When we think about bulking, we often imagine the perfect scenario.
Eating whatever you like, gaining strength like you're on gear and coming out the other end like Chris Evans after going through treatment in the first Captain America film.
The reality?
Rarely as pleasing.
Don't get me wrong; gains are made.
They just happen to be around the midsection and feel a lot more like marshmallow than rock.
This lack of substantial muscle gain is a big problem. It's not uncommon to get to the end of a diet and realise that you're not packing as much muscle as you'd thought.
In fact, the catch 22 of dieting is that while you look great with your shirt off, you're left scratching your head thinking "do I even lift" when fully clothed.
The unfortunate reality is, unless you're shopping in the children's section, you'll always struggle to fill out a shirt as you'd like without adding substantial muscle.
Luckily for you, not only have I completed multiple successful lean gaining phases myself, with each one being more effective, but I've helped others navigate the mine-field successfully too.
Why is that good news?
Because I've thought long and hard about what the most common mistakes I see when it comes to trying to bulk, lean gain, or whatever you choose to call it.
And I've come up with seven for your reading pleasure.
Let's dig in.
1. Your training program sucks
Wait.
Do you have a training program? Or are you doing what 90% of people in the gym appear to do and either randomly doing exercises or completing roughly the same exercises the trainer showed you during your induction?
And I'm not talking about "yeah bruv, I do chest on Mondays, arms on Tuesday, back on Wednesdays..." type programming.
I mean do you have a program written down that at least tracks reps, sets and weight? And preferably also considers the volume of work done and has inbuilt progression?
No?
Then you're leaving potential gains on the table, my friend.
Progressive overload drives hypertrophy.
Without it, you’re wasting your precious time.
Most people I talk to understand progressive overload. They get that they have to do more work over time. But they don't actually put in place the systems to make it happen.
Think of it like fat loss .You may understand the need to eat fewer calories then you expend, but if you don't have a system for regulating and ensuring you're doing this consistently, then your working with an inefficient system.
Don't make this simple mistake.
Either invest in a solid program, of which there are many online or have a coach do one for you.
TOP TIP: Find and stick to a verified quality program for at least 3-6 months.
2. You're inconsistent.
If there is one skill that will ensure you achieve your goal efficiently, it's applying ruthless consistency.
If you can:
eat within 100 or so calories of your goal intake,
get to 95% of your gym sessions,
push yourself to progress in those sessions,
consume enough protein, and
get a reasonable amount of sleep most nights,
and do this consistently for months on end. I guarantee you'll be happy with the results.
Do the opposite, and you're more likely to waste your time, energy and money only to stay the same.
TOP TIP: Figure out your key, high ROI factors for building muscle and track them daily (HINT: I gave you a few above) Reflect weekly on how consistent you've been.
3. You're scared of gaining fat.
Fear of fat gain was something I struggled with when I was young wizards apprentice. Being slightly chubby left a bitter taste in my mouth. One that once I'd reached a leaner state, I wasn't keen on tasting again.
This fear of regaining lost weight is incredibly common but also incredibly debilitating for those who struggle to overcome it.
How did I overcome it?
I realised that the fear comes from feeling a lack of control. You hold onto your results like they're a winning Powerball ticket because you think it's luck that got you there.
That you won't be able to lose that fat again.
The reality?
You've got more skills and a better idea of what you need to do now then you did last time. Not only that but you've learnt from the mistakes you made. If anything, you're more capable than ever.
TOP TIP: Focus on strength and gym PR's for progress, rather than mirror look. You've focused on fat loss for so long that you associate weight gain as bad which makes it hard to cope with increases on the scale. By switching to strength and gym performance, we can focus on objective measures rather than subjective feelings.
4. You're gaining too fast.
For every one of the "scared to gain fat" crew I meet, I have at least three "dirty bulkers".
They're usually identified by their piercing cries of "eat big to get big" or making jokes about following the "if I see it, I eat it" diet.
Unfortunately, these are also the individuals who nine months later realise that 90% of the weight they've gained was fluff and that they're back to where they started.
The problem with the above approach is that you can't force feed muscle growth.
Meaning, eating more does not directly cause more muscle growth. It will just lead you to more fat gain.
A study by Garthe and colleagues in 2012 showed this when they had split elite athletes into two groups. One group consumed on average 600 more calories than the other per day during the 8-12 week training period.
Both groups saw similar amounts of muscle gain, while the group eating an extra 600 calories saw double the amount of fat gain.
TOP TIP: Aim for a weight gain of around 0.5-1.5% of bodyweight per month. The higher end is likely better for those with less experience.
5. You're impatient.
Muscle growth in un-assisted individuals is, unfortunately, slower than grass growing.
So if you're going into a bulk expecting to gain eight kilos in eight weeks, you're going to be sorely disappointed.
It's the individuals that have the least patience that tend to do the worst with bulks. With diets in general actually.
Why?
Because they have a shortcut mentality.
They're always on the lookout for better, quicker, faster results. This shortcut mentality makes them perennial program hoppers. They are always jumping from one diet or program to another, never sticking to one. Neither of which is conducive to your goals.
TOP TIP: Set a plan and stick to it. Commit yourself to one goal for 3-6 months, and you'll see progress.
6. You're trying to intermittent fast or do keto.
Look.
It's not that you can't, because theoretically, you can, its more of a question of why make things harder?
Both methods of eating have shown to be useful for losing weight (at least in the short term) because they help create a deficit through managing hunger.
Their hunger blunting effects is also what makes them a poor choice for trying to gain muscle for the majority of people.
I tried bulking on an IF approach once marketed as a way to build muscle while also losing fat.
Do you know what happened?
I felt like a beached whale every day from 5pm onwards as I tried to eat over 3000 calories in 6 hours. I was uncomfortable and felt like crap.
TOP TIP: If IF or following a keto diet is making it hard for you to eat enough to build muscle... don't do it. There's nothing magical about either, so what's the point?
7. You're constantly injured.
Pretty straight forward really.
You're not making gains if you're sitting on the sidelines. A large part of being successful in building your dream physique is staying healthy and in the gym.
I've met many young men with plenty of drive and motivation, yet are battling niggling injuries. In my experience, this is usually an issue with form and as such presents an easy fix.
TOP TIP: If something feels "off" or causes pain, then firstly stop doing it and secondly, seek a qualified professional to make sure your forms on point. Consider the Lifting Library from 3DMJ.
That's it, fellow gainers.
Avoid these seven mistakes on your journey, and you can expect a fruitful, rewarding, and successful lean gaining phase.
Ignore my advice, and proceed to spend another six months to years moving between fat and skinny fat.
And I can assure, that's not what you want.
If you’re looking for more help on maximising the amount of lean muscle you can gain and minimising additional fat gains, then hit the button below and we’ll find a time to have a chat and see if I can help you.