Bulking Up --Strength & Health, November 1968. By John McCallum
Years ago, a fool proof method of bulking up was discovered. And yet gaining weight is a
major problem with bodybuilders today because the old method somehow got lost in the
shuffle. It's too bad, because gaining weight is really no problem. Bulking up is far and
away the easiest part of bodybuilding.
If you want to make use of some old gold and really apply yourself, you can gain lots of
weight. If you want to quit scratching around for something new for a couple of months,
you can get as bulky as you want.
Let's review the old method, and then we'll outline a program for you.
We can sum up the essentials very quickly. Squats and milk. That's the gist of it. Heavy
squats and lots of milk and never mind if the principle is years old.
If you're in doubt, let me tell you this. I get scores of letters from lifters around the country
who've tried the squats and milk program. They all say the same thing. They gained more
weight in a month on the squats and milk than they had in a year or more on other types of
programs.Gains of twenty to thirty pounds in a month are not uncommon. If you don't gain
at least ten pounds a month you're doing something wrong.
Lets take it piece by piece. We'll start with the milk bit.
The bodybuilders who don't gain well on milk usually fail because they misunderstand the
instructions to drink a lot of it. I've met a few men who thought a couple glasses was a lot.
That's not what I mean. When I say a lot of milk, I'm talking about a gallon or so a day. A
gallon of milk a day may sound excessive, and perhaps it is, but it's a sure guarantee of fast
You can even soup up the milk a bit by adding a few items to it; like a day's supply of
protein supplement, some ice cream or maybe some skim milk powder. Either way, just
make sure you drink a gallon a day.
The other essential to the program is the squat. This, like the milk, is often badly
misunderstood. Let's outline a bulking up routine for you, and d