You’ve decided that you want to bulk. You start to hit the weights hard but notice that your six pack is disappearing fast. Why is that? Is it even possible to build muscle but not get fat?

In this article we’ll give you our top 10 tips for a cleaner bulk.

What is a Clean Bulk?

Before we talk about how to achieve a good, successful bulk, we need to talk about what it is.

A bulk generally refers to adding more muscle, whereas a ‘cut’ refers to dropping body fat. A clean bulk is the process of adding muscle whilst limiting the amount of fat gained – it is a common process for off-season bodybuilders.

A ‘dirty’ bulk is a more old fashioned approach of adding muscle by eating anything and everything in order to hit a massive calorie surplus – the type of food was irrelevant, as were the macros and nutrients. At times, it wasn’t too dissimilar too force feeding! The motto was simply ‘train hard; eat everything in sight’.

Whilst this is great for adding muscle, you’ll also add loads of fat due to excess energy storing as fat tissue. This means not only will you add an amount of fat that is unhealthy, you’ll have to work much harder when you decide to cut down come summertime. It became a constant battle between being shredded, or bulky and barrel-like.

This article will provide you with all of the best tips to help you break the cycle and bulk with minimal fat storage. 

1. Make a decision

One of the main reasons people don’t succeed with their cleaner bulk, is by not fully committing to it. Whilst it’s possible to do both at the same time – a process called ‘body recomposition’, if you want to maximize the results you need to go all in for one goal or the other.

Set a time frame and go from there. Don’t change your mind. Don’t deviate. Just go for it.

2. Track your Calories

Once you’ve decided that you’re committing fully to a bulk the next thing is to work out how many calories you’ll need.

There are lots of different ways to do this – you can multiply your body in pounds weight by 16 for a very rough idea – or you can get a lot more precise idea from our online calculator. 

You can add modest amounts of muscle in a calorie deficit, but to really add slabs of muscle you’ll need to get into a calorie surplus.

It’s not a licence to each as much as you can. A typical surplus is around 500kcal above what you need – but it is very individual to your existing body composition and metabolism. Keep tracking and adjust as needed. If you overeat you’ll add body fat. Simple.

3. Push up Your Protein

Protein is essential for muscle building – in order to stimulate a cleaner bulk you’ll need enough protein in your diet. Aim for around 1-1.5g per pound of body weight.

Try and vary your protein sources but all in all you’re looking for around 40% of your total daily calories to come from protein sources. Aim to get around 20g every 3-4 hours to keep your levels topped up.

4. But Don’t Forget about Your Other Macros

Choosing the right sources of fats that are high in saturated fatty acids and cholesterol will boost your testosterone levels, which are vital in the bulking process.

Carbs are essential for energy during training, and when your muscles hold glycogen you’ll appear fuller and more muscular. Don’t go overboard though – aim to eat just enough to fuel your sessions and maintain productivity.

Aim for 30% carbs and 30% fats but tweak here and there if needed.

5. Boost your T levels

Using an anabolic support complex such as Testofuel will maximize your testosterone during a cleaner bulk. It may also enhance your strength, meaning bigger weights and more muscle stimulus for even better growth.

6. Measure Your Strength

If you are getting stronger it means one thing – your nervous system is learning how to activate more muscle fibers. If more muscle fibers are activated it means you’ve got more potential to challenge them, break them, and grow them.

Monitor your strength on a monthly basis. Yes it’s possible to add strength without mass but on the whole, if you’re getting stronger, you’re getting bigger.

If you’re not getting stronger or bigger maybe it’s time to add in some rest days.

7. Still Get Those Rest Days in

Strangely some people still think that you grow in the gym. You Don’t. You grow away from the gym where your muscles and connective tissue have an opportunity to recover.

With all the will in the world it’s hard to keep away from the gym when you’re on a roll, but you have to stick to the plan. Not enough rest and you’ll soon stop seeing growth – you’ll probably feel weaker too.

8. Play Around with the Rep Range

The typical recommended rep range for muscle building is 8-12 reps to fatigue. However, you might respond better using heavier weights and lower rep ranges. Recent research suggests that you can also add muscle at high rep ranges as long as you achieve fatigue, so play around and see what suits you best.

9. Throw in Some Muscle Building Training Systems

Basic weight training will only get you so far. To really add some muscle for that cleaner bulk you’ll need to incorporate some advanced training systems. Here’s a couple of good ones:

Giant sets

This is where you group 4 or more exercises for the same muscle together and complete them back to back with no rest. It’s hard, it’s tiring, but it’ll get you huge in no time. Here’s an example for your shoulders.

1. Dumbbell shoulder press
2. Lateral raises
3. Front raise
4. Upright row
5. Reverse flyes

Drop Sets

For this training system you’ll choose a weight that lets you squeeze around 8-12 reps out at a push. Once you’ve finished your set you immediately strip the weight by 10-25% and carry on. You’ll continue this process for as many sets as you can manage. Again, it hurts, but it’s a great growth stimulus.

10. Add Small Amounts of Cardio

Cardio won’t make your muscles smaller for a few reasons. Firstly, you’ll not be doing enough of it. Aim for twice per week. Secondly, the type of cardio you choose will boost your muscle growth by stimulating both testosterone and growth hormone.

High intensity interval training is where you have short periods of training at very high intensities, followed by rest periods. Training like this stops muscle breakdown and stimulates biochemical processes that assist in the muscle building process.

Bike and sprint intervals work well, so do sled pushes and drags. Battle ropes are also a great interval tool.

What Else Helps The Cleaner Bulk Process?

When it comes to improving testosterone levels safely and effectively you need to go for ingredients that are proven to work.

As a top-of-its-game supplement, TestoFuel contains only ingredients that have been shown to work in the most rigorous studies. Including active ingredients such as oyster extract and magnesium this is the best product you can choose.

This supplement has the ability to support:

• Muscle Growth and Strength – the golden chalice of weight lifting
• Improved Recovery – hit the gym time and time again
• Enhanced Energy – you’ll be able to train longer and harder to maximize results

TestoFuel is ideal for improving your performance both in and out of the gym, and helping you attain that all-important muscular physique.