Typical Cycles Of Bodybuilding

Bodybuilders typically follow several different "cycles" to improve their overall gains in size and mass. A cycle simply refers to a phase of their workout program which ranges anywhere from four to eight weeks. Sometimes these cycles are even longer. Typically, bodybuilders refer to two main cycles, the cut and the bulk. The bulk can be further segmented into what is classified as a "dirty" bulk while the cut can be specialized for competition.

Cut

The cut cycle refers to the period of training designed to reduce the body-fat of the bodybuilder to a lower level. During a cut, overall calorie consumption is reduced while cardiovascular-based exercise is increased. This creates an energy deficit which forces the body to utilize its fat stores for energy. This helps create a more defined look for the bodybuilder. The secondary goal of a cut cycle is to preserve as much muscle mass as possible. In a calorie deficient state, the body has a harder time preserving and building muscle mass. Losing lean body mass or muscle is not what a bodybuilder wants and subtle changes must be made to diet and training to minimize muscle loss during a cut.

Competition Cut

The competition cut refers to a cut that occurs prior to a competitive bodybuilding event. Typically, these cuts are more drastic in nature with levels of body-fat dropping to levels that are unsustainable for long periods of time. This can be a dangerous period of time for the bodybuilder. Some bodybuilders restrict fluid intake to decrease the size of the skin over the muscles and drop weight; however, this can be dangerous and should be done under medical supervision. Previous cycles will dictate how physically difficult and mentally challenging your competition cut cycle will need to be for you to be in optimal shape. If you did not follow good diet and workout programs prior to your competition cut, you will have to work even harder during the competition cut phase to get into "stage" shape.

Bulk

The bulk cycle of bodybuilding refers to a period of training where the bodybuilder is looking to gain lean muscle mass. During this period, the bodybuilder will allow their body fat to rise so that lean muscle mass can be built. Additional muscle mass requires more calories than what is required to stay at the same bodyweight. Unfortunately, it is difficult to distinguish exactly how many extra calories you will need for maximal growth with minimal body fat gains. Bulk cycles also see an increase in how much resistance training a bodybuilder is performing with a decrease in their cardiovascular exercise.

Dirty Bulk

While a normal bulk cycle typically tries to maximize lean mass gain in relation to body fat gain, a dirty bulk refers to a cycle where the bodybuilder's primary goal is total gain of mass. The bodybuilder will increase their caloric intake significantly so that they are ensured an optimal rate of muscle growth while sacrificing body fat in the process. This style of cycle is often used in bodybuilders who are undersized, who have reached close to their genetic limits or individuals who are looking to bust through a weight plateau. Dirty bulk cycles should be reserved for these scenarios alone as dirty bulks can produce stretch marks due to the rapid rise in body weight.