The science of bulking how to build muscle without getting fat online electricity bill payment


This process is known as muscle hypertrophy. Keep in mind, you can get as nerdy as you want to learn about how muscle grows from resistance training but you’re here to get jacked, not spend all day in a lab studying this stuff, right? The Signal [Resistance Training]

• Mechanical Tension: Heavy strength training (heavy is relative to what is challenging for you, typically taking a movement to near muscular failure). This is similar to the training of Olympic lifters and powerlifters—they train specifically for moving heavy loads. Any resistance against the muscle over a period of time is going to create tension.

• Metabolic Stress: Typically achieved through mid- and high-rep training which induce fatigue and shortness of breath. It also causes the burning sensation, as you deplete oxygen in the muscles. You know how your muscles swell up after high-rep sets? That’s what we’re going for here. This feeling is also known as the pump to most gym rats.

• Muscle Damage: Muscle soreness days after your training is usually indicative of the muscle damage, also known as delayed onset muscle soreness (DOMS). This is the results of micro-tears in the muscle tissue (a good thing, mind you). This mostly comes from the eccentric portion of a movement (lowering of the weight on a leg extension or bicep curl), so try to keep your eccentrics slow and controlled during your high-rep sets.

For bulking, I recommend .8-1 gram per pound of body weight. In my how much protein do I need article, I lay the foundation for getting enough protein and how to do it. But if you want to, you can definitely eat more protein (to the tune of 1.5 grams per pound of lean body weight) which can improve recovery rates for those who are very active.

If you’re a man above 15% body fat, you will want to focus on losing body fat first. If you start a bulk above 15% body fat, you will just gain unnecessary fat while building muscle and it will take longer to lose that fat once you’re done bulking up.

As you see above, a surplus beyond a certain point will only add more fat than muscle. Would you rather gain weight slowly and build as much muscle as possible, or gain weight rapidly cutting your muscle gain phase prematurely short? Track Your Intake To Ensure You Gain Mostly Muscle

A high level of body fat (anything above 20% for men), along with poor insulin sensitivity seems to cause muscle breakdown. So if you have a high amount of body fat currently, your focus should be on losing the fat first before you even think about bulking up.

However, while you’re in the process of leaning out, you should still be weight training 3-4 days per week because this will help you build muscle and it will increase your insulin sensitivity. 3. Higher Levels Of Body Fat Correlate With Higher Levels Of Estrogen

Testosterone and Estrogen have an inverse relationship meaning while estrogen is high, testosterone will be low. When testosterone is high, estrogen levels will typically be low. These are incredibly simple statements, but for the most part, we want estrogen levels to be on the lower side to ensure our hormonal system is at its best to build muscle.

A caloric surplus is eating more than you are burning on a daily basis. Weight gain is mostly easy math. If you burn 2000 calories per day and you eat 2500 calories, you’ll gain weight. If you eat less than 2000 calories, then you’ll lose weight.

While it’s possible to build muscle and lose fat at the same time, it doesn’t happen for everyone. Most people who experience this are typically beginners who haven’t worked out in the past or people who’ve exercised before but have taken some time off.

But for everyone else who has at least one year of training experience, trying to lose fat and build muscle at the same time is a huge waste of time that will leave you with very little muscle gained and hardly any noticeable fat loss. Why Chasing Fat Loss And Muscle Gain At The Same Time Is A Trap

Since there’s a genetic limit to how much muscle we can gain, we need to be realistic with our rates of progress. Casey Butt has an interesting calculator you can check out here. Just plug in your current stats he asks for and you’ll get a nice prediction for how big you can be given your genetics.

The only way to go above and beyond the genetic ceiling for muscle gain is to take androgenic anabolic steroids. I’ve never taken steroids, so I cannot give recommendations on this… just know that when you take these drugs, you expand your genetic limits.

Also, this is why it’s so discouraging when you’re flipping through Instagram and you see these massive, lean bodies of individuals who make the claim they’re lifetime natural trainees when in reality, they’re not. How Much Weight Should You Ideally Gain?

Keep this in mind: if you’re a beginner or intermediate, if you’re not gaining a modest amount of weight during your bulking phase, you’re likely not going to be adding much muscle. Muscle building takes energy (from food) to synthesize the new muscle tissue. So it’s important that you give your body what it needs to grow.

2. Not logging progress or keeping good records. Your goal should be to improve your lifting progress over time. If you’re not getting stronger, overloading your muscles, and pushing yourself, you’ll look back in 6 months wishing you’d been more disciplined.

3. Going on a ‘see-food’ diet. If you think you can eat everything in sight and gain nothing but muscle mass, you’re in for a rude awakening. Fat is easy to gain. Muscle is not. Best to control your intake, track macros, get enough protein and let the body do what it does best.