The length of your bulking phase really depends on your own personal goals, and no one can decide that but you. Your individual rate of muscle growth will depend on your genetics, how well your program is structured, and how closely you adhere to it. Around half a pound of lean body weight per week is a reasonable guideline for most average beginners, but this is just a rough estimate.
This is just the nature of remaining in a calorie surplus over time, and your goal during a bulking phase is to simply keep those fat gains to an absolute minimum. Just make sure that you stay in your bulking phase long enough to truly make some solid, measurable progress first before shifting gears. If you found this article helpful, make sure to sign up for your FREE custom fitness plan below While each comes with some notable benefits, there are several potential downsides you should keep in mind.
A bulking diet includes nutrient- and calorie-dense foods to promote muscle gains, whereas a cutting diet focuses on nutrient-dense, lower calorie foods to stimulate fat loss. To decide which strategy to start with, assess your current body composition and long-term muscle and strength goals. Body composition refers to more than weight, since it accounts for both fat and muscle mass.
This article explains how to improve your body…. A cutting diet is a popular diet among bodybuilders and fitness enthusiasts who want to maximize weight loss but maintain muscle mass.
This article…. Body fat scales can be a great tool to measure aspects of your body composition. Here are the 12 best body fat scales of Bulking is a strategy frequently employed by bodybuilders to gain weight and muscle mass.
This article tells you how bulking works, explains whether…. Pre-workout supplements are designed to help you gain muscle by allowing you to work out harder for longer. Here are the 10 best pre-workout…. Clean bulking is a strategy for sustainable muscle gain. This article explains how to clean bulk and includes a how-to guide and lists of foods to eat…. A dirty bulk refers to a period of aggressive weight gain to promote muscle and strength gains. This article explains everything you need to know….
This article explains what to eat and avoid on a…. Rather than focusing on lower numbers on the scale, body recomposition emphasizes the importance of losing fat while gaining muscle. Health Conditions Discover Plan Connect. Nutrition Evidence Based Bulking vs. Cutting: Pros, Cons, and Comparison. What is bulking? Be careful not to cut caloric intake too drastically or you can inadvertently alter your basal metabolic rate — making it harder to cut in the future.
This is one of the many places where using a calorie tracker in combination with a workout tracker like Bolt can help you precisely achieve your goals. Yes and no. Some lifters and bodybuilders claim that you can both build muscle mass and cut down on fat by eating clean, utilizing either lean bulking or clean bulking this is referred to as Body Recomposition.
However, there is debate amount weightlifters and bodybuilders as far as how effective this can be in practice. But to lose fat, you generally need to burn more calories than you consume. These competing goals can make body recomposition difficult to achieve.
In general, bulking strategies can run on a continuum. During a bulk, your eyes should be one gaining as much muscle as you can. Eating copious amounts of calories and gaining weight without hard training is just a recipe for fat gain. Your workouts need to be geared for optimal muscle growth, which often means training compound movements, isolation movements, and doing them in high volumes; and typically not with excessively heavy weight. Need a workout program? Get 3 free workouts on Fitbod right now.
Want to grow massive quads and hamstrings? When cutting, you often need to decrease training volume since you are not in a calorie surplus which can impede recovery. Additionally, cutting weight often places stress on the body, especially the endocrine and neurological systems, making it difficult to train and recover properly at higher volumes. By starting from a leaner state, your body will most likely be more receptive to using the increased calories to build muscle rather than put it into immediate storage.
If you are not as lean, your body is typically used to already having enough calories to build muscle, so it may not be as receptive and sensitive to the newly increased food intakes. Throughout a bulk, I will monitor body fat levels and track them as they steadily increase increasing body fat is often common with leaner lifters and hardgainers.
Please note, the above body fat ranges are not exact, however can be used as guidelines. Like any planned weight loss or weight gaining period, it is advised to end your diet plan with a maintenance phase to help the body adjust to the new weight and prepare for the next phase. This can be accomplished by cutting back your calories just enough so that your weight stabilizes. By allowing this to happen you can help keep your metabolism high and prepare your body gradually for the weight loss phase to come.
Below is a sample bulking and cutting schedule. I recommend that you start a bulk or cut cycle from a maintenance phase or simply put, make sure your weight is stable for a few weeks prior to going into a bulk or cut.
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