The level the lifter (beginners often can gain weight quicker).When looking at how much weight to gain, it really comes down to:
When looking to gain weight during a bulking phase, I like to think about a bulk lasting 8-12 weeks for most first timers (however this could be longer - I have done 16-week bulks plenty of times).
Related Article: Female Bulking Workout Plan (Complete Guide) How Much Weight Should You Gain During a Bulk Phase? The more muscle you lose during a cut means of the actual weight you lost on a scale, a larger majority of it was muscle loss rather than true fat loss (which if you lose muscle during the cut that you worked so hard to build during the bulk, why even bulk!) When cutting for too long, people often end up decreasing their caloric intake so much that they can decrease their resting metabolic rate (the amount of energy they burn at rest).Īdditionally, if you cut for too long or cut too aggressively, you could end up losing higher proportions of muscle (which will further decrease your metabolic rate). The goal during a cut is to lose no more than 10% of their body mass in one cut phase (most people should aim to lose 5-10% of their body mass during a cut), to make sure weight rebound does not occur and not negatively impact the metabolism. Related Article: Foods to Avoid When Building Muscle Can You Cut for Too Long?Ī cut lasting 3-4 months is about as long as one should go when truly cutting. In this article, we will discuss eight ways you can ensure a successful bulk following a long cut, and offer you sample annual bulking and cutting schedules for beginner and more advanced lifters. By increasing your caloric intake by 300-500 calories more than your end stage cut numbers, you can help nudge the body into the recovery process and set the stage for successful bulk.įrom there, you can increase your calories on a weekly basis based on your rate of weekly weight gain (see below) to initiate muscle hypertrophy and minimize excessive fat gain during the bulk
It is advised that you first enter a maintenance period (typically lasting 25-50% the length of your cutting phase) following a long cut in order to stabilize your hunger and hormone levels. When ending a long cut period, your metabolism is often slower than it was early in the cut, your hormones and appetite are slightly altered, and your mental state may also be ready for a change. After a successful cutting phase, it is important to prepare your body for the new calorie increases to come.
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