| EP – 382 Everything You Need to Know About Bulking Up

Author / John

44 minute listen

In this episode the Crew dials the voicemail to answer a question from a loyal Power Athlete Radio listener:

It’s Chris from Chicago calling with a quick question. Quick description: I’m 34, about 215 lbs, 18-20% body fat, and life situation – been nesting past few months due to Covid. And, got our first baby due in a couple of weeks. I have come to the grips of reality and starting building out my home gym. Been Grindstone-ing for a couple years, but took a brief hiatus when local gyms shut down.

My question is, in light of my situation and building out a home gym, I am trying to get back into a habit. What are the best techniques for me to build up 10-15 lbs of lean muscle as I deal with situation at home. Thanks guys!

Hard Gainerz Unite!

Serious question: what happened to the #Dadbod fad? Belly over the belt? Back-Dad fat? Over-caloric consumption out of solidarity of your pregnant wife? Is this no longer cool? According to this episode’s caller question from an expecting father, Dadbod means bulking up 10-15 lbs and crushing his new home gym.

John and The Crew breakdown every component necessary teaching you how to successfully put on muscle dialing in sleep, finding the right program, and applying the Power Athlete Bulking Protocol. While a home gym will help create the opportunity for our listener’s goals, many of the contributing factors for building muscle are not realistic during the first phase of the new-baby fog.

This is a must listen for all our hard gainers out there! Take note on training, nutrition, and how to put yourself in the best position to start laying down tracks for the #gaintrain!

DOWNLOAD NOW: Power Athlete Bulking Protocol by John Welbourn

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Have you been squatting on questions for John, Luke and Tex? Maybe you have asked around, and just can’t land on a straight answer. Take a breather, give us a call, and let us do the leg work.

The Power Athlete Radio hotline is OPEN! Dial (929) ING – ING0, leave us a detailed message, and we’ll get to work on finding you answers!

That’s (929) 464 – 4640

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John Welbourn is CEO of Power Athlete and Fuse Move. He is also creator of the online training phenomena, Johnnie WOD. He is a 9 year veteran of the NFL. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and for starter for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his career, John has started over 100 games and has 10 play-off appearances. He was a four year lettermen while playing football at the University of California at Berkeley. He graduated with a bachelor's degree in Rhetoric in 1998. John has worked with the MLB, NFL, NHL, Olympic athletes and Military. He travels the world lecturing on performance and nutrition for Power Athlete. You can catch up with John as his personal blog on training, food and life, Talk To Me Johnnie and at Power Athlete.


  1. Gluten Free Banana Bread | Power Athlete on November 2, 2020 at 10:36 pm

    […] PODCAST: PA Radio EP 382 – Everything You Need To Know About Bulking UpRECIPE: Spicy Apricot Chicken Thighs by Samantha FlahertyBLOG: Your Guide To Metabolic Investing by Ben SkutnikBLOG: Money Meals: Rethink the Way You Buy Food by Luke SummersCOACHING: Power Athlete Nutrition Coaching […]

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