In May 2022, as I embarked on my first competition prep, I shared my insights on fat burning, aiming to guide those seeking a shredded physique with helpful tips and myth-busting information. I’m excited to share my knowledge again, but this time from the other side of the spectrum.
Like fat loss, there are many misconceptions about the most appropriate approach to muscle gain. With many people about to enter off-season bulking phases, it’s the right time to share some of the most frequent mass-gaining mistakes I see.
For me, it’s always the same story; as summer fades and my competition schedule winds down, my thoughts inevitably drift towards the future. I can’t help but daydream about muscle gain, even before the current season ends.
Many people, including myself, were initially drawn to bodybuilding by the desire to gain more muscle mass. As the “bulking season” approaches, gym-goers everywhere are shifting their focus to packing on as much size as possible.
In this article, I’ve highlighted the most frequent blunders people make when trying to build muscle. We’ll delve into everything from supplementation and neglecting cardio to fearing fat gain during a necessary period of overeating.
Let’s get into it.
Understanding The Terminology
The word ‘bulking’ itself isn’t the problem—it’s understanding its true meaning. For most, the terminology distorts the approach, whether consciously or subconsciously. The popular term “bulk” evokes the outdated notion of “get huge or die trying,” encouraging a focus on increasing the scale at any cost. This mindset can be harmful, particularly for young men eager to build muscle.
The truth is that after the first year or two of optimal training and nutrition (which often takes years to perfect), most muscle growth that impacts the scale will have already occurred. Progress slows considerably after this initial phase, and while you can still achieve significant gains, they won’t make a dramatic difference on the scale. Weight gain is necessary, but only to ensure you’re eating enough to support new muscle growth—not to mistakenly believe you’re adding a large amount of pure muscle. After the “honeymoon” phase, muscle gains are typically minimal in weight but will be more noticeable in your appearance.
Bulk To Improve
People who “bulk” often find themselves at 100kg body weight, only to realise they need to drop to 85kg to see any hint of abs, losing much of what they gained in the process. Instead, think of it as a time to improve—an opportunity to address the weaknesses in your physique so that when you eventually shed the fat, you’ll look even better.
The correct approach is to aim for slow, steady weight gain rather than packing on 10 kilograms in three months, which can delay your progress with a mini-cut. Aim to gain 0.5-1.5kg per month, with the exact rate depending on your starting size and body weight. Your level of training experience also matters—someone in their second year of training should see faster gains than someone who’s been training for over five years.
Be patient and don’t rush things; otherwise, you will lose what you have gained, and you may not achieve nearly as much as you thought. Slowly gain, and you will have to diet less and keep more of what you have built this way.
Being Too Strict
Some people transition from obsessively measuring 40 grams of oats, ensuring not 41 grams, to just “getting enough protein” once their cut is over. I use the offseason with all my clients to experiment with ratios, caloric intake, and other variables. This period is ideal for gathering data that will make us more effective at improving our physique; this information becomes invaluable when it’s time to shed fat.
It’s an excellent opportunity to cover what works best for you regarding training. For example, you might find that you make better progress training three times a week instead of four. The same applies to nutrition; you may perform better with fats accounting for closer to 15% of your caloric intake than 30%. While I advocate for balance and a bit of relaxation from the strictness of a fat-loss phase, maintaining some structure is still important. There is a difference between tracking your intake in 30 of your 36 weekly meals and “just making sure you get enough protein.” Flexibility is easier during these phases, but there’s a middle ground others overlook. While a few may be overly meticulous about their intake during this time, such individuals are rare. What’s more common is the shift from being meticulous to becoming too lax once dieting ends.
Enjoy the flexibility during this time, but do everything in moderation. This will go a long way toward helping you gain more muscle and maintain a leaner body composition while learning which nutritional approaches work best for you.
Where's The Cardio?
Even though you won’t be doing as much cardio as you did when focusing on fat loss, it’s still valuable during the muscle-building phases. The goal shifts from burning fat to promoting overall health and optimising your training.
Combining a good weight training program with moderate cardio can be a diverse and engaging way to improve your health. Weight training improves cardiovascular fitness more than people think, so you don’t need a ton of cardio. Short, intense sessions are practical, such as trying to beat your one-mile run time, playing a 5-a-side football match, or going on a long-distance walk. This variety keeps it fun and something to look forward to, avoiding the monotony of traditional cardio machines.
Beyond general health, cardio improves recovery by enhancing nutrient delivery throughout your body through a healthier circulatory system. After intense leg days, for instance, even light weights can feel heavy the next day. Light to moderate cardio, like walking on an incline treadmill for 25-35 minutes, helps counteract this by boosting nutrient delivery and preparing you for your next workout.
Besides boosting recovery and health, off-season cardio is key to maintaining a lean physique. It may not seem like a lot, but burning an extra 600-700 calories per week adds up to 2,400-3,200 calories per month. That’s almost a pound of fat prevented! Who wouldn’t want that benefit during the offseason? Cardio’s importance is evident.
Patience
This connects to my earlier point about our limited potential for muscle gain, even with an optimal diet and training. Gaining 10 kilograms over the holidays to bulk up won’t build more muscle than gaining 3 kilograms during that same time. It’ll lead to more fat that you must lose later, potentially resulting in muscle loss.
Exceptional physiques aren’t built quickly. They are the result of years, even decades, of consistent effort. If you enjoy the journey, time will fly as you make progress. Slow and steady wins the race, and your patience and commitment will be rewarded.
This applies to weight room progress as well. Rushing progress leads to injuries, form issues, or wasted time. The same goes for muscle gain; trying to add it too quickly usually results in unwanted fat gain. While having a long-term physique goal is essential, setting smaller milestones along the way is crucial for motivation and confidence.
Gain Some Fat
Many unrealistically aim to transform from a lean 66 kg to a muscular 90 kg or more in a year. Then there are the others, almost as common as the “bulkers”, who are overly fixated on staying lean. They panic at the slightest decrease in muscle definition, cutting carbs and increasing cardio.
Muscle building requires a caloric surplus, meaning you must consume more calories than you burn. This inevitably leads to some fat gain, although the amount varies. Some individuals can gain muscle with minimal fat gain, while others require significant muscle growth.
Remember, fat loss is relatively fast compared to muscle gain. Building 0.5-1 kg of muscle can take a year or longer for experienced lifters, while losing 2-3 kg of fat can be achieved in weeks.
Accept that gaining fat is necessary to build a physique that truly shines when shredded. Don’t hinder your progress by trying to stay too lean and end up looking the same year after year. Embrace the journey of growth and transformation.
Summing It Up
This might not be the year you pack on 10 kilograms of muscle, but you can still make significant progress. Focus on the long-term, and your small, healthy choices will compound over time.
Quick fixes rarely lead to lasting results.
