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5 Lean Bulk Hacks For Hardgainers

5 Lean Bulk Hacks For Hardgainers

For YEARS we’ve been told that when it comes to bodybuilding - you can either get big or you can get ripped - but you can’t do both. This is a lie. You can get big AND stay lean - but it comes down to planning. Knowing that it’s possible is one thing - knowing how to do it is another. Here are 5 lean bulking hacks to help you get big and shredded… at the same time. Let’s get into this…

Look…I know it’s hard to accept the fact that we haven’t been told the truth for decades - nobody enjoys learning that they’ve been deceived by their mentors and heroes…

But the fact is - it most likely wasn’t done maliciously… a lot of them just didn’t know.

Some were told this lie as well…

Some of them just assumed…

Some may have even experimented with different diet and workouts to see if they could do both…

But many of them bought into the same fallacy - and it’s easy to see why.

Logic dictates that to put on size - you have to eat.

Logic also dictates that in order to preserve said size - you need to avoid cardio at all costs.

So, if packing on size and looking good is your goal - a never ending cycle of bulking and cutting.

Pack on size…

Then diet down to trim the fat from the excess calories and then start all over.

It’s not a fun way to live.

You either need to sacrifice some of the hard earned muscle you gained…

Or you need to sacrifice aesthetics.

Well…

At least that’s what you USED to have to do.

Now, science is showing us that we can do both!

We can get big and stay ripped - if we are willing to do a little extra work…

It all comes down to planning.



So, we’re going to go ahead and do some of the work for you…

Here’s the top 5 hacks to “lean bulking” that you’ll need to know if you want to get jacked AND get stay shredded…

Caloric Surplus: The Tightrope Walk

Walking the fine line of eating more but not so much that you start resembling a sumo wrestler is key.

You need a caloric surplus - but let's keep it classy.

No need to pig out on pasta and carbs - when you’ve got the perfect nutrient dense food source at your fingertips: protein.

If you want to pack on extra muscle - then you need to start by ingesting extra protein.

Not only will it go a long way into helping you feel satiated…

But most people underfeed their muscles - and a little bit extra protein won’t hurt.

If you’re trying to get big - try getting in 2.2 grams of protein per pound of bodyweight per day.

By the way - this is where protein powders come in REAL handy…

Cardio: The Light Touch

In the world of bulking - cardio is like that distant relative you need to see occasionally.

Too much and it hampers muscle growth…

Too little and you're in danger of watching those surplus calories settle into your waistline.

The trick is to stick to light cardio…

Meaning just enough to get your heart pumping - but not so much that your muscles wave a white flag.

Cardiovascular fitness IS important - not just to stay lean - but for your overall health…

A nice 30-45 minute walk 3-4 days a week should be enough to keep you where you want to be.

Nuts and Nut Butters

Get your head out of the gutter, you weirdo!

We’re talking about the kind of nuts that squirrels go crazy for.



Want to up your calorie intake without feeling like you've swallowed a bowling ball?

Nuts and nut butters are going to be your go-to.

They're like tiny calorie bombs - packed with protein and healthy fats.

But remember - as with everything - moderation is key…

Unless you want to LOOK like you’re storing nuts for winter around your belly - then go ahead - eat all the nuts you want.

Compound Lifts: The Heavy Hitters

Want to put on some REAL size?

Then forget those isolation exercises…

You know, the ones that just focus on one muscle at a time?

You can better utilize your time in the gym if you can concentrate instead on compound movements.

You get more bang for your buck this way because these lifts recruit multiple muscle groups…

This leads to increased hormone secretion and, ultimately - more mass.



So, start incorporating more deadlifts, squats, overhead presses and benches.

Rest and Recovery: The REAL Secret to Growth

Let’s be honest… most people skimp on their rest and recovery.

Most of us are idiots who think “a lot is good and more is better” - and see NOT training as being weak or a wuss…

But overtraining like that is what leads to injury.

Even more - once you understand that muscles really only grow when you rest - not when you're lifting your entire body weight for the umpteenth time - that you begin to understand how important it is.

Aim for a zen-like balance with 3-4 days of training per week - and let your body do its magic in recovery mode.

You Can Get Big AND Stay Lean

So there you have it…

5 ways to help you put an end to the misconception that you can’t get big and ripped at the same time.

Sure, it’ll take a little more diligence…

It’ll take a little more planning…

But it’s absolutely possible to do both.

A little extra calories, some extra protein, incorporating compound movements, lighter cardio, delicious snacks and taking time to TRULY recover is all you need to start your lean bulk transformation.

Or…

You can continue with the endless cycle of bulking and cutting…

The choice is YOURS!


“Pain makes me grow. Growing is what I want. Therefore, for me pain is pleasure.” - Arnold Schwarzenegger

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