If your goal is to get ripped, then you’ve probably heard about bulking and cutting cycles, right?
In fact, if you’ve been training for a while, I’m sure you’ve already done a few bulks and cuts?
Or if you’re fresh to the lifting game, maybe you’re looking to do them for the very first time?
No matter where you currently are, in today’s post (and video) I’m going to explain why doing bulking and cutting cycles is the quickest and most effective way to build a ripped physique. And also show you how to set them up so that you can get the best results possible.
So, buckle up, you’re heading to Rippedville.
What’s a Ripped Physique?
Before looking at the power of bulking and cutting cycles let’s first define what a ripped physique is.
There are two things that characterize a ripped physique:
- A low body fat percentage
- Good muscular development
When you put these two together you get that ripped physique – with a slim waist, thick shoulders and upper back, masculine chest, well developed arms and powerful looking legs.
Just like Mr. Skarsgård in Tarzan:
One without the other doesn’t cut it. If you’re lean without much muscle, you’ll just look skinny and small. If you’re muscular but have it all covered up with fat, you’ll look big, but won’t turn any heads around.
So, how do you accomplish both of these goals? Or more importantly, what’s the quickest way of doing so?
Well, by doing bulking and cutting cycles.
What Are Bulking And Cutting?
In short, bulking and cutting are just “bronyms” (synonyms created by the bro’s) for building muscle and losing fat. Here are the basic definition of the words:
- Bulking: Is done over a period of time with the goal to gain weight, add muscle and/or increase strength. Typically the word bulking is associated with being in a caloric surplus which is required to maximize any, or a combination, of these goals.
- Cutting: Is done over a period of time with the goal to lose body fat. For fat loss to occur a caloric deficit must be present.
The fact that you must be in a caloric surplus to maximize muscle growth/strength, and in a caloric deficit to lose fat, is why bulking and cutting cycles is the quickest way to get ripped.
But, now you might ask:
Why not gain muscle and lose fat simultaneously?
Well, even though “body recomposition” as it’s called will happen if you train hard for multiple years and just eat enough to maintain your weight, it’s still a very slow process that is only effective during these four circumstances:
- In beginners – People that are new to training can build muscle and lose fat simultaneously, because the stimulus to training is so fresh.
- In overweight and obese – These individuals have a large surplus of stored energy on the body which effectively can be used as energy by the muscle building process.
- In de-trained – People that have been laying of their training for a while and become de-trained. These individuals increased their number of myo-nuclei within the muscles during the training they previously did. This myo-nuclei stay in the muscle far longer than actual muscle tissue do, ready to return it to the previous condition ones the training continues. This is known as the bro-term “muscle memory”
- In steroid users – Individuals that take supraphysiological doses of androgens effectively ramp up their amounts of myo-nuclei within the muscles, and will experience the “muscle memory” effect that de-trained individuals do, while not being de-trained at all!
Assuming you want to stay natural, then the more training experience you gather, the leaner you get, and the less de-trained you become, the slower it’ll be to gain muscle and lose fat simultaneously.
And even if you currently fall under any of the four circumstances above, you will still see slower results than if you choose to focus on one of the goals at a time.
In fact, here’s a great illustration of the difference between choosing to do bulking and cutting cycles as opposed to body recomposition:
So, when it comes to getting a ripped physique sooner rather than later, the best thing would be to use:
Bulking And Cutting Cycles
The best way to get a ripped physique as quickly as possible is by optimizing muscle growth and fat loss separately.
Where your muscle mass increases over time, while your fat mass goes up in the short-term, but stays the same or go down in the long-term, just like this:
So, now you might wonder:
Why is bulking and cutting cycles the most optimal way to a ripped physique?
You Stay Lean While Maximizing Muscle Growth
Trying to maximize muscle growth is somewhat of a paradoxical task.
Here’s what I mean by that:
First of all, you need to be in a caloric surplus that’s bigger than the surplus just needed to build the muscle in theory. In other words, if your goal is to maximize growth, a bit of body fat storage will simply come with the territory.
This seems to be because of nutrient partitioning, where some of the additional calories you eat throughout a day when bulking, will go towards fat storage and not muscle growth. So, a caloric surplus that’s bigger than what’s just required to build muscle theoretically, must be present in order to maximize muscle protein synthesis.
And secondly, which is where the paradox comes in, is that you must also stay relatively lean to maximize growth.
So, as you can see, a cutting phase will be necessary eventually after you’ve been bulking for a while.
Because if you’re not taking the cutting phase, you will, to put it in Mike Israetel terms:
Furthermore, staying fairly lean year round is also a lot healthier to the body.
And finally, most people also enjoy the progress towards building a lean and muscular physique more, and typically feel better overall when being lean as opposed to “bulked up”.
So, this leads to the question:
How Long Should Your Bulking And Cutting Cycles Be?
Well, here’s the deal:
There’s no definitive answer to this question.
The length of your bulking and cutting cycles should ideally be determined by your body fat percentage and not by fixed time stamps. In other words, you should work within a certain range of body fat.
And here’s a quick outline of the whole bulking and cutting system:
Training Experience Determine The Length Of The Bulking And Cutting Cycles
If you want to maximize muscle growth, the less training experience you have, the quicker you can gain muscle during your bulking phases, and vice versa.
This means that with less training experience your bulking and cutting cycles will be shorter, simply because when you gain muscle quicker, you’ll also add fat quicker. And on the other end, with more training experience the opposite will be true.
Now, I’m sure some of you will still wonder:
But, Niklas… How long will they be? Please give me a time stamp to work with!
Well, fine, here’s an example:
Let’s say that you’re stepping into the novice/intermediate realm, you’ve been training consistently and appropriately for 1 year. According to Lyle McDonald’s maximum muscular potential table you can at the upcoming year gain around 1 pound of muscle per month:
|Years of Proper Training||Potential Rate of Muscle Gain Per Year|
|20-25 pounds (2 pounds per month)|
10-12 pounds (1 pound per month)
5-6 pounds (0.5 pound per month)
2-3 pounds (not worth calculating)
Since it theoretically requires a 2500 calorie surplus to gain 1 pound of muscle per month, you would need to eat roughly 83 calories above maintenance each day. But to ensure that you’re gaining muscle at the maximum rate, by taking nutrient partitioning into consideration, I like to double this number.
By doing this you’ll end up gaining roughly 2 pounds of weight per month, where 1 pound is muscle and 1 pound is fat.
How long will your bulk last?
Well, let’s assume you start out lean at around 10% body fat (which you should), and you weigh 165 lbs.
To save you the math, it would take you 9 months to go from 10 % body fat to 15 % body fat by gaining 1 pound of muscle and 1 pound of fat per month:
During this time you’ll add a total of 14 lbs of weight to your frame, where 7 lbs will be muscle mass.
How long will your cut last?
To get back down to 10 % body fat, without muscle loss, you shouldn’t lose weight faster than ~1 pound per week. You can read more about the optimal caloric deficit for fat loss here.
183 pounds (bw at 15 % body fat) x 0.05 (5 % body fat you’re looking to lose) = 9.15 pounds of fat
You’ll have to lose roughly 9 pounds of fat to get back down to 10 % body fat, which should take you ~9 weeks if you lose 1 pound per week.
Note: These numbers are estimates only, there are so many variables that will skew these numbers in one way or the other. But, in a totally neurotic theoretical fashion, for a novice stepping into the second year of training, 9 month bulking respective 9 week cutting is approximately what the length of the cycles will end up be.
Building a ripped physique takes time, especially if you want a lot of muscle mass naturally.
I can’t stress enough how important it is to make the commitment. This is what I did a few years back, as I decided to stop being skinny fat and totally transform my life. And I know that you can do it to, if you just get started.
And luckily, during the first 3-4 years of serious training, with correctly set up bulking and cutting cycles, improvements to your physique happens very quickly!
So, find a system and get started today. You’ll definitively thank yourself in a year!
Building a ripped physique isn’t hard.
It comes down to setting up a system that allows you to stay lean while putting on as much muscle as possible.
And most importantly, a system that you can be consistent with.
Bulking and cutting cycles, like the way I’ve outlined it above, is definitely the fastest way to go about it.
Not sure whether you should start with a bulk or a cut? Check out this article: