The common knowledge when it comes to a rest day, is to tone down your diet, keep carbs to a minimum and watch those calories.

But what happens when your aim is to add some extra muscle?

When bulking, everyone knows that they’re going to need a caloric surplus and things aren’t going to be as strict in the diet department.

However, the bulk rest day is still a bit of a grey area. It’s a place where two opposites meet and contrasting advice is given.

Some people may even advise you to skip the rest day due to the uncertainty.

 

Is A Rest Day Necessary?

If you’re trying to bulk then a rest day is a must. As many experts will tell you, we grow during our rest days.

With all of the heavy lifting your body needs the break. With many training routines, you can get away with training relentlessly because they’re more about the psychological battle.

Take cardio or circuits as an example. If you’re tired, you can drag yourself through the routine quite easily.

When it comes to bulking, a tired muscle is a waste of time. There’s no chance you’re growing if you don’t get stronger, and a tired muscle can’t lift what it normally does.

This means you won’t get stronger and consequently won’t bulk.

Therefore a rest day is a must when bulking, but what about the diet?

 

Rest Day Diet

The simple truth is, when bulking your rest day diet doesn’t change.

When the overall aim is size, you can afford to eat fairly heavily on your rest day. In fact it may even be more beneficial.

The chance to use all of those nutrients for growth and repair is an opportunity the body doesn’t want to miss out on.

By eating just as much on your rest day, you prepare your body to go at it again the following week with just as much intensity.

 

Two Options

With that being said, you still have two options for your bulk-rest day diet.

  1. Clean bulk – Caloric surplus matched with discipline. Foods such as chicken, eggs, brown rice, brown bread and fish will be consumed in large quantities.
  2. Dirty Bulk – Caloric surplus eating whatever you want. This could include chocolate, fast food and processed food.

 

For the people trying to add mass quickly and who have no problem adding a few extra pounds of fat in the process, then the dirty bulk is a good option.

For those of you looking to add lean muscle mass whilst keeping body fat as low as possible during this transition, then the clean option is preferable.

Whatever option you choose, overeating on your rest day when bulking should still be your aim.

Many people find it hard to eat enough when trying to bulk. But on your rest day you’re going to burn a lot less calories, meaning that your caloric surplus will be greater and easier to achieve than normal.

Use this to your advantage and take your rest days seriously when trying to bulk, they’re somewhat of a secret weapon.

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The common knowledge when it comes to a rest day, is to tone down your diet, keep carbs to a minimum and watch those calories.

But what happens when your aim is to add some extra muscle?

When bulking, everyone knows that they’re going to need a caloric surplus and things aren’t going to be as strict in the diet department.

However, the bulk rest day is still a bit of a grey area. It’s a place where two opposites meet and contrasting advice is given.

Some people may even advise you to skip the rest day due to the uncertainty.

 

Is A Rest Day Necessary?

If you’re trying to bulk then a rest day is a must. As many experts will tell you, we grow during our rest days.

With all of the heavy lifting your body needs the break. With many training routines, you can get away with training relentlessly because they’re more about the psychological battle.

Take cardio or circuits as an example. If you’re tired, you can drag yourself through the routine quite easily.

When it comes to bulking, a tired muscle is a waste of time. There’s no chance you’re growing if you don’t get stronger, and a tired muscle can’t lift what it normally does.

This means you won’t get stronger and consequently won’t bulk.

Therefore a rest day is a must when bulking, but what about the diet?

 

Rest Day Diet

The simple truth is, when bulking your rest day diet doesn’t change.

When the overall aim is size, you can afford to eat fairly heavily on your rest day. In fact it may even be more beneficial.

The chance to use all of those nutrients for growth and repair is an opportunity the body doesn’t want to miss out on.

By eating just as much on your rest day, you prepare your body to go at it again the following week with just as much intensity.

 

Two Options

With that being said, you still have two options for your bulk-rest day diet.

  1. Clean bulk – Caloric surplus matched with discipline. Foods such as chicken, eggs, brown rice, brown bread and fish will be consumed in large quantities.
  2. Dirty Bulk – Caloric surplus eating whatever you want. This could include chocolate, fast food and processed food.

 

For the people trying to add mass quickly and who have no problem adding a few extra pounds of fat in the process, then the dirty bulk is a good option.

For those of you looking to add lean muscle mass whilst keeping body fat as low as possible during this transition, then the clean option is preferable.

Whatever option you choose, overeating on your rest day when bulking should still be your aim.

Many people find it hard to eat enough when trying to bulk. But on your rest day you’re going to burn a lot less calories, meaning that your caloric surplus will be greater and easier to achieve than normal.

Use this to your advantage and take your rest days seriously when trying to bulk, they’re somewhat of a secret weapon.

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