Essentially, cyclical bulking consists of anywhere from 4-8 months of bulking mixed with 6-18 week bouts of cutting. Layne Norton’s cyclical bulking method to be very effective at increasing lean body mass while limiting fat gain. So it’s pretty safe to say that eating everything in sight type of approach isn’t the ideal strategy you want to use. Not only is this going to make it easier for body fat to accumulate but it may hamper your ability to benefit from the anabolic and anti-catabolic effects of insulin. Several adipokines secreted from adipose like TNF-? can reduce insulin sensitivity in other tissues like muscle. Adipose secretes its own hormones and cytokines (called adipokines) which can have numerous metabolic effects. Research is showing that adipose tissue (fat) is not just an inert storage tissue. Excess body fat can also have negative metabolic effects. With that said, adding a bunch of excess body fat will mean that you have to diet longer and harder to get rid of it come pre-contest, leading to more muscle loss during your diet, dealing with loose skin, and reversing whatever extra muscle you might have gained by eating like an offensive lineman. Please tell us you’ve heard someone at your gym or local gurus say this? Typically the people that say this, are the ones that don’t care about putting on excess fat during the off-season and that’s completely fine, but we know that we and most of you like to look like bodybuilders year round. You have to eat everything in sight bro!” “Dude you’re never gonna get jacked if you try to stay lean all year round. With that said, play it safe and give yourself a larger time frame when in a caloric surplus It’s a marathon, not a sprint. But, keep in mind that eventually you will put on some fat throughout your off-season, but wouldn’t it be better to put the least amount of fat on as possible? Especially if you have an endomorphic body type and tend to put on fat faster than the average Joe. That way you know you are putting on mainly muscle mass and not excess fat. The smartest approach when in a caloric surplus (bulking) is to gain 0.5-1.5 lbs a week. Most likely if you are just eating everything in sight you are going to put on a significant amount of body fat, unless you are genetically gifted or have an ectomorphic body type and can get away with it. Many of us want to put on muscle as fast as possible and fill out our shirts. If you are not patient and tend to jump the gun and add in too many calories, well you’re setting yourself up to gain excessive adipose tissue. Vice versa when in a caloric surplus you want to slowly add calories in from your macronutrient numbers each week while not putting on excess fat whilst gaining muscle mass. The goal is to preserve as much muscle as possible while doing that. It is also no different than when one is in a caloric deficit, you have to slowly take out calories from your macronutrient numbers each week if you do not lose weight. As we should all know, results do not happen overnight with anything and while in a caloric surplus it’s no different. When we say slow bulking, in other words we are saying be patient while in a caloric surplus. With all that said, let’s get into how you can gain lean body mass without the Good Year tire. If any of these are lacking in your plan, no amount of work ‘in-season’ can undo a lazy offseason. You should plan on being patient, consistent day in and day out with your nutrition program and work your ass off in the gym. If you are really looking to gain muscle mass with minimal excess fat gains, then you really need to have a strategic plan for your off-season diet. Then there’s those who really don’t give a damn and just eat whatever the hell they want and will literally think they’re building pure muscle mass, but not realize they also have a huge Good Year tire around their waist. During off-season dieting, we’re almost 100% certain that you have been down multiple avenues looking for the most efficient way to build muscle mass while trying to avoid excess fat gain.Ī lot of us have made mistakes, some of us have gotten results out of spite, not because what we did was optimal, some of us have just flat out tried everything and are still scratching our heads in confusion.
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