“Lean Bulking” Rant

Fitness models, including Rob riches (pictured above) stay below 10% body fat year round....  The idea that fat needs to be gained along with muscle is not true....BUT, it sells a lot of supplements, books, and gadgets....  And also ensures that the hardcore weightlifting community, for the most part, is slightly fatter than the general public (and therefore in need of fat burners).
Fitness models, including Rob riches (pictured above) stay below 10% body fat year round…. The idea that fat needs to be gained along with muscle is not true….
BUT, it sells a lot of supplements, books, and gadgets…. And also ensures that the hardcore weightlifting community, for the most part, is slightly fatter than the general public (and therefore in need of fat burners).

A lot of bulking “wisdom” on the internet is nonsense. You cannot force a muscle to absorb more nutrients by overfeeding it(basically the entire concept behind “bulking”). The only way to accomplish this (extra nutrient absorption) is by carb cycling and the resulting glycogen supercompensation.

Want to “clean bulk”? Eat high protein, reasonable kcal, and keep it healthy and clean. Get your lifts increasing, and keep your weight basically the same… The muscle gains on a clean bulk (or any bulk for that matter if you aren’t on steroids or JUST STARTING), are going to come so slow that measuring them on a scale is counterproductive.

Measure your lifts increasing in weight, not your body.
When your body increases in weight, you have no way of knowing whether the increase is water, fat, muscle, or food digesting (unless you also measure bodyfat %). When the weight you can lift increases, it is much more indicative of “good weight.”
If you measure anything with your body, measure bodyfat %, not weight.

Just to give you an idea… typically an increase of 10 lbs of lean muscle corresponds with an increase in bench press of 60 lbs, and squat and deadlift increases of 90-100lbs (on average).

^^That last bit of information will be depressing to a lot of lifters, who have gained 60 lbs since starting….  Look worse than when they started, and have added 120 lb to their bench and 150 to their squats and deadlifts.

I apologize but everyone needs a reality check sometimes.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s