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Video Summary:

How To "Clean Bulk" Without Gaining Fat (2 Simple Steps!)
http://www.SeanNal.com/articles/train...

What is the best way to employ a proper "clean bulk" in order to gain muscle without fat? What is the best clean bulking diet and workout structure to maximize your muscle gains while staying as lean as possible?

Ultimately, the process of clean bulking is very straightforward and just comes down to two simple things...

The first factor is controlling the size of your calorie surplus. Unlike a full-on "dirty bulk" where you simply consume a ton of food each day without really tracking things, a clean bulking diet involves creating only a small calorie surplus and tightly controlling it over time.

Although eating "clean foods" and performing additional cardio can assist with this, they still aren't mandatory if you're tracking your diet properly since it really just comes down to tracking your overall net surplus.

A good clean bulking diet would be to consume about 200-300 calories above your maintenance level, and focusing on gaining muscle gradually at a rate of somewhere around half a pound per week. (If you're more advanced then this will be even slower)

The second and often overlooked aspect of proper clean bulking is to ensure that your weight training plan is being carried out with the proper intensity, volume and frequency.

A lot of people in the gym just plain don't train hard enough, and if that's the case then a smaller percentage of your calorie surplus will be diverted to muscle growth and more to fat since your body may not even require all of the calories you're consuming in order to properly recover.

So, to clean bulk as effectively as possible and have the highest amount of your calories shuttled to your muscles rather than fat stores, make sure you're training intensely enough (at least 1-2 reps short of failure), are using enough total volume (around 8-12 sets for large muscle groups and 5-7 for smaller ones) are utilizing sufficient frequency (minimum once per week per muscle group and ideally closer to two times a week), and are focusing on progressive overload by getting stronger over time.

If you want to build muscle without fat and bulk up while staying lean, those 2 "clean bulking" steps are the most important things to pay attention to. An effective clean bulk is really just a matter of maintaining a small calorie surplus, training hard, and being patient.