If cut, ripped, and shredded describe fat loss, then JACKED AND SWOLE are the targets of gaining. The challenge here is to send enough stimulus, through diet and exercise, to encourage the body to add lean mass, and not too much fat.
That metabolic multitasking issue I mentioned earlier lives here too. It’s really hard to build a lot of lean mass without simultaneously putting on a little fat (again, without steroids). That’s because the anabolic, or building state within the body, likes to pair those functions. However, if we are artful in our application of the science, you can build mass without too much adipose tissue.
The secret here lies in finding the caloric surplus that gets to the meat of the matter (Whoa!). For some, it’s only about 200 extra calories per day. Those hard gainers we mentioned before might need 4 times that amount because they have very rapid metabolisms. I usually tell people to keep increasing their intake, albeit gradually, until they start to see change. Then fine tune it and dial back slightly if necessary.
I don’t usually recommend what bodybuilders have historically termed the “dirty bulk.” This is a phase in which you just indiscriminately hammer calories, including things like donuts, milkshakes, fries, and the like. I just can’t maintain my good conscience as a health care professional and make such recommendations.
Training also gets some specific attention when you are trying to put on muscle. While strength is best developed with heavy load and max intent, size is gained by emphasizing 3 main criteria. Have enough volume or time under tension in a session to progressively overload your muscles. Undergo a very small amount of muscle fiber microtrauma (mild next day soreness). Experience a bit of metabolic stress from a hard, sweaty workout.
The other thing to keep in mind is that you want to prioritize resistance training and recovery, since that’s what drives the adaptations. Do just enough cardio and other training to keep your beast balanced while building up.