Chasing Clarity: Health & Fitness Podcast EP. 95: THE BENEFITS OF TAKING A LEAN BUILDING APPROACH VERSUS A DIRTY BULKING APPROACH FOR GAINING MUSCLE: THE OPTIMAL RATE OF GAIN FOR MUSCLE GROWTH
Feb 2, 2024
Explore the battle between lean building and dirty bulking methods for muscle gain. Discover the nutritional hierarchy essential for growth and the common mistakes many make in their approach. Learn how energy balance impacts muscle synthesis and why a slight calorie surplus is key. Brandon explains the setbacks of dirty bulking, such as excess fat gain and metabolic issues. Plus, uncover the multiple benefits of a lean building strategy, promising more muscle for less fat while enhancing overall health.
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Set Clear Building Phase Goals
- Ensure building phases focus on accruing lean mass, minimizing excess fat, and improving training performance in hypertrophy rep ranges.
- Track physique and performance progression rather than just chasing higher scale weight.
Deficit Hampers Muscle Synthesis
- Calorie deficits reduce muscle protein synthesis by ~19–27% and increase muscle protein breakdown, limiting muscle gain.
- Being in an anabolic (surplus) state better supports synthesis of new contractile muscle tissue.
Fuel Training And Prioritize Protein
- Avoid training fasted and under-eating protein or pre/post workout fuel when aiming to gain muscle.
- Pair progressive hypertrophy training with sufficient calories to maximize individual muscle growth potential.