Tip Am I Lean Enough to Start a Mass Phase Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Am I Lean Enough to Start a Mass Phase Is it time for a bulking phase Are you sure Here' s an easy guideline to follow by Eric Bach November 20, 2017August 18, 2019 Tags Bodybuilding, Diet Strategy, Tips, Training What s the Biggest Mistake Lifters Make It's trying to bulk up before they're lean enough to make the best use of the extra calories they'll be taking in. Should you be thinking about a mass phase? Follow this general guideline: Men should aim to be about 12% body fat or leaner before bulking. Women should be between 17-21% body fat. A good indicator you're on the right track is having some ab definition before trying to bulk. If that's not you, think: "Get lean and bulk clean," in that order. Why Clean Why Not Dirty Bulk If you follow a "dirty bulk" or attempt to bulk up when you're too fat, you'll face a plethora of issues: Fat Hyperplasia – Your body will increase the number of fat cells as a result of overeating. This makes it easier to store fat in the future and harder to lose fat in the here and now. Decreased insulin sensitivity – You're making it harder for your body to break down food into energy. You'll add fat more easily and struggle to build muscle. Poor habit formation – Sure, it's fun to occasionally eat junk. But bulking isn't an excuse to eat like a slob with the self-control of a 14-year-old boy visiting his first porn site. These habits are harder to break than you'd anticipate. Ignore this advice at your peril. Sure, you'll gain size more quickly, but it'll be a muffin top over your jeans, not a sheet of armor over your pecs. Get lean and keep it clean. Progress will come slower, but you'll build big muscles, not a big gut. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Use the Continuous Ramp Method For size and strength gains, it's hard to beat this unique training method. Check it out. Tips, Training Christian Thibaudeau March 14 Training Tip Single-Arm Dumbbell Overhead Press Not only is this a great exercise for delts, it'll also strengthen your obliques and abs. Try 4-5 sets of 5-8 reps for strength gains. Bodybuilding, Exercise Coaching, Shoulders, Tips Eric Bach November 13 Training Tip Alternating Dumbbell Press From Bottom Tension builds muscle and this variation provides a lot of tension on the pecs. Be sure the dumbbell held at the bottom doesn't rest against the body. Bodybuilding, Chest, Exercise Coaching, Tips Drew Murphy September 18 Training The Essential 8 Mobility Drills Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym. It Hurts Fix It, Mobility, Training Michael Boyle October 25