It will be tougher than piling on body fat but ultimately yield better results. You’re not doing a dirty bulk you’re aiming for a lean bulk transformation. For more experienced lifters who already carry significant musculature, this can fall to as little as 3-4lb/1.3-1.8kg per year. Gaining actual lean muscle mass is tough, and most people can expect a max of around 2.5lb/1.1kg of lean muscle mass per month. ![]() In line with getting plenty of rest, an athlete also needs to understand what they should expect from their bulk, so they don’t over or under compensate. 3 or 4 days of training per week will be enough to build mass if you’re eating well and performing compound lifts. Make sure you get plenty of rest and don’t be afraid of reducing the volume of your workouts. If you’re trying to lean bulk, you’re probably trying to pack on mass by throwing yourself into hard training. Overtraining causes catabolism, which prevents muscle growth. This isn’t a ‘hack’ as much as it is a necessity. Post-training, it is important to consume higher glycemic index carbohydrates. Pre-training, opt for veg and starchy carbs that offer a slow release of energy. The better your workouts, the more muscle you’ll build. Focus on heavier reps and ensure you are performing deadlifts, squats, overhead press and bench press (or alternatives) in your routine. Perform compound lifts over isolationsĬompound lifts are far better for building mass, thanks to the recruitment of multiple muscle groups that cause an increase in hormone secretion. When it comes to bulking, nuts are a nigh-on unbeatable way to add calories without having to sit and consume a whole meal. ![]() Just a handful of almonds, peanuts and cashews can be calorie-dense – so avoid too many as they also contain lots of healthy fat. Peanut butter on a sliced apple, peanut butter on your toast or cashew butter on a bagel will all add to your protein intake.Īlternatively, buy a few bags of nuts and then mix them together in small trail mix bags. ![]() Having nut butter on your usual snacks can add protein and calories to all your main meal timings. Adding nuts to your diet is simpler than you’d think. This will help promote cardiovascular fitness and, if you hit the weights hard enough, will help shed body fat.įor more information on cardio during bulking, read our article.Ĭalorie rich and full of protein, nuts are a great way to up your caloric intake. Instead, you should be performing light cardio as a warm-up before each weight session. Too much heavy cardio can cause catabolism and prevent you building muscle, which is counteractive to a bulk. Perform light cardio during every session With that in mind, add a protein source to every meal and aim for 1.5-2g per kg of bodyweight. It helps support the body’s ability to grow and is not as easily stored as fat as carbs or fats are. Protein is the main nutrient you need when building muscle. Aim for 20% of your intake coming from good fat as a maximum. To maintain a lean bulk, you’ll need to eat at a calorie surplus that consists of extra protein and wholegrains, without containing too much fat. When your caloric surplus is too large and contains too many carbohydrates and fats, you’ll put on body fat. Eat at a caloric surplus but avoid excess fat Here are our top 10 hacks to aid your lean bulk transformation. By focusing on building muscle without fat, you may see slightly slower results but you won’t need to go through a tough cut. Lean bulking is a far more efficient way to try and build muscle mass. Following this, they’ll have to perform a tough cutting cycle. A ‘dirty’ bulk is not healthy, but many bodybuilders might experiment with one to gain mass at any cost. The problems start when you begin to build body fat as well as muscle. Whether you’ve been cramming down meal after meal of chicken and rice, or drinking mass gainer shakes like they’re going out of fashion – everyone who heads to the gym has experimented with a bulk in order to pack on mass.
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