3 Keys to Building Mass Without Adding Body Fat

3 Keys to Building Mass Without Adding Body Fat

Do you ever find that whenever you're trying to gain mass in the gym you end up putting on some excess body fat? Consistently switching back and forth between extreme cutting and bulking phases to shred off that excess body fat after a bulk? Well, we're here to help you keep some of that excess unwanted body fat off during bulk season. Here's three tips that can help:

1. Have Realistic Expectations

You can definitely gain lean mass quicker if you are in a greater caloric surplus, but you run the risk of adding extra body fat. If you choose a more conservative approach in terms of calories in, it will take a bit longer, but you can avoid the body fat that commonly comes with bulking. Always remember that slow and steady wins the race.

2. Don't Over-do the Cardio

If your goal is to stay relatively lean while packing on some muscle, you don't have to go crazy with cardio. No need to be doing hours of steady-state cardio, instead, focus your efforts on a little HIIT (high intensity interval training) which can help you preserve more muscle while staying lean.The best part is, you don't have to get up at 5 a.m. every day for fasted cardio to achieve the results you want. The fact is, fasted cardio isn't all it's cracked up to be when it comes to fat loss.

3. Don't Neglect Compound Movements

Common belief is that if you want to stay lean, you need to lift lighter for a higher amount of reps, but that often results in neglecting the big, compound movements, which work multiple joints. This is a mistake! Performing the main  essential compound lifts with heavy weights will elicit the best hormonal response from your body. If you don't ever deadlift, squat, press, or pull heavy weight on a regular basis, you're missing out on one of the best mass gaining tactics of all.  Incorporate at least one compound movement into each workout you do everyday. Guaranteed results!