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  • Enrico Fioranelli

The Right Way To Put On Size

The bulking and cutting needs to stop. You should look to put on far less weight in a short duration of time. Instead you should look to focus on increasing nothing but your lean muscle.


Realistically unless you are an enhanced athlete you can put on 1 to 2 lbs of lean mass in a month. If you have been training for a long duration of time the amount of muscle that you put on is even less.


Now that we know what we can expect how do we optimize our muscle building to make sure that we do not put fat on.


First, you need to progressive overload your training. There are tons of ways to do this and I will cover this in depth in another article. This will make sure that we regularly are giving different stimuli to you body to continue the adaptation.


Second, eat clean. Yes, even when you are putting weight on you should continue to eat clean. You should only shift your diet slightly at any point. You should alway eat nutrient rich whole foods. The what of you eat should not change much, the how much of what you eat is the biggest change between when you add on size or trim down fat.


When building muscle you should look to have 1-1.2 grams of protein per pound of lean mass. This somewhere between these numbers is the magic number that will have you absorbing the protein you need to build muscle.


Remember that while you cannot really add muscle in an efficient manner while still burning fat, it is important to NOT put on excessive amounts of fat while you are building muscle. Keep lean year round.


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