This is a
departure from my normal pseudo philosophy, but it’s something I wished I knew
when I first started training, and it’s something I want to pass on to others.
I have said
it many times before; the notions of bulking and cutting are far more
destructive than they are beneficial.
Way too many beginner trainees get fixated on these terms, and they
learn to understand training and nutrition as a very binary approach, when in
reality there is infinitely more grey than there is black and white.
You were already making the joke in your head
Ultimately,
these terms are misused, and it results in a fundamental misunderstanding of
the goal and the approach. “Cutting” is
a term meant to be used in the context of bodybuilding. Not “bodybuilding”, but actual bodybuilding;
as in, the physique based competition wherein one goes on stage and has their
body compared to others. When a
bodybuilder cuts, they are peeling off the very last little bits of fat to really
get their physique to pop. It’s the
transition from high single digit bodyfat to low single digit bodyfat. This means that the bodybuilder was already
VERY lean to start with, and they’re now getting into contest ready
condition. THAT is cutting. If one were at a higher bodyfat percentage,
they were not cutting, but were instead “dieting”, or simply losing fat.
However,
outsiders observed bodybuilders using the term “cutting” and imagined it to
mean any manner of weight loss, and in turn decided that they too wished to use
the industry lingo in order to seem more “legit”, thus cutting began to refer
to any manner of weight loss. This made
matters confusing, as overly chubby individuals began to think that they needed
to apply the same mentality and approach that bodybuilders did for cutting
toward simple fat loss. This resulted in
the matrydom you see today, where people with 20% bodyfat are eating 500
calorie diets of lettuce and chicken trying desperately to “cut for summer”. They typically destroy their hormone profile,
get weak, smaller AND fatter in the process, and conclude that drugs are the
only possible explanation. They never
realized that
1: Most
bodybuidlers simply don’t let themselves get that fat unless they are trying to
create a “before” photo for a supplement add.
2: The
initial fat loss process for a bodybuilder is not nearly as drastic as the “cut”
is when it comes time to get the last little bit of definition.
Let's save the drama for reality TV
This is why
I refuse to say that I am cutting when I am losing weight. I don’t pretend that what I am doing is
anywhere close to what a bodybuilder goes through to get stage ready. It doesn’t’ take much to go from 20% bodyfat
to 15%, but the lower you get, the more challenging it becomes. Adjust your approach as necessary.
Additionally, one of the other destructive aspects of casual trainees adopting the hardcore lingo is that they tricked themselves into believing that they would experience the same side effects. Bodybuilders lose strength when they cut. This is inevitable when you are dieting down to low single digit bodyfat levels. The body simply doesn't like to be at that level for long, and it negatively impacts one's ability to perform. Were that NOT true, weightclass based athletes would ALWAYS walk around at that weight, as less fat means less weight on the scale.
However, the casual trainee that is just transitioning from "fat" to "not fat" should NOT expect strength loss, and should instead anticipate strength GAIN. When one starts eating a better quality diet in the pursuit of improved body composition, they should note an increase in performance. Additionally, a surplus of calories is NOT a requirement to move more weight on a lift. Yes, muscle won't necessarily be developed in this state (though there are of course studies saying otherwise), but one can always get better at recruiting available strength during this time. The trainee that walks into fat loss anticipating automatic strength loss creates a self fulfilling prophecy, while the one that walks in anticipating strength increases will create the same. There is no "cutting" happening here.
Nope, sorry, you're just eating like a human
On the topic
of bulking, we have to once again understand the origin of the term to grasp its
application. In “The Keys to Progress”,
one of the stories involves 2 ironheads talking about the most important thing
to create a striking physique. One
replies “muscles”, and is chastised by the other for that answer being “too
obvious”. The first one then considers
for a second before offering the answer “bulk…sheer, powerful bulk”.
Stop there;
they just classified “bulk” as a quality DIFFERENT than muscles. This is what modern trainees NEED to
understand. In the 20s, 30s, 40s, 50s
and 60s, a masculine physique was one that was beefy, muscular, and large…but
no one really knew or cared about abs or low bodyfat. Occasionally, some guy would show up with a
set at a bodybuilding/physical culture show, but they were more an oddity than
anything else, and it was primarily the case of someone with the genetic
disposition to carry abs no matter what they ate. Instead of being ripped, men wanted to be
BULKY. Doug Hepburn, Pat Casey, Reg Park, J.C. Hise etc etc, were the men that were held
up as a prized male physique due to their (“obvious”) muscles combined with
their bulk.
Make no mistake; those are some goddamn big men
We
understand at this point that bulk is essentially well positioned fat. It’s no secret that if you take someone who
is 3% bodyfat and then get them up to 10%, they will be bigger, even if none of
the weight gained is muscle.
Proportionally they will appear smaller (a less dramatic v-taper), but
in terms of taking up space and sheer physical size, they will be larger. When you combine this information with the
knowledge that, in the early to mid 20th century Americans WEREN’T
obese, and that the average physique was slim to athletic, the prospect of
simply getting larger in any way, shape or form was appealing to those chasing
a more masculine physique. Look at the
old Charles Atlas adds about the bully on the beach; the bully wasn’t ripped,
he was just big, and so is the kid who eventually kicks the bully’s ass…and
Charles Atlas for that matter.
THEN, let us
consider this; the recipe for bulking back in the era was to eat copious
amounts of food and drink lots of milk.
I hate to sound like a hippie here, but consider the QUALITY of food
back then versus now; we exchanged quality for convenience. I love the modern world and all of its
advances, but from a nutritional perspective, our forefathers had it WAY
better. The default setting for beef was
“grassfed”, milk was delivered to you in bottles from a diary with cows who saw
no hormones, veggies were grown locally, real butter was used, etc etc. These days, you have to shop VERY specifically
if you want to eat like your parents and grandparents did, and it will cost you
significantly more even WITHOUT adjusting for inflation.
In retrospect, it was pretty ballsy of this guy to be knocking up your mom while delivering milk to your dad that got him jacked
So, take all
of the above and put it together. If you
follow the nutritional guidelines of a generation that was less concerned about
staying lean and more concerned about just being big (and had no real notion of
obesity) and try to apply it using food that isn’t the same, what will be your
outcome? It’s the same reason why the
Paleo diet misses the mark; you can’t try to apply rules from one era of
history with food from another and expect the same results. To try to want even BETTER results (ie:
getting more muscular without getting very fat) is just sheer insanity.
This is why
bulking is a terrible idea for most trainees that aren’t looking to simply add weight
of any variety to their frames. New
trainees get on the bulk train, eat everything in sight (just like it says to
do in Super Squats and Starting Strength and etc etc), get incredibly fat with
minimal muscle, then wonder what they did wrong. They took advice that didn’t apply to them,
applied it with food that it didn’t apply to, and typically trained with
intensity far below what was needed and got exactly what they deserved for
their efforts.
Not all mix-ups end so well
And that is
of course one of the other significant issues with the beginner trying to bulk;
they simply cannot train HARD enough to utilize the surplus of calories they
have ingested. There are many factors at
play here. To start with, beginners
enter training untrained in the lifts, and the majority of their early training
career is spent getting BETTER at the lifts rather than stronger. Each week, numbers may increase, but their
muscles are barely getting increasingly taxed; they are simply learning how to
better recruit their muscles FOR the task.
Combine this with the fact that the poundages are too low to generally
be taxing along with the fact that most new beginners are lacking an athletic
base, so their rest times are long and their bodies are barely getting taxed
(and they walk in with a healthy amount of bodyfat) and it’s just a
disaster. Trying to force anabolism
through a surplus of calories without performing with the necessary degree of intensity
needed to create the stimulus required is how obesity occurs.
We want to
believe that the secret to getting more muscles is by eating more. I fell into that very trap; when I was 21, I
went from 190lbs to 217lbs in the span of 9 months. I did this by eating everything in sight (a
lot of terrible junk food and fast food because I was big into elitefts at that
time, which was 2008). I trained
reasonably hard at the time at least, following a Westside Barbell-esque
approach, but I was so fixated on adding scale weight that I didn’t stop to
consider the fact that just because weight was going up didn’t necessarily mean
ANY of it was muscle. I got very
fat. After years of being fat, I finally
dieted down to see how much muscle I had put on and first I got down to 200lbs…then
195…then back to my original 190…then 185.
Yup; though I was a slightly more solid 185 compared to my previous
starting 190, bulking up to 217lbs did exactly crap when compared to if I had
just slowly and gradually tried to add muscle with some quality nutrition.
Surely listening to this man would guide me toward a great physique...wait...crap, should've waited until 2010
I have just
recently regained 10lbs lost after my surgery, going from 185 up to 195. I have done this WITHOUT being able to
perform heavy squats or deadlifts WHILE still maintaining my abs, which I think
speaks volumes to the effectiveness of my approach. I very slowly and gradually increased my
calories and kept my food choices reasonable (yeah yeah, everyone hates the
term clean eating, but we all know what it means). I limited myself to 1 cheat meal a week (no,
not 1 cheat DAY, and no, not cheating all weekend), and only eat carbs around
my workouts (and even then, it’s a bowl of oatmeal before lifting and a poptart
afterwards). Everything else is just
meat, veggies, greek yogurt or nuts.
Additionally, I increased my training volume like MAD in order to
actually create a training stimulus that would result in muscle growth. In my most recent phase, on top of training 5
days a week, I included an extra 80 NG chin ups, 1 max set of dips (usually
70-75) and 100 band pull aparts every day to increase my weekly volume. That was an extra 560 chin ups a week ON TOP
of a ton of volume during my actual workouts.
3x5 just plain isn’t going to cut it.
The people
that need to forcefeed are incredibly rare.
The truth is that people need to eat more quality food, rather than
simply more food in general. Dave Tate
talked about how he got up to 270lbs eating chicken and rice, and he needed to
start eating Twinkies and Oreos to finally get to 300lbs. A beginner isn’t in that situation. They simply need to eat well and train hard
to add muscle, and train well and eat less to lose fat.
