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As is the case for bodybuilders with 15% plus body fat levels, leaner lifters (those between with naturally lower body fat – often called “hard gainers”) are advised to adopt smart bulking practices in much the same way as there heavier counterparts. These athletes will also need to achieve a caloric surplus from key muscle building foods, though they may need to increase their nutrient intake even further to elevate their body fat levels to a more liberal target range of 12-15% in order to experience lean muscle gains.
FOR FASTER RESPONDING AND STRONGER MUSCLE GROUPINGS IT’S BEST TO STICK WITH HEAVY MASS BUILDERS.
Depending on the musculature of the individual in question, this may be the time to try and build strength rapidly, with low volume, high weight, training sessions, followed by significant periods of rest. Lower volume workouts (with higher weight) will minimize muscle loss, while promoting rapid increases in strength. The caveat to this is that you must be absolutely sure that your nutrition is spot on or you will not see increases in size or strength. Remember – as a bodybuilder you have to eat to grow. During these times more rest and recovery is required, this will be when most of our muscle gains will occur. This applies equally for both our larger and leaner lifters. Cardiovascular training must therefore be reduced to 3-4 shorter sessions (20-30 minutes) per week during a bulking phase.
Leaner bodybuilder’s nutritional requirements are almost identical to those with a higher body fat percentage – plenty of nutrient-dense foods from a wide range of food groups, and the occasional cheat meal. It is however advised that our leaner lifter boost their caloric intake by 500 calories per day above maintenance level for 3-4 weeks. Should body fat be maintained at 12-15%, yet no further muscle gains are forthcoming, boost this daily addition to 1000 calories or more.
MONITOR YOUR BODY FAT LEVELS CLOSELY TO ENSURE YOUR FAT TO MUSCLE RATIO IS OPTIMAL – MUSCLE IS STEADILY GAINED WHILE BODY FAT DOES NOT EXCEED 15%.Leaner bodybuilders may find it difficult to pack on weight (muscle or fat) due to the effort required to ‘stomach’ 5000 or more calories per day. Their digestive system may find processing such a caloric intake a full time job in itself. For such athletes, specifically designed mass building shakes are essential. Rapidly consumed, and easily processed, highly nutritious shakes comprised of at least 40g of protein and an additional 30-40g of carbohydrates with a good dose of healthy fat (with added fruit and whatever else may boost caloric intake – nuts, seeds, vegetables) may comprise 1-2 of their recommended five or six daily off-season meals.
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