A good rule of thumb for lifters is at least 8 - 12 weeks for bulking and then you can go into your cut phase if you're happy with the results. How long does it take to cut after bulking? The cutting phase varies per person, often cuts are around 8 - 16 weeks, dependent on your goals and achievements.
A typical bulking phase is 3 or 4 months, but a lot of people do way more than that. You should do at least 3 months to reap the benefits of a good lifting program.
It certainly wouldn't be detrimental, but I think a bulk should last at least 6 months if you want to see real results. I try to stay as lean as possible during summer, and bulk all the way through the colder months, which is around 9 months.
Generally, a bulking phase lasts anywhere from 8 to 16 weeks. Here are some factors to consider: Goals: If you're looking to gain a significant amount of muscle, a longer bulk (around 12-16 weeks) might be beneficial. If you aim for more moderate gains, 8-12 weeks could suffice.
We normally recommend gaining 20 pounds over 3–5 months.
The most effective bulks range from 4 - 8 months and effective cuts need to be at least 4 - 8 weeks for results. Is bulking and cutting effective? Yes, with time and dedication, you will see results. If you'd like to gain muscle mass or gain a lean physique, these phases will help you achieve the best results.
Carrying an extra 20 pounds can have a noticeable impact on your body, and you may feel a range of physical and emotional effects throughout the day.
Now, for the age-old question: should you do cardio during bulking? The answer is yes, but with a balanced approach. Too much cardio can counteract the calorie surplus you need for muscle growth, making it harder to see progress.
There are other terms for this, such as build mode, but bulking is a common term for this caloric surplus. Dirty bulking is when an individual is in a caloric surplus to build muscle (build mode). However, the individual is eating foods that are carb dense, unhealthy, and ultra-processed out of convenience.
Most people can have highly effective cutting cycles in 8-12 weeks, but an effective bulking cycle should be 16-26 weeks on the low end and upwards of an entire year on the longer end. You can see some progress after 6-8 weeks, but it will be marginal, and extending your bulk beyond that is highly recommended.
You want to build muscle but not increase your body fat—at least not to the point where it is unhealthy. The bottom line is that it is important to keep bulking in perspective. Aim to gain no more than one pound of body weight per week. If you're gaining more, it's likely due to a fat gain versus muscle growth.
When you should stop bulking is more dependent on body fat percentage than length of time. As a general rule, men should wrap up the bulk between 15-20% body fat. For women, the 23-28% body fat mark is a good place to stop the bulk and begin cutting. There are some body cues you should also be mindful of.
How much sleep do you need for muscle growth? The average adult needs around 7-9 hours of sleep each night. Regularly having this much sleep is especially important for those looking to increase their muscle mass or change their body composition.
“With all of those things considered, the average man can gain about one to two pounds of muscle per month and the average woman up to one pound per month,” Jacobchick told us.
Lean muscle is all about that shredded, sculpted look, while muscle bulk is more about sheer size and power. It's like the difference between a sleek race car and a hulking tank. Both have their advantages, so it all comes down to personal preference.
What does “skinny fat” look like? Phenotypically, they look lean and healthy, but when we check them out they have high levels of body fat and inflammation. This ectomorph body build has hidden high levels of body fat. They appear thin and flabby.
May lead to health problems such as high blood pressure and insulin resistance. Bulking can be expensive due to increased food intake and supplements. Requires a significant amount of time commitment to achieve desired results.
If you can sustain a lifting program and maintain a calorie deficit, your body will be able to pull from its fat stores to both fuel itself and potentially build muscle mass. Prioritizing foods rich in protein is a key component to both losing body fat and building muscle at the same time.
If you are training for a 5K or a marathon, you will want to do cardiovascular training first for maximum performance. If you want to increase your muscle strength, do strength training first when your muscles are not fatigued from cardio.
Males, particularly, naturally store excess fat in their lower back and abdomen area, which is why usually abs are the first ones to lose visibility when bulking. Once their abs are no longer visible, many people think there is no need to train that muscle group because they can no longer see it.
While it's possible to drop a lot of weight in one month, we don't recommend it. Anything over 8 pounds is likely water weight that you'll gain back. Crash dieting leads to gaining more weight long-term and slows your metabolism.
Yes, it is possible for a person to lose 20 lbs in 3 months with a healthy diet, regular exercise, and a sustainable calorie deficit. However, experts recommend a gradual weight loss of 1 to 2 pounds per week to avoid health risks.