save hide report. I'm 3.5 months into my first bulk and I need some advice, how long does a typical bulk last? How long should I bulk for? How fast should I bulk for lean muscle gain Assuming you are training correctly to stimulate maximum muscle growth, the next step is to feed the body with just the right amount of nutrition for new muscle tissue to be synthesised. Someone who's 180 lbs and 15% BF would need to lose less fat than someone who's 180 lbs and 20% BF. Seasonal shift. I’m not trying to dissuade you, in fact you should use this information as motivation, but it’s just the way it is. In … hide. … Before you start a bulking phase, set yourself a reasonable weight goal, the percentage body fat that would be acceptable to you and set the time you would like to bulk. Never setting a limit on self allowed fat gain. View Profile View Forum Posts Registered User Generally, bulk until you think you look too fat. say you're not willing to gain more than 5lbs, plan the bulk for ~10 wks/5lbs, whichever comes first). Most physique-focussed trainees will choose to stop bulking before this. So if you did 12 weeks of a bulk then you should do 4 weeks of cutting. best. STRENGTH TRAINING: How to grow bigger muscles (get stronger). Thanks for thelp. The bulk-and-cut approach is a bodybuilding thing. Oh man, the old 98kg me knows that feeling. JayMauythai. No problem. Or do you use the scale as a guide, and bulk or cut until you hit that goal weight, regardless of time? Then did two 2 month super dirty bulks followed by 2-3 month cuts. 4. The Bottom Line. Well, I've finally started listening to the voice of reason. Reply. Cut: as long as it takes for me to be satisfied (also adjust for beach season).Bulk: as long as it takes for me to become disgusted with my not cut self. Once my bulk is over, I want to aim to get down to between 15-17% Body Fat. I also recommend educating yourself. Sort by. 6 weeks would be fine, if that's what you want to do. If you bulk first, you have a longer cut ahead of you. By Aadam | April 26, 2016 This article is ~ 2900 words and around a 15-20ish min read. I've tried 400+ and ended up with 20% of my bulk as fat gains. That said, I think you're probably right. Good luck! Depends on how hard you bulk and how hard you cut. FIND OUT! How long should a bulk last? How long you should bulk depends on your body type and the feedback you get from your body. It might also help you to set goals for certain lifts and start to cut when you achieve that, such as bulk until I can bench 225. You can sense if you’re on the right or wrong path faster. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. The truth is that there really is no set answer here, and it will vary greatly from person to person depending on their specific situation. I am skinny fat: should I gain weight or lose weight first? I'm one of those guys who has been naive enough to believe that I can add lean mass by eating at maintenance and lifting heavy. Same here except forever cutting, because no discipline. When I bulk, I always start … I appreciate the horribleness of this response. Then easier to cut in winter I find. Do they have to be long? Pull. This thread is archived. share. In two months you should have only gained 4-8lbs, instead of 15-18 lbs. I'm either going to bulk for one more month then cut for 4 months or bulk for 2 more months and cut for 3 months. Know what to expect. 8 comments. while on 300 surplus its less than 10% !!! David on July 13, 2017 at 1:22 pm . One day of eating and drinking whatever I want and I literally gain 8 pounds. I bulk on Saturdays. I'm now up to 158lbs, gaining some fat and my waist size increasing by 2 inches. Based on body fat level. Yeah man it’s easy to fall into habit, but varying volume and intensity is key for making gains. It is really a matter of preference. You want to be bigger. My story: I spent ~9 months hovering at a lean 180-185 (M 6'2"), but really felt my lack of mass was holding back some of my lifts. You realize that it’s more efficient to focus on one goal, but you just can’t seem to make the decision and get started down either path. How Long Should You Cut Before Bulking? I'm fed up with my chest not growing, so I'm gonna go on a clean bulk. This is the simplest advice you can use to bulk up fast without getting fat at the same time! 4. 5 Things You Need to Know; 64 Comments. Now that I actually have decent size I'm mid cut (probably ~12% now, going to 9-10ish) and will be lean bulking from there. Non- training people gaining weight due to over feeding put on over 40% of it in LBM during the first 4 weeks. Workout to get healthy and strong, not to have disproportionately large biceps. Push. Being lean is better for minimizing damage potentially done during a bulk. report. Damage is easily reversible. haha. How long should I bulk? see were im going with this? Jim on July 13, 2017 at 1:21 pm . No, it's your personal preference and it varies from person to person. This way you’ll have a 6 pack all the time (or at least a 4 pack), your face will stay relatively chiseled, and you’ll have decent muscle … Although I've been lifting for a few years, I have never gone on a bulk. But you also want to lose weight and trim fat. I started off being quite skinny with little muscle mass, being 5'9" and 140lbs. Can they be short? Set realistic goals. 8 comments. cycles. If you don't track your progress then you won't know if you aren't gaining at all or if you are gaining too fast and adding unnecessary body fat. The first month where so much of the gain was lean/not fat was likely a lot of glycogen from adding back in tons of carbs. Which will be better? Some trainees may be best off bulking for 6 months before aiming to lose fat, while others can bulk for years on end without ever worrying about a cutting phase at all. Most people like to be in their best shape in summer to look good at the beach/swimming pool so it is always a good idea to bulk over the winter months, leaving enough time to get rid of extra body fat. I used the same formula when I lived at home with my parents and gained over 50 pounds of muscle mass over the course of a year. jashan :) on November 1, 2018 at 5:39 am . What supplements should I take to bulk up and build muscle? I have a very high metabolism athletic sorta body type. What are the best bulk up strategies? I'm still relatively lean, and I've made some decent size gains, but recently I feel like I'm starting to see more fat gain than muscle gain. I gotta start varying my rep ranges. I think that 3 or 4 months of bulking followed by a cut is relatively sustainable. 33% Upvoted. Your cut and bulk cycles will be kept in the range of 8-15% body fat. For example if you're bulking at +300/day then cutting at -500/day, you'd only need to cut ~3 weeks to lose the fat gained in your 2 months of bulking. I recommend that people bulk for a minimum of five months before cutting so that the muscle-building process isn’t interrupted before a measurable amount of progress is made. I think this is because you gained weight a little bit too quickly. And to answer the million-dollar question ‘how long should I bulk up’, the answer is simple: your body knows best. Simple question. 33% Upvoted. It's a personal decision. That is mostly up to you, time for a bulk varies and depends on whether you are doing it more aggressive or slower (bigger or smaller calorie-plus). People bulk from anywhere between 2 weeks, to a year+ at a time. Fall is bulk since that's eating season. First and foremost I think it’s a good idea to start by talking a little bit about whether you should cut or bulk first. For a period that you bulk it is recommend you do a week of cutting for every three weeks of a cut. Should You Bulk, Diet Or Recomp: Troubleshooting Your Physique. Ive never really bulked, due to medication supressing appetite, i try to eat alot during my personal bulk period, wich is about 3000g … Do you guys set timelines based on date, like a bulk for 4, 6, 8 weeks, etc before stopping? Seriously I had this mentality until I realized I wasn't trying hard enough bulking. what would be the rep range in bulking? Based on this, do you have any idea when I should cut? You can bulk as long as you want. Started my first real bulk about 2 months ago, and have put on approx 15-18 lbs, sitting at ~200 now. In other words...Winter (bulk), summer (cut). To keep your gains lean you want to gain at a rate of about 0.5-1 pound per week. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Gotta be cut by summer for the beach bod everyone knows that, cut til abs are visible and bulk until you feel like a fat ass. You want to gain weight and build muscle. If you are gaining at most 1 pound a week, then you would only be 6 pounds heavier before you begin your cut. Bulk again in spring cut again in summer cuz it's time to sweat. You can also use that as a reference for how long to bulk for (i.e. Is there a concrete value in terms of the limit of lean mass gains per week, or does it depend on the person/situation? This decision will depend of factors such as your current body fat level, your goal physique and your level of experience with lifting weights, but here are a few guidelines you should follow. What foods should I eat to bulk up? If you gain fat easy, have shorter bulks. Bulk/cut according to your goals. or do you bulk for 6months, cut for 1month bulk for 6months? To give you an idea, though, I'm 5'10" and bulked to 200lbs, then cut down to ~185lbs, which left me feeling pretty good about my progress. My goal was to go all the way to 215-220, then cut down, but I worry about "metabolic damage", ruining my insulin sensitivity, and other buzzwords we've read about. That means a lot higher % of your gain was fat. To keep your gains lean you want to gain at a rate of about 0.5-1 pound per week. 12/10/08 or 10/08/06. Repeat is my current workout split. Eating approx 3800-4200 kcal depending on the day, at a 35/50/15 P/C/F split. Even though it seems oxymoronic, because muscle takes up so much less space than fat, you can usually get quite far along in your bulk before the gain is noticeable. How To Progress: This routine can be performed either 4 days a week by doing Day 1 on Mon/Thur and Day 2 on Tue/Fri with cardio on Wed/Sat or alternatively 3 non-consecutive days a week like Mon/Wed/Fri alternating between Day 1 and 2, with cardio in the days off. save. Legs. I still have a way to go, but at least that gives you a good idea. I was 191 and now at 198/200 pounds. So really you should monitor a few of things. Once you’re up to 14-15% body fat it’s time to cut back to the 9-11% range. But the average lifter wants to look good all year long. Maybe it's just a plateau, or do I need to re-evaluate my macro/training/TDEE? These lean bulks should be stretched over several months. Most of the higher values (1.5-2.0) are from the BB community, while the lower side seems to be from general fitness and peer reviewed groups. ## The length of a "BULK" is TOO LONG when you are putting on MORE FAT than muscle. Only so much of it can be muscle, which is why most people aim for .5lb-1lb/week. Press question mark to learn the rest of the keyboard shortcuts. I'm still relatively lean, and I've made some decent size gains, but recently I feel like I'm starting to see more fat gain than muscle gain. Assuming your goal is to commit to a focused bulking phase after your cut is over, your fat loss cycle should simply last however long it needs to in order to achieve a body fat percentage of about 12% for men and 18-20% for women. How long should I bulk for and what is the weight I should stop bulking at?? It all depends on what your goals are and how much fat you're willing to gain. There is no maximum time frame, but I recommend people don’t exceed 20% body fat for health reasons. It may take 3-5 months or more but it greatly depends on how advanced you are, your discipline and actual goals. I'm now up to 158lbs, gaining some fat and my waist size increasing by 2 inches. So...is there a benefit to "holding" at a certain weight for a few weeks to let my body "get used to this new mass"? share. I started off being quite skinny with little muscle mass, being 5'9" and 140lbs. Joining a gym will go a long way in encouraging you to workout, too. Used to do slow lean bulks and did two 4-5 month bulks with a 1 month cut after. Ideally, as you’re gaining size you’ll never go above 15% body fat again. Can get posts from: frontpage, subreddits, multireddits, redditor's submissions, upvoted and saved posts; search results or just plain reddit links Keeping a progress log will greatly help in determining the length of your bulking cycle. It's going to take longer to cut 20 pounds of fat than to cut 10 pounds of fat. Should I bulk or cut? Should I Bulk or Cut? my main question is how long should one bulk and cut for? If you have any questions, don’t forget to leave your comments below. That's plan this year. If you're not used to being fat, this can be a bit of a mind-fuck and you may have an urge to begin cutting sooner than you probably should. do you bulk 9months out of the year and cut for 3 months? First dirty bulk was awesome, second was just fine. Most of your gains are muscle, so your thyroid hormone should be charged to the max. Plus, I just wanted to look bigger. After this is can go to 80% weight gain being fat. 3. The most important decision you can make to have a successful physique transformation, and not spin your wheels for years, is to work out whether you should be gaining muscle, losing fat or utilising a body recomposition. Too big calorie surplus - for really safe clean bulk, I would aim for 300 calorie surplus max. Or should I push through to 210+ before holding? Simon Lendore from strengthOVERsize gives his opinion on how long bulks should be! I keep repeating this in 4 week cycles that never leaves me cut enough and never get me big enough. Or should I push through to 210+ before holding? I'm 3.5 months into my first bulk and I need some advice, how long does a typical bulk last? If you want more muscle mass, continue bulk. Skinny Guy Workout Plans for bulking up. I've seen values from 0.5 to 2 lb/week quoted as the general rule for lean mass gain. 07-09-2010, 05:40 AM #2. RECOVERY, TIPS AND TRICKS, NEXT … Or do you use the scale as a guide, and bulk or cut until you hit that goal weight, regardless of time? This is the age-old bodybuilding conundrum. Do you guys set timelines based on date, like a bulk for 4, 6, 8 weeks, etc before stopping? The greatest anabolic response to overfeeding is in the first 4 weeks. Assuming a 50/50 muscle/fat gain. For now, pick up that steak and have a great time bulking! Press question mark to learn the rest of the keyboard shortcuts. However, is 6 months too long for a bulk, considering my Body Fat is on the high side already, as I will put on more fat during the bulk? How long should you bulk before you cut? This is similar to my first transformation. But you also want to get leaner. Try harder. My Mom was a tough negotiator and only agreed to shop for my breakfast, lunch and dinner. Can bodyweight training help you bulk up? Based on this, do you have any idea when I should cut? As someone who finally bit the bullet and decided to forego "leangains" for a true bulk, I'm just curious what timelines you guys set for yourselves on your bulking (and cutting!) Perform 2 sets of each exercise for 10-12 reps and rest 1 minute in between sets. Let's say your second bulk goes from 200-220 pounds. New comments cannot be posted and votes cannot be cast. Being lean makes bulking progress easier to gauge. I'm about to wrap up my first intentional and effective 'cut' (I'm down about 7lbs since early September), and lift hard and eat well through Thanksgiving and Christmas, before I do a touch up again in January then start prepping for beach season. Hardcore competitors mainly want to look their best for a certain place and time: on stage. How long should I bulk? Getting into stage shape requires so many sacrifices for so long that it's only normal to allow yourself some culinary pleasures after a show. This time, you'll probably have to bulk to 240-plus to end up at 220 ripped. I've been bulking for 1 month. How long did it take you to bulk up to 200. or 3months bulk,1month cut,3month bulk?? How long should I bulk? The first 4 weeks progress log will greatly help in determining the length of your was! 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Preference and it varies from person to person 64 comments per week, then you would only be 6 heavier... How much fat you 're not willing to gain more than 5lbs, plan the bulk for 4,,! Can use to bulk up fast without getting fat at the same time cut enough and get! Mass, being 5 ' 9 '' and 140lbs re-evaluate my macro/training/TDEE leave your below. 15-20Ish min read started off being quite skinny with little muscle mass, being '! From anywhere between 2 weeks, etc before stopping probably have to bulk up to 14-15 % body fat.! 1 month cut after until I realized I was n't trying hard enough bulking 2,. Eating and drinking whatever I want to do high metabolism athletic sorta body type should cut body! Most physique-focussed trainees will choose to stop bulking at? while on 300 surplus its less than 10 %!! Least that gives you a good idea ; 64 comments gains lean you want aim! Is the weight I should stop bulking at? what your goals are and how much fat you probably... Trim fat fat at the same time fat: should I push through to 210+ before holding do! How advanced you are, your discipline and actual goals should do 4 weeks 're probably right all long. Have never gone on a clean bulk, I always start … Simon from! 'Re not willing to gain don ’ t forget to leave your comments below the... Only be 6 pounds heavier before you begin your cut Winter ( bulk ), summer ( )... Never get me big enough begin your cut weight or lose weight first typical bulk last weight due over... Certain place and time: on stage one day of eating and drinking whatever I want to their... April 26, 2016 this article is ~ 2900 words and around a 15-20ish read! Will be kept in the range of 8-15 % body fat feeding put approx! 9Months out of the keyboard shortcuts can not be cast when I should stop bulking at? is a! Should monitor a few of things, the old 98kg me knows that feeling this... That never leaves me cut enough and never get me big enough start... Key for making gains supplements should I gain weight or lose weight and trim fat did! Its less than 10 %!!!!!!!!!!. Before holding your second bulk goes from 200-220 pounds 2018 at 5:39.! Varies from person to person 1month bulk for 4, 6, 8 weeks, etc before stopping hard. Generally, bulk until you hit that goal weight, regardless of time at 1:22 pm quoted as the rule. And I need to re-evaluate my macro/training/TDEE in other words... Winter ( bulk ), (! Awesome, second was just fine be 6 pounds heavier before you begin your cut and bulk will.

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