How much weight should I gain on a clean bulk?

[frankie12]

I was going to be bulking in a month and was wandering how much weight I could gain in the full clean bulk till I have to cut again. I will be around 155-160lbs, 5'8, age 18. I'm 168 right now. could I get to 200lbs in one bulking phase, I use to weight 200 lbs when I was fat. I will be doing the SS 5x5 workout.

[TexAss]

2 lbs per week is the top end you'd want to gain on a normal bulk

a super clean bulk will be closer to 1lb per week probably.

As far as getting to 200 in one go, that will depend on how you structure your diet and how much fat accumulation you can put up with.

If you carb cycle on the way up it might help minimize fat gains too.

[wannaBmoy]

2 lbs per week is the top end you'd want to gain on a normal bulk

a super clean bulk will be closer to 1lb per week probably.

As far as getting to 200 in one go, that will depend on how you structure your diet and how much fat accumulation you can put up with.

If you carb cycle on the way up it might help minimize fat gains too.

It could be very possible especially if you have noob gains to make as well.

[frankie12]

cool, yeah I def have noob gains to make. Thanks a lot

[wannaBmoy]

cool, yeah I def have noob gains to make. Thanks a lot

Just to give you some perspective. During my first 3 month bulk, I went from 138-163 dirty bulk. I then cleaned my diet up again and gained another 7 lbs in the next month and a half or so and also dropped my bodyfat % by like 3-4%. That's when I first started SS also. Good luck!

[Jippo]

I'd aim to try and gain 1lb per week, when i first started i bulked a little dirty and gained 2lbs for a couple of months which i thought was great at the time but i still haven't done a cut to get rid of it, so in theory it will make work harder in the long run lol. Weight gain is a a progressive thing so eat enough to gain slowly, as long as you're working your body hard you'll be fine, good luck SS is an awesome program on the 6 months that i spent on it i gained 40lbs and my strength more than doubled on my lifts so just stay focused and you'll do well. P.s It's 3X5 not 5X5

[johnny87]

Im VERY lean bulking right now. And im gaining about a lb and a half per month. But i have also been losing some bodyfat as well.

[Jippo]

Yeah it does get harder to gain muscle once you begin to reach your genetic limits, its a real pain in the ass trying to gain whilst keeping that fat down lol, especially when ur one of us tall guys, it takes so much more to make us look huge lol.

[chrisward6]

Im VERY lean bulking right now. And im gaining about a lb and a half per month. But i have also been losing some bodyfat as well.

That's bull****

[jnbrk]

2 lbs a week is NOT clean, 1 lbs a week is NOT clean either IMO. aim for 0.5-0.7 lbs a week, 2-3 lbs a month. You're gonna allocate much less time for cutting, and more time for bulking by this way, because you minimize the fat gain.

[bevans100fitnes]

2 lbs a week is NOT clean, 1 lbs a week is NOT clean either IMO. aim for 0.5-0.7 lbs a week, 2-3 lbs a month. You're gonna allocate much less time for cutting, and more time for bulking by this way, because you minimize the fat gain.

THANK YOU. A lot of bulking "wisdom" on the internet is nonsense. You cannot force a muscle to absorb more nutrients by overfeeding it(basically the entire concept behind "bulking"). The only way to accomplish this (extra nutrient absorption) is by carb cycling and the resulting glycogen supercompensation.

^^You do yourself a huge favor if you listen to this guy, but most beginners don't.

Want to "clean bulk"? Eat high protein, reasonable kcal, and keep it healthy and clean. Get your lifts increasing, and keep your weight basically the same... The muscle gains on a clean bulk (or any bulk for that matter if you aren't on steroids or JUST STARTING), are going to come so slow that measuring them on a scale is counterproductive.

Measure your lifts increasing in weight, not your body.
When your body increases in weight, you have no way of knowing whether the increase is water, fat, muscle, or food digesting (unless you also measure bodyfat %). When the weight you can lift increases, it is much more indicative of "good weight."

Just to give you an idea... typically an increase of 10 lbs of lean muscle corresponds with an increase in bench press of 60 lbs, and squat and deadlift increases of 90-100lbs (on average).

Let the flames begin... I'm sure what I just wrote will make some overweight individuals angry.

[bevans100fitnes]

Don't "race" to 200 lb. When you get there you will be fat.

A good measure, for your height, is by the time you hit 185 you should be benching 250 and deadlifting 400, if you are actually "lean bulking" and in shape.

Not another overweight internet "weightlifter" claiming to be a "bodybuilder" yet never seeing anything below 15%.