July 2001

The question-of-the-month for July comes from Brad in Berea, KY, an 18 year old beginner who asks if he needs to put on body fat to gain muscle and get bulkier.  His question is:

Dear Mike:

I am 18 years old, going into my second year of muscle building.  I want to become as big as possible and hopefully be a professional bodybuilder one day.  I consider myself muscular right now, but I'm not that big.  I have very low body fat.  My question is, do I need to become more bulkier (fatter) to get up to my maximum physique?  I can control my weight very well, but I feel very weird and out of place if I start losing outlined abs.  Will this give me better muscle gains?

Dear Brad:

I'm glad you asked this question.  I may have touched on this subject briefly before, but it is subject worth devoting an entire Q & A to.

If you want to become a competitive bodybuilder - or build mass in general - you have to put on some fat during the building phase, or 'off-season' as I call it.  

I can't name one successful professional bodybuilder who stays ripped year round.  They all know that in order to make progress, i.e. gain muscle, they must bulk up in the off-season.  Just as importantly, they also know that staying lean year round can lead to overtraining and injury.

Please keep in mind that to bulk up does not mean get fat.  For reference, let's say you compete at a 5% body fat level.  In the off-season, your body fat should be in the 10-15% range.  Your diet will not be as strict in the off-season, but you still need to eat healthy.  The key is to eat a lot of food and make sure you are consuming enough protein.  

So, if making huge gains is your goal, you must bulk up in the off-season.  This will help you destroy your competitors who choose to stay lean and make no progress year after year!

Thanks again for the great question.  I hope you find this information helpful.

As always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

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Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.