This was the gimmicky message that was printed on a muscle vest my Uncle gave me on holiday. And although you would be right to think ‘no one talks like that’ or ‘does he really wear muscle vests?’ There is a greater lesson that can be learnt from my tank top.
When looking to build muscle the most important ingredient is calorie intake. (see the ‘Pyramid of Nutritional Priorities’)
In order for muscle growth to occur we need energy available to create that muscle. Think of it like building a sandcastle: If we don’t put enough sand in the bucket then we won’t be able to build anything. Similarly if we don't put enough calories into our bodies we won’t be able to build any muscle.
No matter how much you lift ‘Dem Weights’, without enough fuel being put into the body, the GAINS will be nowhere in sight.
How Much Do I Need to Eat?
We need to get the body into an ‘anabolic’ (building) state. To do this we need to be in a calorie surplus. This means having consumed more calories than we have expended.
If we are in a calorie surplus we will have the fuel available to build muscle.
Depending on the rate at which you want to gain muscle, there are 3 ways to go about bulking, all of which have there pro’s and con’s.
The Relaxed Bulk - Sometimes termed as the dirty bulk.
The Controlled Bulk - Slow bulk.
The Precise Bulk - Lean gains.
The Relaxed Bulk or Dirty Bulk is a fun way of gaining muscle that basically involves ‘stuffing your face’. The idea is to achieve a calorie surplus in any way possible, this will lead to fast muscle growth when done alongside correct training, but it will also increase body fat at a fast rate, meaning it will take longer to lean down when required.
The Controlled Bulk is the bulk I would recommend to most people looking to gain muscle. This is where we push the body into a calorie surplus but not as extreme as the Relaxed Bulk. The body still grows muscle, however at a slower rate. Fat gain is also reduced making it easier to cut back up when required.
The Precise Bulk. This is the hardest form of bulking as it takes years of investment. Fat gain is extremely minimal and muscle gain is progressive. This method allows you to stay in shape year round and is therefore more commonly used by Fitness Models and Physique Athletes.
Depending on the Bulk you wish to use, there are ways to calculate a more specific amount of calories you need to consume. RippedBody.com provides a full guide on how to do this.
The Message
The take-home message is to pay attention to calorie intake when looking to gain muscle. If you are struggling to build muscle and you’re working hard in the gym, chances are you need to consume more calories.
Lift ‘Dat fork’ as well as ‘Dem Weights’