It's easy to think that when it comes to adding muscle, you might as well eat anything you want because you're going to gain body fat no matter what. Hey, that's why they call it “bulking,” right? The more fat you're adding, the more muscle must be coming along with it.
Jim Stoppani, Ph.D., the creator of Shortcut to Size, Shortcut to Shred, and JYM Supplement science, disagrees. “Research now shows that's no longer the case,” he says. “The leaner you are, the higher your muscle protein synthesis. This means your body is better able to build muscle when you are lean, and it also means the fatter you are, the less anabolic you are.”
The only downside? You'll need to be slightly more strategic in your approach than you would be if your only plan was “hit a body part a day and hit the buffet as often as possible.” Fortunately, Stoppani has your strategy outlined in his three favorite techniques to get lean—and stay lean—while building muscle.
1. Perform Full-Body Training
“Most mass-building programs follow a traditional split-type of training system where you only training one or two muscle groups per workout,” explains Stoppani.
While this means you can lift more volume per muscle group in each workout, the downside of split-style training is reduced training frequency for each muscle group.
As Stoppani mentioned in his video and article, “4 Reasons You Should be Doing Full-Body Training,” the main advantage of full-body training is each muscle group gets trained more frequently, which in turn influences gene activity to keep metabolic processes—such as fat loss and protein synthesis—revved up at a higher level. The overall effect is both greater fat loss and greater muscle gain.
How do you incorporate full-body training? Stoppani has shared enough examples of his favorite total-body training approaches on Bodybuilding.com to keep you busy for months.
Here are a few to mix and match:
2. Cycle Your Carbs
Carbs are your body's preferred fuel source, so it makes sense that you'd want to eat more carbs if you're training harder and trying to build muscle. The only problem with this approach is the extra carbs your body doesn't use can get stored as body fat. This is why the “eat everything and lift heavy” mass-gaining approach often leads to an increase in body fat.
Stoppani's approach is simple: Match your carb intake with your training, scheduling high and low days.
“With your training, you want to have those higher carb days on training days,” says Stoppani. “On your off days, you lower your carbs. That way you're not gaining body fat while still maximizing your gains.”
Not sure where to start with your macros at all? Our macronutrient calculator can help you dial in your baseline carb intake before you dial it in day by day.
3. Eat Enough Protein
Stoppani's third and final tip to stay lean while maximizing muscle mass is to boost your protein intake—perhaps significantly.
“Research shows that higher protein diets are not only beneficial for maximizing muscle gains, they also are helpful for maximizing fat loss,” he explains. “This is due to protein synthesis, a process which burns calories while building muscle.”
Stoppani recommends 1.5 grams of protein per pound of body weight when the goal is to stay lean while building muscle. This is a solid benchmark to aim for if you're training hard and have struggled to put on muscle in the past. If that number is so much higher than your normal intake that you find it too expensive or difficult to hit on a daily basis, aim for 1 gram per pound (around 2 g per kg), a science-backed benchmark among strength athletes that researcher Krissy Kendall, Ph.D., recommends in the article, “How Much Protein Should You Consume Every Day?” Once you've got that level dialed in, you can nudge it higher as needed.
If you liked these muscle-building and fat-loss tips, you'll love Jim Stoppani's complete BodyFit programs, Shortcut to Size and Shortcut to Shred. You can also check out more tips like these, as well as articles on training, nutrition, and supplementation, at jimstoppani.com.
Get a V-Taper With Lat Pulldowns
The somewhat elusive “V” shape taper is one of the hallmark characteristics of an outstanding athletic physique. This taper arises from a wide upper back that narrows to small, tight and narrow hips and waist. Most of us are not gifted with such a structure, but with some concentration on the upper back, it is still possible to achieve this V-taper, even if your hips are not particularly narrow.
The fibers of the latissimus dorsi muscle extend from the lower thoracic vertebrae and the iliac crest of the hip, to converge on the upper portion of the humerus bone of the upper arm near the shoulder. The fibers in the latissimus dorsi muscle have several different angles of pull, depending on which part of the bones the fibers attach. When they act together, the latissimus extends the humerus by pulling the upper arm backward and adducting the humerus by bringing the arm toward the center of the body. The lower part of the latissimus dorsi muscle has a direct line of pull when the shoulder is flexed and the upper arm is raised to above a line that is parallel to the floor. Working with the arms directly over the head tends to activate the middle and lower parts of the muscle more effectively.
The teres major muscle provides most of the width of the upper back near the axilla (armpit). It begins on the inferior angle of the scapula (shoulder blade), and it is anchored on the humerus bone very near the attachment site of the latissimus dorsi. Similar to the latissimus dorsi, it extends the humerus when the arm starts in a flexed position (i.e., with the arm forward). Because it begins on the scapula (shoulder blade), it is more completely activated with the arms stretched directly overhead. Therefore, the wide-grip pulldown is perfectly suited to activate this muscle.
The teres minor is really one of the rotator cuff muscles of the shoulder, but it makes up part of the upper back musculature. It is located just above the teres major muscle and provides the last bit of width in the axilla, just below the shoulder joint. The teres minor begins on the upper part of the lateral border of the scapula bone. It anchors on the inferior part of the greater tubercle of the humerus (the larger bump near the head of the humerus). Contraction of the teres minor rotates the humerus laterally, and similar to other muscles in the rotator cuff, the teres minor helps to stabilize the shoulder joint. Finally, it helps to pull the arm backward into extension, which is its primary role in wide-grip lat pulldowns.
Wide-Grip Lat Bar Pulldowns
Pulldowns on the lat machine stress the extension and abduction functions of the humerus. The extension of the humerus activates the latissimus dorsi and the teres major, teres minor, as well as part of the pectoralis and deltoid muscles.
1. Take a wide, pronated grip (palms facing away from your face) on the lat pulldown bar. Each hand should be about six inches wider than the corresponding shoulder. If you choose an even wider grip, you will improve the stretch of the teres major and minor, and this may assist in developing some additional upper back width. Many studies have shown that muscle stretch under resistance will induce muscle hypertrophy and thickness, so having a wide grip is important. However, the latissimus dorsi may not shorten as much during each contraction with extremely wide hand positions. If you want a good upper back width and good tie-ins to the latissimus at the axilla, then stick with the wide grip; if you are after overall latissimus dorsi development, then a narrower grip may better suit your needs.
2. Sit in the chair of the lat pulldown machine and position the thigh-stabilizing pad across the anterior section of the middle region of both thighs, above the knees. The pad should fit snugly on the thighs and prevent your body from lifting from the seat when doing the exercise.
3. Pull the bar down to the top of the chest as you exhale. Make sure your head is pulled backward enough to avoid a collision of your chin with the bar. As the bar is approaching your chest, arch the upper back slightly while you draw your elbows back as far as possible. The extra arch will increase the elbow movement and this will more fully activate the teres muscles by increasing the range of motion.
4. Hold the lat bar at the chest level and squeeze the scapula together for two to three seconds. This position emphases the arm extension, and the squeeze (abduction) functions will fatigue the upper back muscles quickly.
5. Slowly return the bar to the starting position over your head as you inhale. Keep tension on the muscles by preventing the weight stack that you are lifting from touching the remaining stack at the top of the movement.
6. Pause two to three seconds at the top of the movement. The upper back muscles will be fully stretched in this position. Do not allow the weight to “jerk” your shoulders upward at the end of each repetition, otherwise you may overstretch the rotator cuff muscles and destabilize your shoulders. After this stretch-pause, continue to the next repetition by pulling the bar to the chest and repeat the rest of the set in the same manner.
The stretch-pause at the top of each repetition will quickly transform a good, basic exercise into a superb exercise for building upper back width. The wide-grip lat pulldown directly targets and provides greater width to the top part of your “V.” With persistence, your upper back will widen enough to force you to do some wardrobe shopping to properly fit your enhanced V-taper. And this summer, your new wider back-to-hip taper may cause more than a few heads to turn at the beach.
Moore KL and AF Dalley II. Clinical Orientated Anatomy. Fourth Edition. Williams & Willkins, Baltimore, 1999 691-720.
Inoue T, Suzuki S, Hagiwara R, Iwata M, Banno Y, Okita, M. Effects of passive stretching on muscle injury and HSP expression during recovery after immobilization in rats. Pathobiology, 76:253-259; 2009.
Snyder BJ, Leech JR. Voluntary increase in latissimus dorsi muscle activity during the lat pull-down following expert instruction. J Strength Cond Res, 23:2204-2209; 2009.
Tanimoto M, Sanada K, Yamamoto K, Kawano H, Gando Y, Tabata I, Ishii N, Miyachi, M. Effects of whole-body low-intensity resistance training with slow movement and tonic force generation on muscular size and strength in young men. J Strength Cond Res, 22:1926-1938; 2008.
Lehman GJ, Buchan DD, Lundy A, Myers N and Nalborczyk A. Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dyn Med, 3: 4, 2004.
Signorile JF, Zink AJ and Szwed SP. A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. J Strength Cond Res, 16: 539-546, 2002.
Have you tried this NEW workout plan that everyone is talking about?
Inspired to Move
3 Types of Stretching
To stretch or not to stretch: That is the question.
Some trainers swear it’s essential; others argue that it’s worthless. Some say you shouldn’t even touch a weight until you’ve thoroughly stretched every muscle; others warn that preworkout stretching is counterproductive, even dangerous.
Don’t roll up your mat just yet, though — there’s a reason for the confusion.
“When most people think ‘stretching,’ they think of a runner putting their foot up on a railing, and holding it there for 15 seconds before they run,” says trainer and injury-prevention expert John Rusin, DPT, CSCS, PPSC. But there’s a lot more to flexibility training.
Simple as it sounds, stretching can cover a broad range of activities, Rusin says — from powerful, explosive moves to slower, more soothing ones. And they all play a role in optimizing your fitness, no matter your preferred sport or activity.
- This is the type that comes to mind when most people think of stretching: You assume a position that elongates a muscle or set of muscles — by reaching for your toes, for example — and hold the position for 30 seconds or more. Restorative yoga is an example.
- This approach consists of powerful, repeated movements, performed with an extended range of motion, often incorporating athletic movements like reaching, running, or jumping. Think front and high-knee kicks, arm circles, walking lunges, and many other moves familiar to field athletes.
- Probably the least familiar modality to most gym-goers: You get into a stretch and systematically contract areas around the stretching muscles to enhance function and strength. As the name suggests, most moves focus on mobilizing a single joint, and sometimes a single movement in one joint. Variations include proprioceptive neuromuscular facilitation, functional range conditioning, and many physical-therapy treatments.
By incorporating the right stretching techniques into your routine, you can ensure steady progress in mobility, athleticism, and range of motion — all essential components of an effective and balanced fitness program.
This was excerpted from “Stretch Your Fitness” which was published in the April 2021 issue of Experience Life magazine.