Clean bulking is the best way to gain muscle without just getting fat, and this episode will show you how to do it right.
Bulking is a controversial topic.
Some say it’s the only way to gain muscle effectively, and others say it’s a relic of the Dark Ages bodybuilding.
“You gotta eat big to get big,” the former say.
“No,” the latter reply, “you just have to eat right.”
That is, traditional bulking maintains that, to achieve maximum muscle growth, you should do whatever it takes to cram down thousands of calories per day (GOMAD, for example), and accept rapid fat gain as a price to be paid.
Followers of the new philosophy, however, say that you don’t have to eat a large surplus of food and gain a large amount of body fat to build muscle effectively.
If you train right, and ensure you’re recovering adequately, they claim, you don’t need to cudgel your body with calories to grow.
Who’s right? Well, both are.
Old-school bulkers are correct in that you need to eat more food than usual to build muscle efficiently, and new-schoolers are correct in that ballooning your body fat percentage is not only unnecessary for muscle building, but detrimental.
There’s a sweet spot is in the middle, which is where clean bulking enters the picture.
It marries what bodybuilders have known anecdotally for decades with what modern scientific research into muscle hypertrophy has revealed, giving you the best of both worlds.
In other words, clean bulking allows you to gain muscle as quickly as possible, without forcing you to get fat in the process.
And in this episode, we’re going to break it all down.
You’re going to learn where “dirty bulking” misses the mark, why clean bulking works better, and how to actually go about doing it.
Let’s get started.
References
http://www.ncbi.nlm.nih.gov/pubmed/16497175
http://www.nature.com/nature/journal/v437/n7058/abs/nature04140.html
http://www.ncbi.nlm.nih.gov/pubmed/18227495
http://www.ncbi.nlm.nih.gov/pubmed/16777975
http://www.ncbi.nlm.nih.gov/pubmed/21678033
http://www.ncbi.nlm.nih.gov/pubmed/2917954
https://www.ncbi.nlm.nih.gov/pubmed/23209188
https://www.ncbi.nlm.nih.gov/pubmed/15714213
http://www.ncbi.nlm.nih.gov/pubmed/17229738
http://www.ncbi.nlm.nih.gov/pubmed/20096034
http://www.ncbi.nlm.nih.gov/pubmed/20368473
https://www.ncbi.nlm.nih.gov/pubmed/21660838
http://www.ncbi.nlm.nih.gov/pubmed/15879168
http://www.ncbi.nlm.nih.gov/pubmed/20091182
http://www.asep.org/asep/asep/JEPonlineDec2009Lamont.doc
http://www.ncbi.nlm.nih.gov/pubmed/20489032
https://www.ncbi.nlm.nih.gov/pubmed/21660838
https://www.ncbi.nlm.nih.gov/pubmed/7598063
http://www.andjrnl.org/article/S2212-2672%2815%2901736-0/abstract
http://www.ncbi.nlm.nih.gov/pubmed/26130301
http://www.ncbi.nlm.nih.gov/pubmed/19956970
http://www.ncbi.nlm.nih.gov/pubmed/16287344
http://www.ncbi.nlm.nih.gov/pubmed/12945830
http://www.ncbi.nlm.nih.gov/pubmed/10999421
http://www.ncbi.nlm.nih.gov/pubmed/15758854
http://www.ncbi.nlm.nih.gov/pubmed/19124889
http://www.ncbi.nlm.nih.gov/pubmed/20045157
http://www.ncbi.nlm.nih.gov/pubmed/16549220
https://www.ncbi.nlm.nih.gov/pubmed/11158939
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339351/
http://onlinelibrary.wiley.com/doi/10.1002/dta.1578/abstract
http://www.ncbi.nlm.nih.gov/pubmed/16937961
http://www.ncbi.nlm.nih.gov/pubmed/17851681
http://www.ncbi.nlm.nih.gov/pubmed/17690198
http://www.ncbi.nlm.nih.gov/pubmed/19210788
http://www.ncbi.nlm.nih.gov/pubmed/21659893
http://www.ncbi.nlm.nih.gov/pubmed/20386132
http://www.ncbi.nlm.nih.gov/pubmed/12145119
http://www.ncbi.nlm.nih.gov/pubmed/22080324
http://www.ncbi.nlm.nih.gov/pubmed/20642826
http://www.ncbi.nlm.nih.gov/pubmed/22976217
http://www.ncbi.nlm.nih.gov/pubmed/19083482
http://www.ncbi.nlm.nih.gov/pubmed/16930802
http://www.ncbi.nlm.nih.gov/pubmed/22819553
http://www.ncbi.nlm.nih.gov/pubmed/18254874
http://www.ncbi.nlm.nih.gov/pubmed/22326943
http://www.ncbi.nlm.nih.gov/pubmed/18296328
http://www.ncbi.nlm.nih.gov/pubmed/18006208
Oh and if you like this episode want to be be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTube, Soundcloud, Spotify, or Google Podcasts and subscribe.
Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!