How to Bulk: Your Complete Guide

In order to gain muscle you have to eat more calories than you burn and doing so can lead to some fat gain. Some people try to stay shredded while gaining muscle by either not eating enough calories or doing too much cardio. Doing so may allow them to stay super lean but they won’t be gaining much muscle. At the other end of the spectrum some people eat everything in sight to get as many calories as they can.

Don’t feel as though you need to jump straight from one set to the next. Bottom Line – Intervals are a great tool for getting ripped, however when your main goal is to get big and strong and just keep fat gain to a minimum, they should be used sparingly if at all. I would recommend sprints above intervals on a bike and even then I wouldn’t do them in true interval fashion but more of a traditional speed workout with short sprints and adequate rest periods. You also have to remember to do your intervals on your training days and not on off days like you might do with other forms of cardio because that will lead to overtraining much quicker.

Although the fat mass is not a concern during this phase, the more fat you have, the harder it will be to eliminate its excess in the cutting phase. In general lines, cardio influences your fitness level and your physical condition level, helping you increase the intensity of workouts. As I said before, the specific amount of cardio that you include does depend on a variety of individual factors. For most people though, 2-3 sessions per week is a good guideline to follow.

When you provide added resistance to muscle fibers, we see them grow stronger and bigger, the same case is with your heart. Many people complain about how difficult it is to eat multiple meals in a day, it is a case with you as well? Is your gym card lying in the corner of your wallet, crumpled and half torn, because you social security office in sedalia hardly ever find the time to work out? Everyone wants to get in shape, but few people are dedicated to… Are you worried about ankle pain, joint strain, knee pain, and other uncomfortable conditions you must bear while running on a treadmill? Keep sessions short and don’t do more than 2-3 hours of this cardio per week.

Even just in terms of compliance, it can take a lot of willpower to psyche yourself up for the intense pain. Most people do it for a few weeks and then find some sort of excuse to stop. We don’t need the cardio right now, and we damn well don’t want to destroy ourselves with it. Bodybuilders tend to have a higher amount of fast-twitch fibers because that’s what weightlifting targets. But if you let it go too far, a lack of development in your slow-twitch fibers will affect your endurance abilities.

A simple 100m jog will lead to burning only 8 calories which means a 1 km run will lead to burning around 80 calories. However, you shouldn’t do too much of this cardio, since it’s very taxing on recovery, which could potentially steal recovery from your strength training. Only lift weights lose a lot of their metabolic conditioning.

Unless you are carrying a large amount of fat or you are just starting to weight train you are not going to lose fat while trying to gain muscle. If you enjoy your cardio workouts and runs, you don’t need to cut them out to build muscle. If you’re doing HIIT only because you think you have to, I’d drop it. It’s certainly not necessary, and life’s too short to do workouts you hate. “Incorporate good nutrition to provide protein for muscle growth and carbohydrates and fats to fuel and enhance recovery from your intense workouts,” Okafor said. You need to eat right for muscle growth, which ideally means being in a small calorie surplus .

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