Clean bulking is a healthy way that aims to increase muscle mass without gaining more fat. In this article, we explain to you the basic rules that must be followed in order for the clean bulking process to be successful.
1- What is clean bulking in bodybuilding?
Hypertrophy is known as consuming more calories than the required level for a person in order to increase muscle mass, but many athletes secure this surplus calories by eating fast food and sweets, and this will increase body fat and may cause many problems when performing the drying process. Therefore, the hypertrophy process can be performed. Clean bulking is based on a nutritional and training program that ensures obtaining pure muscle mass without gaining more fat. Clean bulking achieves the required muscle mass, increased strength, and shorter drying time.
2- What are the basic rules for clean bulking in bodybuilding?
Nutritional pattern in clean bulking in bodybuilding
Eating a surplus of calories must be based on healthy foods that ensure you obtain proteins, carbohydrates, and fats in order to provide the necessary fuel for your body, so that the nutritional program achieves obtaining 40% protein, 30% carbohydrates, and 30% fats during the day, and carbohydrates are essential on days. Exercise in order to provide the necessary energy and speed up muscle recovery, and it can be eaten from healthy sources such as sweet potatoes and brown rice. As for protein, it is essential for muscle growth, and 1-2 grams of protein should be consumed for every 1 pound of body weight on a daily basis, especially whey protein, fish, and meat, with sources of fat. Healthy ones like olive oil, avocado and nuts.
You should refrain from eating white sugar, ready-made foods, and fast food such as burgers, pizza, and french fries, because they provide an excess of unhealthy calories and increase fat in exchange for muscle mass, as getting 1,000 calories from eating pizza is not at all like getting 1,000 calories from eating sweet potatoes or Healthy tuna slices.
Exercise style in clean amplification
Many athletes hesitate to practice cardio during bulking, but for clean bulking, we emphasize doing cardio exercises such as aerobic exercises, swimming, and running, which enhance heart health, increase muscle recovery, and help burn fat during rest days.
You should rely on compound movements while lifting weights and performing bulking exercises for clean bulking instead of isolating the exercise, as compound exercises help to exercise several parts of the body in each weight lifting exercise, and the number of repetitions can be increased by about 8-10 repetitions, which helps build muscle.
Compound exercises are more effective because they activate a group of muscles during the process of lifting weights. This stimulates the body to produce more testosterone and thus encourages burning fat and building muscle. The more muscle a person gains, the higher the metabolic rate in the body and the achievement of clean bulking.
One of the important things when exercising with the aim of clean bulking is rest periods, whether between exercises or allocating days for rest, as exercising with high repetitions will lead to feeling tired, and this does not achieve clean bulking, because feeling tired stimulates the body to eat ready-made and sugary foods in order to renew their activity and thus gain weight. More fat plus muscle mass.
It is possible to practice weightlifting exercises four times a week for clean bulking, with the necessity of sleeping about 7-8 hours at night, which allows the body to recover and rebuild muscles.
In conclusion, we stress that the clean bulking cycle must be for a pre-determined period in order to avoid gaining fat again, and we confirm that the best way to bulk up without gaining more fat is the clean bulking method.
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