Volume increase and cutting phases

Athletes and bodybuilders usually work in two fundamental phases during their routines. These are the bulking and cutting phases.

The first thing you should do is focus on developing greater strength and size. Another option is to take in more calories than you normally burn. Then you should try to cut those calories while striving to maintain your lean muscle mass.

Here you will get all the information you need to learn in a healthy and controlled way, how to increase your muscle mass without reaching unwanted high levels of body fat.

Is a backup plan needed?

It is recommended. Here's how it works: Consuming extra calories, exercising by lifting heavy weights and thus forcing the body to develop more muscle tissue in less time. This design is the basis for the success of bulking guides.

Integrating these factors is key. It will be useless if you do not follow these simple steps: Increased calorie intake and avoiding light workouts. However, the exception to this rule is found in beginners. The body of a fitness novice reacts favorably to training, even if it is not as demanding as the one mentioned above.

It is often the case that their muscle tissue develops considerably faster than that of a veteran. Now, as time goes on, the increase in muscle mass will inevitably require the intake of more calories.

What calorie gain plan to use?

If you search websites, personal blogs, influencer accounts linked to fitness, you will come across a myriad of calorie increase plans. Like everything else, many of them effective, and some of them not. To make sure you make a good choice, you should follow this basic pattern.

You calculate your TDE, add a balanced percent of extra calories, and get them by eating healthy foods.

How do you know if that percentage of extra calories is the right one? This is one of the most controversial issues. The criteria range from 10 percent to 30 percent. The justifications for each figure are based on the fact that an additional intake of 10 to 15 percent will prevent you from gaining unnecessary weight, while the other position argues that this figure is insignificant to achieve your goals, as the metabolism will adapt quickly.

So, what is the right percentage? We recommend an intermediate figure, between the 500 extra calories that represent 20 percent of a balanced diet.

Consuming more than this will surely make you put on weight. We also recommend applying these tips according to your body characteristics and your goals with the plan.

If you are a very thin person, you may not mind consuming more calories, either way, you will increase your muscle mass and may subsequently lose exce