Clean Bulking vs Dirty Bulking
Clean Bulk vs. Dirty Bulk: Which Is Better For Bodybuilding?Comparing clean bulking vs dirty bulking is not an easy task to do; especially if you are a big fan of both. In my first year of bodybuilding, I instinctively did everything without relying on books or the internet. I loved lifting weights and loved to […]

Clean Bulk vs. Dirty Bulk: Which Is Better For Bodybuilding?

Comparing clean bulking vs dirty bulking is not an easy task to do; especially if you are a big fan of both. In my first year of bodybuilding, I instinctively did everything without relying on books or the internet. I loved lifting weights and loved to eat; I also had no idea what bodybuilding was and the massive world of knowledge it was built on.

Eventually the inevitable happened and I came across the particular sport of competitive weight training. Training and eating for fun would soon be a thing of the past; my new goal was to look like the guys from muscle magazines. Like any other amateur bodybuilding enthusiast, I have done as much research as possible on the sport; so that I can expand my knowledge and improve my physique.

It has now been about seven years since this happened and I have learned a lot along the way - I also made a lot of mistakes. Some of these errors were related to swelling and that's why I decided to write this article. I know a lot of newbie gym rats get excited and want to eat whatever is in sight while gaining volume - if that's you, you might be interested in what I have to say.

There is no better way to talk about this topic than comparing clean swelling and dirty swelling. I have personally read, researched, and tried both diet methods for building muscle; it's safe to say that both offer their own risks and rewards. Let's talk about the basics, highlight their pros and cons, and pick a winner.

Dirty mass

The classic way of bulk is the dirty way. In theory, dirty bloating involves placing the body under an unregulated caloric surplus. Bodybuilders who use this method rarely track calories and eat whatever is in sight. Dirty bloat is pretty cool - and popular among big winners - because it allows you to gain weight really fast.

The bad thing about swelling this way is that it is very easy to get carried away and put on weight. I can't even begin to tell you how many times I have heard experienced athletes share their regrets regarding their experiences with dirty bloat. Gaining weight is very easy; letting it down is not.

Ron Coleman off season

So, does that mean dirty swelling is bad? I don't think so personally. If you watch what you eat and try to maintain a certain level of body fat while slowly increasing your calories; you shouldn't have any problems. Your food sources should be healthy and clean - avoid eating junk food and excess sugars.

A lot of weightlifters think dirty bulking is about eating a bunch of junk food and they are wrong - bulking is about increasing your daily food intake. If you are striving to grow taller, do so by eating high-quality, healthy, nutrient-dense foods. Don't skip your cardio and try to get the most out of your workouts.

Self mass

Clean Bulking is the preferred diet approach of experienced athletes and bodybuilders. Clean bulking consists of increasing daily food intake in a calculated and regulated manner. Clean Bulks strive to gain as much lean muscle mass as possible while adding minimal body fat. Even though it's a lot harder to do and requires a lot of patience and skill, the rewards are well worth it.

Fitness and physique models are big advocates of this bulking style because it allows them to maintain a certain level of leanness that allows them to get a feel for their appearance. If you mess up the volume and get fat; there's no way to tell if you're making real progress under all that mass.

Six pack abs

Things get interesting when you start comparing the gains you get from clean bulking versus dirty bulking. Many people claim that it is almost impossible to make big changes through the clean approach - while others think that getting dirty is nothing more than a way to justify excess body fat. .

I personally think that while these types of bulking have their pros and cons, they are both equally important. While it's true that getting bigger than usual can be odd; the insane strength gains at the gym are enough to turn me on. The same applies for skinny swelling - although it's cool to be skinny all year round; having the same resistance levels and the same size can be troublesome.

The winner

If I had to pick a winner, I should probably go for lean bulking. Make no mistake, dirty swelling is a cool tool - but it can also easily get out of hand. The first time I decided to formally bulk up, I took the wrong path and ended up getting way too chubby. Although it was great to be incredibly strong - not being able to sleep comfortably, having difficulty breathing, and suffering from a severe pan joint; was not that great.

I was not comfortable with my physique and dragged it too long. I once decided to be shredded; it was honestly a huge problem. It took me about a year before I could fix most of the damage and see the light at the end of the tunnel. The cool thing is that most of my strengths stuck with me and I put in a fair amount of quality waist.

Classical Aesthetic Physics

That being said, I honestly believe that I could have achieved the same results if I had done it in a clean fashion. Like I said at the start of the article, I made a lot of mistakes that allowed me to learn a lot of interesting things - and that's the beauty of bodybuilding. Come to think of it, I should have increased my calories slowly and avoided eating everything I see.

If you are stuck and do not know how to mass gain; it is important to weigh the benefits and the risks. I've already shared my personal experience and I'm sure you can find tons of additional online resources that offer a different perspective. Although I think lean bulking is better - if a dirty bulk is done in a controlled environment for a short period of time; it can also be very fruitful.


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In some distant, parallel universe, the laws of responsibility are reversed. Work is something you do in your spare time. Working out, on the other hand, is an essential life task—something to which you devote countless hours to survive in society. In this bold, fitness-driven world, your benefits include being strong, looking fantastic and feeling even better. Life is good. Reality check. No matter how much daydreaming you do, that alternate setting doesn’t exist—unless your name is Jay, Ronnie, or Victor. In this time and place, working out plays deuxième fiddle to a number of obligations. And since your time is valuable, you can’t waste one second on a bad workout. Hell, the good ones are tough enough to plan for. Strained reps, poor energy levels, incomplete sets, longer-than-desired workouts, and shoddy results can leave you feeling like your time in the gym is all for naught. But there are things you can do before and after you head to the gym to ensure supercharged workouts today, tomorrow, and beyond—tips that can improve your efficiency, strength, even your time spent with the iron. If you’re going to schedule your day around the gym, make sure you head in there well-rested, your strength tank topped off, your playlist ready to go, and the following pointers in tow. The result ? A stronger, fitter body. Now that’s a reality worth reaching for.

Your workout doesn’t start when you walk into the gym—it begins when you wake up in the morning and continues throughout the day. Preparations go beyond just packing your gym bag. They start with eating the right things at the right times to increase your body’s productivity at the gym. In addition to your usual nutritional goals, you should observe that what you’re eating is meant to power you through your workout. So choose wisely.

Before your workout, whether you train before work, or in the evening after work, there are certain things you can and should do to gear up for the battle ahead. Again, alimentation plays a part, but your supplements are what will put you over the top. Taking the right supps during this important window helps get your body in a place to grow from today’s séance.

During your workout you don’t want to be a going-through-the-motions kind of guy in the gym. If you’ve gone through the trouble of suiting up for a workout, you’d best be getting after it . These tips are all designed to help you maximize intensity and strength today to help you look better tomorrow.

Immediately after your workout you should start looking ahead. Your body needs the right fuel to grow and repair itself over the next few days, and you need to start getting ready for your next bout with the weights. That recuperation and preparation starts now. By following these post-workout protocols, not only will you enhance your body’s ability to grow from today’s beatdown but you’ll also get yourself right and ready for tomorrow’s trip to the gym.

Always be in a constant state of readiness. While most of the following tips are geared around pre- and post-workout times, there are some things you can do at different times of the day to get the most out of your workouts. Remember cruising through a set of heavy squats may not be as tough as actually finding enough time in your day to get yourself to the gym. If that’s the case, you need to take every step possible to make sure you get your money’s worth while you’re there. Every set—every rep—is an investment in your physique, and you don’t have the capital to waste on bad workouts. It’s a commitment you’ve made to yourself, and as the saying goes, anything worth doing is worth doing right.

Researchers at Loughborough University ( U. K. ) discovered that when athletes ate slow-digesting carbs such as whole grains for breakfast and lunch, they had lower insulin levels and burned more fat during the day. The athletes also had more résistance and burned more fat during exercise compared to those who ate fast-digesting carbs such as white bread or plain bagels. Be sure that all the meals you eat before your workout, including the one immediately before, include about 40g of slow-digesting carbs such as oatmeal, sweet potatoes, fruit, buckwheat ( see tip No. 4 ), or whole-wheat bread.

A University of Maryland School of Medicine ( Baltimore ) study reported that a high-fat meal blunts the ability of nitric oxide ( NO ) to dilate blood vessels for up to four hours. That means less blood flow to groupes musculaires and less of a muscle pump, which is even more costly if you’ve invested in an NO supplement. In the four hours before your workout, avoid eating grande amounts of fats, such as the obvious fast-food fare and packaged foods ( even if you’re in a mass-gaining période ).

In some distant, parallel universe, the laws of responsibility are reversed. Work is something you do in your spare time. Working out, on the other hand, is an essential life task—something to which you devote countless hours to survive in society. In this bold, fitness-driven world, your benefits include being strong, looking fantastic and feeling even better. Life is good.

The same University of Maryland researchers also discovered that consuming a small green salad with a high-fat meal prevented the adverse effects on blood vessel dilation, likely by enhancing NO. About two hours before you hit the gym, include a green salad with low-fat with your meal.

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