The bros in the gym might be able to throw some big weights around, but they might also be hiding something under their shirts. Get your mind out of the gutter if you went in a perverted direction! What they’re probably hiding is their Buddha belly.
There’s nothing more unflattering than that scene at the local pool where Tommy Big-Guns exposes his bulbous belly for the whole world to see. It’s obvious that he doesn’t know the secrets to getting jacked without getting fat. But you won’t have to worry about this as long as you follow the schematic that’s about to be laid out.
As long as you put in the time and pay attention to detail, you’ll be bigger, but leaner than ever before.
1 Work out fasted
Do you think it’s crazy to work out in a fasted state? Well, here’s something that’s even more crazy – bulking up and staying fat. And that’s exactly what will happen if you eat before you work out. Or you’ll at least stay where you are.
If you flip the coin and workout on empty, the following will happen:
- Your body will have an easier time burning stored fat for energy
- You won’t feel like an elephant is stepping on your ribcage
- Your lung capacity will be higher
- Your body will release a high amount of testosterone and growth hormone
Add these together and you just found a little secret to gaining mass without gaining fat. Ideally, you’ll work out first thing in the morning immediately after sleeping. You’ll already have 8 hours rest under your belt and your body will be primed for exercise.
All you need to drink to stay hydrated is water. And if you feel hungry going into your workout, ride it out. This sometimes happens, especially when you’re new to this. Once you get the blood pumping, your hormones will shift and your appetite will be naturally suppressed.
2 Apply yourself to some dedicated cardio work
Here’s the trick with cardio. You want to find the sweet spot and not overdo it. Obviously, if you spend three hours a day on an exercise bike, you won’t gain much bulk. But if you spend 20 minutes doing sprint intervals on a treadmill two or three days a week, you’ll hit paydirt!
Sprints work well for a number of reasons. First of all, you can only do them for so long before you feel liked smoked salmon. So you’ll burn a decent amount of calories, but you won’t go too far.
Second, due to the intense nature of this training protocol, your muscles will get pulverized, which will improve lean muscle mass.
Lastly, two physiological changes will occur in your body – your metabolism will get elevated for 24-plus hours when you’ve finished, and you’ll enjoy a lift in testosterone and growth hormone.
All of this means that you can maintain your bulk and add to it without getting fat.
3 Crank out some sets with heavy iron in the gym
It’s no secret that isolation exercises like leg extensions, hamstring curls, and tricep kickbacks can improve your definition, but they’re rather elementary when it comes to putting on serious bulk.
You’re better served by hitting some higher poundages through compound exercises. Unlike isolation exercises, these target more than one muscle at a time. The end result is more overall muscle recruitment, plus you’ll be able to lift heavier weights.
Your body will have no choice but to pack on more size. And remember how sprints boost your hormone levels? Well, the same can be said about compound exercises. Focus on drills like bench presses, pull-ups, deadlifts, military presses, and squats for the best results.
As you can see, there’s no long-winded formula for bulking up without getting fat. It just comes down to following a few simple rules and mastering the basics. Why make it any more complicated than that?