Let’s face it, lots of men want to build more muscle, but quite often find themselves in a dilemma.
They’re not lean enough yet to turn heads at the beach. But are desperately trying to build more muscle.
Some of you reading this might even feel you fall into ‘skinny fat’ territory (slim, but holding too much fat with not enough definition). Look, lots of guys pull their hair out about this. They eat more and build a little muscle, but pile on the body fat way too fast and end up a ‘bigger’ version of what they were before.
Then they ‘freak out’ and diet down, doing crash diets, crazy amounts of cardio – you name it. They lose the muscle they’ve built and end up at square one again.
Sound familiar? Here’s how to rectify this situation, and stay lean while bulking.
Set Realistic Goals For Building Muscle Tissue
There are many ridiculous claims online and from coaches suggesting men can naturally (without the use of anabolic steroids) build muscle at a rate of 50lbs (22kg) per year!
Sadly, the best models we have for maximum muscle growth in a beginner trainer is 1-2 lbs per month and less if you have several years of training under your belt.
What does this mean in scale weight? Well, we help our men identify this with laser accuracy using our unique metabolic test as part of our programs. This also includes the exact proportion of protein, fat and carbohydrate based on their data (not a random equation), but a starting point would be 0.5-1lb a week. Any faster and you can bet a decent chunk will be fat gain.
Track Your Food & Training
It seems obvious, but gaining muscle whilst minimising fat gain is all about managing specific data points that you are in control of.
Lots of the guys we speak to often don’t track properly and so they are not in control. In fact, they are sometimes so out of control, they’re like a car driving along with no steering wheel. Start tracking your food using a diary app such as myfitnesspal – these apps now even sync with the step counter on your phone so you can see how you’re doing with food versus training balance.
When you combine this with a gradual increase in scale weight, you’ll be able to adjust gradually and keep in that ‘sweet spot’ weight gain zone.
Focus on Progressive, Resistance Exercises Such as Weight Training
Compound exercises such as squats and deadlifts are exercises that work multiple muscle groups at the same time. They can therefore help save time and stimulate more muscles at once.
However, you can, and probably should, add in some isolation movements. There’s nothing wrong with using machines if you’re a beginner. In fact, this can help ensure you’re stimulating the muscle group properly and reduce the risk of injury. If you’re tracking your variables (such as weight lifted, repetitions and sets) and making gains – you’re building muscle. Keep going.
Do Some Cardio At the Same Time
There’s some ridiculous advice going around that you should drop all cardiovascular training (even walking!) when trying to build muscle based on an (outdated) notion. The notion states that it will direct your recovery away from building muscle by stimulating other muscle support pathways or even build the ‘wrong’ type of muscle tissue.
Doing cardiovascular training is very helpful for several reasons whilst lean bulking. Firstly, it can improve digestion if it’s a standing movement (such as walking). This will minimise bloating and discomfort whilst eating more food.
Secondly, it can help to support cardiovascular-respiratory health, which will improve your workouts in the gym (simply put, you’ll be able to do more work before exhausting yourself).
Lastly, there is some suggestion it helps with ‘nutrient partitioning’ which means more of the food you eat goes into building muscle and less into fat storage.
Don’t Neglect Recovery
Some of the men who come to us do have the ‘work and play’ balance totally out. Drinks after work constantly, weekends away, meals out and more treats than Willy Wonka!
However, the majority are often flogging themselves and doing too much, sometimes they are trying to outwork the problem which never works. You grow outside the gym, not in it. Do the work, go home and get the recovery in.
We also emphasise different recovery and health optimisation strategies. This includes time spent outside in the sunshine, how much time you spend barefoot on the grass, how much ‘blue light’ you’re exposed to, cold exposure, sauna, and more. Don’t know about this? Check out our free guide called the Superman Protocol in our free community.
Stay Lean While Bulking With Miller & Everton
All in all, building muscle whilst staying lean is tricky, but not at all impossible.
You do not need to do crazy ‘bulk’ and ‘cut’ cycles or even consider anabolic steroids. By following these tips, you can stay lean while bulking and build muscle effectively.
To find out more and to learn how we can help, take a look at our various Packages or book a free consultation call with our expert Dietitian and Fitness Coach.
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