When you think of the word “noise,” you probably think of the word “sound.”
“What was that noise over there in the corner?”
But in physics, noise is an unwanted addition to a signal.
“I’m trying to tune in to this radio station, but there’s a lot of noise so it’s not very clear.”
Noise is a problem.
Everything you do in the gym and everything you shovel down your throat gets assimilated as a signal. I talked about this before in Flies, Wasps, and Bears.
Just like tuning into a radio station, you want the signal transmitted as clear as possible. Noise is a no no. Noise makes things fuzzy. So you adjust the antenna. You move the stereo. You do a bunch of things just to avoid noise and ensure that you’re only receiving one signal.
It’s the same thing with sending signals through out your body. All of the training you do sends a signal. It nudges your body to adapt a certain way.
It’s much easier to nudge if you’re only giving one signal and you send that signal with a semblance of frequency.
With the clean bulk, it’s your job to send one signal: build muscle.
That’s it. That’s the end of your responsibility on the signaling end when it comes to training.
Where most people fail is trying to send too many signals via training. Too many signals means a lot of noise.
So you might train hard. Lift some weights in a way that’s going to build you an x physique. Good. That’s a good signal.
But then people feel like they also have to do some training that’s going to combat fat gain. So they might do some high intensity interval sprints one day. Some low intensity aerobic work the next. Some “finishers” the next. (By the way, I absolutely hate “finishers” and the idea of “finishers.” I’ll save that for another day though.)
Lo and behold, you’re now sending three distinct “signals” to your body. You’re sending one from standard barbell strength training. You’re sending one from your high intensity interval training. And you’re sending one from low intensity aerobic work. You might even be sending one from your finisher, but I’ll save the remarks about intelligence for another time.
- Standard barbell training: muscular strength, hypertrophy
- High intensity interval training: lactic anaerobic energy system development
- Aerobic training: aerobic energy system development
(P.S. If you don’t know the difference between energy systems, you should read the free eBook I give away when you sign-up for my newsletter. (Top of screen.) It will be gone soon, so grab it while you can.)
What does it mean?
Your body, and it’s finite capacity for adaptation, doesn’t really know which way to go. It might dabble in all of them. But it has to pick and choose. It has to filter a lot of noise. And anytime you’re filtering noise, the primary signal isn’t as strong or as “clear” as it can be.
If you’re trying to “clean bulk” you shouldn’t need to lose fat. You should be at a solid base. Meaning you don’t need to train for fat loss anymore. That’s done with. The only thing left is building the muscle.
What you do training-wise isn’t going to decide whether or not you gain fat. That’s all nutrition.
So the first rule: train to build muscle, not to lose fat.
Can you still train in your sport when trying to do a clean bulk?
The reason I ask is, most fast-bulk programs (such as Dan John’s MMS) last around 6 weeks, which fits nicely in someone’s off-season period. However, in a clean bulk we are looking at slower progression and many months of effort, a period longer than the off-season of most people doing a sport.
For the record, in my case I mean 3-4 classes of BJJ a week (about 90 minutes each).
Well the beauty of the clean bulk is that it doesn’t require a blast-it-all-at-once demanding program. So yeah, you can do it in season depending on how much you can weight train and stuff and if your sport training meshes well with your training.
In this post (and the birds and bees one), you describe the signals so well.
So simple…
Thanks man.
Good food for clients.
Thanks Levi.
I must suppose it varies depends on our body types.. isn’t it? because one can be a mesomorph and while gaining muscle, he can also be battling an immense amount of fat at same time.. so as i guess it is neither the same with ectomorphs nor endomorphs..
btw great article, we are surrounded by too much noise these days bro…
Nothing is worse than skinny-fat, Lenin. Skinny-fat = tough muscle gain AND battling fat gain.
So it’s possible.
Do I have to post a comment to be notified of comments?
I think?
This will be a great series of articles… for sure! Great stuff, Anthony.
Thanks Lasse.
Is the E-book you are referring to called “The Myth of HIIT”?
Yes.
Can you please forward me the e-book? thanks a lot
You get it automatically when you sign-up for the newsletter. That’s why I have the service automated. Saves me time. All you have to do is drop your info there.
Okay you say “If you’re trying to “clean bulk” you shouldn’t need to lose fat. You should be at a solid base. Meaning you don’t need to train for fat loss anymore. That’s done with. The only thing left is building the muscle.”
Does this mean you have absolutely no excess fat? I don’t know anyone who doesn’t have a little fat they want to lose even at lean levels, especially the skinnyfat. I’m 5’6 115 and still have fat on my stomach. Am I lean enough to bulk? Because when I try to get rid of that fat, it doesn’t budge, I just lose muscle.
” I don’t know anyone who doesn’t have a little fat they want to lose even at lean levels, especially the skinnyfat.”
If you’re at a lean level, usually you don’t have fat you want to lose….
If you’re losing muscle, you probably aren’t doing things right.
Clean bulking is about adding muscle without adding fat, not about LOSING fat. So if you aren’t at a body fat level you’re satisfied with, it’s not quite for you yet.
“If you’re losing muscle, you probably aren’t doing things right.”
Can you elaborate on that? Most people when I tell them I’m trying to cut fat scream “anorexic.” Then I lift up my shirt and show my lack of solid abs. What to do, what to do….
You’re probably in a constant caloric deficit every day of the week. Just a guess.
Good article – discovered your site about a few weeks ago when doing some IF research and really like it
Is the reason for getting down to 10% bf that it means you aren’t tempted to try and lose fat when on the clean bulk? Or is there something else?
Also would you not recommend any cardio at all when bulking? Do you combine tricking with your bulking? Would it not send opposing signals?
Hey there. I recommend solid base for two reasons. First, your partitioning improves. More of what you eat will be used for the muscle side. Second, you won’t waiver and second guess and do the half bulk shenanigan where you are afraid to eat.
Some signals are complimentary. And even then, tricking is a fun activity so I don’t care. I do it for enjoyment.