肥肉增长太多会影响肌肉增长吗？

jacky

It is well known that you have to put some serious weight to add some serious muscle. Bodybuilders often call this the bulking phase where they try to gorge on food and gain as much weight as they can.

The belief is that the greater the weight gain, the greater the calories partitioned to muscle and hence greater the muscle gain. This is why bodybuilders look like fat tubs in the off season.
But it is becoming increasingly clear that higher fat levels can decrease muscle gain.
Is there any evidence to show higher body fat will decrease muscle gain?Forbe’s Theory: In 1980’s, Forbe’s showed that there is a logarithmic relation between fat gain and lean body mass gain. He showed that the extent of LBM gain or loss depend on the initial body fat in humans and other species.
Basically, lower your body fat, better your muscle gains when you overeat. As you put on more fat, your muscle gain tend to decrease.  Lean people show 30-70% of LBM gain and obese people show 30-40% of LBM gain with overeating.

Anecdotal Evidence: There has always been some anecdotal evidence that natural folks tend to gain the most muscle at 10-15% body fat. Beyond 15%, you tend to gain more fat and less muscle.
What is the mechanism behind the decreased muscle gain with greater fat?Insulin Resistance: The decrease in muscle mass with increasing fat can largely be attributed to the insulin resistance in the muscle with increasing fat accumulation.
The recent animal study was the first to show that increase fat levels can directly blunt muscle protein synthesis via the insulin pathway. Mice fed a high fat diet and loaded (akin to weight training) for 30 weeks. The mice in high fat group put on 31% more weight than the low fat group.
The results showed a significant decrease in the muscle mass and the activation of key members of the muscle growth pathway in the high fat group. (It’s an animal study so take it with a grain of salt)
Practical Application

• If you are trying to bulk, try to stay below 15% or thereabouts of body fat. The higher you go up in body fat, the lesser the muscle gain
• Some cardio on off days can decrease insulin resistance acutely and may help with muscle gain.
  

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