File :-(, x, )
Anonymous
so I've been cutting the fat after I made a lot of gains.. I'm almost down to where I want to be... well defined etc...
I want to start bulking up again, but I dont care to put on a lot of fat. Is this going to be super hard?

tldr
How would I go about bulking up and maintaining a low body fat percentage?
>> Anonymous
I guess the idea would be to do HIIT once a week and in general try to kick your metabolism right in the arse, make it work as best it can.
>> Anonymous
>>122188
elaborate
>> Anonymous
>>122191
Well, metabolic boosting is used for fat loss, methods used to boost it are primarily HIIT, and eating small meals at 5/6 intervals through the day, it keeps your metabolism at a stable level and it goes through everything you eat more quickly and then moves onto fat, it will by no means stop you gaining weight during bulking, if you want to bulk fat is just part of it, hence bulking and cutting, but it should help a little bit. Lifting weights also helps the metabolism as it works harder to feed the injured muscle.
>> Anonymous
To bulk up you'll need to find out your 1 RM. That's your 1 Repetition @ Maximum weight. From there you start lifting in relation to your 1 RM. You ought to lift 6-8 reps at 75-80% and 1-3 reps at 90%+. That'll make your muscle increase in size.

You'll need to develop a solid foundation first or you're likely to injure yourself.

Also...to keep your bodyfat to weight ratio low, consume a good amount of protein and carbohydrates. Count calories and stay within 13-15 calories for every pound you weigh. That'll maintain your current weight.
>> Anonymous
>>122196
Raaaaaaage.

high reps increase bulk.

low reps increase function.
>> Anonymous
>>122201

Word. Reps from 6-8ish (9?) will increase the size of the muscle. Where reps 1-5 (the lower the better) will increase strength. Personally, I'd rather be stronger than prettier.
>> Anonymous
>>122202
As high as 14/16.

Yeah I agree with that, I'de rather function than looks also, but bulking is generally refering to size improvement rather than function, atleast in my opinion.
>> Anonymous
>>122205

Damn. That high? I thought anything over 12 would cause the muscle to slim down as if it were undergoing endurance training.

(I lift mostly for speed/strength/power so I rarely do anything higher than 8)
>> Anonymous
>>122215
I believe bodybuilders go that high, I personally go to 10.