Scott, certified personal trainer, nutrition specialist, ...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-08T21:14:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-07-15T14:08:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/JS.jpg?fit=740%2C306&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"740\" \/>\n\t<meta property=\"og:image:height\" content=\"306\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Scott, C.P.T., C.N.S.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Scott, C.P.T., C.N.S.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/\"},\"author\":{\"name\":\"Jeremy Scott, C.P.T., C.N.S.\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/6a937c5addc33acd895bc53280fccc20\"},\"headline\":\"Welcome To Your 8-Week ‘Bulk Up’ Program\",\"datePublished\":\"2019-07-08T21:14:43+00:00\",\"dateModified\":\"2019-07-15T14:08:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/\"},\"wordCount\":1108,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/JS.jpg?fit=740%2C306&ssl=1\",\"articleSection\":[\"Bulk Up\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/\",\"name\":\"Welcome To Your 8-Week 'Bulk Up' Program | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/JS.jpg?fit=740%2C306&ssl=1\",\"datePublished\":\"2019-07-08T21:14:43+00:00\",\"dateModified\":\"2019-07-15T14:08:03+00:00\",\"description\":\"Are you ready to take your body to the next level? You've come to the right place. I'm Jeremy Scott, certified personal trainer, nutrition specialist, ...\",\"breadcrumb\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#primaryimage\",\"url\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/JS.jpg?fit=740%2C306&ssl=1\",\"contentUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/JS.jpg?fit=740%2C306&ssl=1\",\"width\":740,\"height\":306},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.vitaminshoppe.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Bulk Up\",\"item\":\"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Welcome To Your 8-Week ‘Bulk Up’ Program\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/\",\"name\":\"What\u2019s Good blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.vitaminshoppe.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\",\"name\":\"The Vitamin Shoppe\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/v-logo.png?fit=250%2C250&ssl=1\",\"contentUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/v-logo.png?fit=250%2C250&ssl=1\",\"width\":250,\"height\":250,\"caption\":\"The Vitamin Shoppe\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\",\"https:\/\/x.com\/VitaminShoppe\",\"https:\/\/www.instagram.com\/vitaminshoppe\/\",\"https:\/\/www.linkedin.com\/company\/the-vitamin-shoppe\/\",\"https:\/\/www.pinterest.com\/VitaminShoppe\/\",\"https:\/\/www.youtube.com\/user\/TheVitaminShoppe1\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/6a937c5addc33acd895bc53280fccc20\",\"name\":\"Jeremy Scott, C.P.T., C.N.S.\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/c878b33f740c49bf4b4cdbc9d440a78a90f1b4bb5f1c9ddce9bf93aa8676f30b?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/c878b33f740c49bf4b4cdbc9d440a78a90f1b4bb5f1c9ddce9bf93aa8676f30b?s=96&d=mm&r=g\",\"caption\":\"Jeremy Scott, C.P.T., C.N.S.\"},\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/author\/jeremy-scott\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Welcome To Your 8-Week 'Bulk Up' Program | What\u2019s Good blog","description":"Are you ready to take your body to the next level? You've come to the right place. I'm Jeremy Scott, certified personal trainer, nutrition specialist, ...","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/","og_locale":"en_US","og_type":"article","og_title":"Welcome To Your 8-Week 'Bulk Up' Program | What\u2019s Good blog","og_description":"Are you ready to take your body to the next level? You've come to the right place. I'm Jeremy Scott, certified personal trainer, nutrition specialist, ...","og_url":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/","og_site_name":"What\u2019s Good blog","article_publisher":"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/","article_published_time":"2019-07-08T21:14:43+00:00","article_modified_time":"2019-07-15T14:08:03+00:00","og_image":[{"width":740,"height":306,"url":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/JS.jpg?fit=740%2C306&ssl=1","type":"image\/jpeg"}],"author":"Jeremy Scott, C.P.T., C.N.S.","twitter_card":"summary_large_image","twitter_creator":"@VitaminShoppe","twitter_site":"@VitaminShoppe","twitter_misc":{"Written by":"Jeremy Scott, C.P.T., C.N.S.","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#article","isPartOf":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/"},"author":{"name":"Jeremy Scott, C.P.T., C.N.S.","@id":"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/6a937c5addc33acd895bc53280fccc20"},"headline":"Welcome To Your 8-Week ‘Bulk Up’ Program","datePublished":"2019-07-08T21:14:43+00:00","dateModified":"2019-07-15T14:08:03+00:00","mainEntityOfPage":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/"},"wordCount":1108,"publisher":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/#organization"},"image":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/JS.jpg?fit=740%2C306&ssl=1","articleSection":["Bulk Up"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/","url":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/","name":"Welcome To Your 8-Week 'Bulk Up' Program | What\u2019s Good blog","isPartOf":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#primaryimage"},"image":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/JS.jpg?fit=740%2C306&ssl=1","datePublished":"2019-07-08T21:14:43+00:00","dateModified":"2019-07-15T14:08:03+00:00","description":"Are you ready to take your body to the next level? You've come to the right place. I'm Jeremy Scott, certified personal trainer, nutrition specialist, ...","breadcrumb":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#primaryimage","url":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/JS.jpg?fit=740%2C306&ssl=1","contentUrl":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/JS.jpg?fit=740%2C306&ssl=1","width":740,"height":306},{"@type":"BreadcrumbList","@id":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up-welcome\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.vitaminshoppe.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Bulk Up","item":"https:\/\/www.vitaminshoppe.com\/blog\/bulk-up\/"},{"@type":"ListItem","position":3,"name":"Welcome To Your 8-Week ‘Bulk Up’ Program"}]},{"@type":"WebSite","@id":"https:\/\/www.vitaminshoppe.com\/blog\/#website","url":"https:\/\/www.vitaminshoppe.com\/blog\/","name":"What\u2019s Good blog","description":"","publisher":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.vitaminshoppe.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.vitaminshoppe.com\/blog\/#organization","name":"The Vitamin Shoppe","url":"https:\/\/www.vitaminshoppe.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/v-logo.png?fit=250%2C250&ssl=1","contentUrl":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/v-logo.png?fit=250%2C250&ssl=1","width":250,"height":250,"caption":"The Vitamin Shoppe"},"image":{"@id":"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/","https:\/\/x.com\/VitaminShoppe","https:\/\/www.instagram.com\/vitaminshoppe\/","https:\/\/www.linkedin.com\/company\/the-vitamin-shoppe\/","https:\/\/www.pinterest.com\/VitaminShoppe\/","https:\/\/www.youtube.com\/user\/TheVitaminShoppe1"]},{"@type":"Person","@id":"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/6a937c5addc33acd895bc53280fccc20","name":"Jeremy Scott, C.P.T., C.N.S.","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/c878b33f740c49bf4b4cdbc9d440a78a90f1b4bb5f1c9ddce9bf93aa8676f30b?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/c878b33f740c49bf4b4cdbc9d440a78a90f1b4bb5f1c9ddce9bf93aa8676f30b?s=96&d=mm&r=g","caption":"Jeremy Scott, C.P.T., C.N.S."},"url":"https:\/\/www.vitaminshoppe.com\/blog\/author\/jeremy-scott\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/JS.jpg?fit=740%2C306&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8QYGg-3tH","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/posts\/13373","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/users\/134"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/comments?post=13373"}],"version-history":[{"count":0,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/posts\/13373\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/media\/13772"}],"wp:attachment":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/media?parent=13373"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/categories?post=13373"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/tags?post=13373"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}