Building lean muscle mass is a goal which many athletes, bodybuilders and general gym-goers have in common. More lean mass can improve your physique and sports performance, and help to make you stronger. Although you can put on lean muscle no matter what your body fat percentage, having very high or very low body fat levels can make it harder for you to add mass.
High Body Fat Percentage
There are several issues with trying to build muscle mass when your body fat percentage is high. First, it will be very difficult for you to gauge your results and judge your progression, as you will be unsure as to whether the weight you're putting on is fat or muscle. Second, when your fat levels are high, it negatively affects your insulin sensitivity. Insulin is a hormone released by the pancreas which aids in shuttling nutrients to muscle cells, but can also lead to fat gain if you have too much circulating in your bloodstream. When your fat levels are high, your insulin sensitivity is poor, contributing to fat storage.
Low Body Fat Percentage
The main problem with having a very low body fat percentage when trying to build mass is that you will find it very hard to maintain. Low body fat levels require a low calorie intake, forcing your body to burn fat for energy, whereas building muscles requires a high calorie intake to provide you with the energy to build muscle. If you want to keep your fat levels very low and build muscle, then you need to be prepared for your muscle-building progress to be fairly slow.
Bodybuilders
Bodybuilders need to get their body fat levels down to below 5 percent for competitions, yet need to consume enough calories in the off-season to put on muscle without getting fat. For this reason, nutritionist and bodybuilder Shelby Starnes advises that if you wish to compete in bodybuilding, you should not let your body fat percentage go above 12 percent between competitions, giving you time to "lean out" again before the next one.
The Optimal Approach
If you start off with a very low body fat percentage, then don't be afraid to add a little body fat as you build muscle. If your body fat tops 20 percent, however, then you may want to think about losing fat before trying to add mass. Lyle McDonald, author of "The Stubborn Fat Solution" recommends mini bulking and cutting cycles. Engage in a short period of adding muscle mass, then when your fat levels get too high, reduce calories for a time, and work on losing fat while preserving the muscle you built.
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