Saunas are typically associated with the cutting phase of body building and weight lifting, but can they also be used during a bulking cycle? During a sauna session an individual will burn a lot of calories while the body attempts to regulate internal temperature, so does this mean that saunas should be avoided during a bulking cycle? If the goal of a bulk phase is to ingest more calories than are expended should saunas be avoided? These are interesting questions because while it is true that saunas burn through a lot of energy, it is also true that certain types of saunas enhance protein synthesis to speed up muscular recovery and can actually build more muscle cells to increase muscular volume. Furthermore, when the correct protocol is engaged saunas can help increase human growth hormone. So the answer to the question of whether or not saunas should be avoided during a bulking cycle is actually quite nuanced.
On one hand, yes, it can be a little challenging to sauna while on a bulking cycle due to the amount of calories used during a sauna. If you are prepared to increase food intake to compensate for the expended energy it may be worthwhile to include sauna bathing during a bulking cycle for its other benefits for muscle growth. The key is to remember that there are many different ways to sauna. If you are in a bulking cycle how you use a sauna will look very different than if you are cutting.
Furthermore, the type of sauna that you use will matter if you are looking to improve protein synthesis versus increasing human growth hormone. Find out exactly what the bulking phase is and why saunas could be problematic during this cycle. Additionally, discover how to use a sauna to enhance the bulking phase of your muscle building protocol, and what type of sauna to use depending on your goals.
There is some debate as to whether bulking is even an effective and safe strategy for muscular growth, but this is not the subject for this article. The reality is that there are individuals actively engaged in this strategy right now, so the goal of this article is to find out how to use a sauna during the bulking phase of body building without hindering efforts to gain muscle.
Whether you are personally bulking, or if you have a loved one who is, this article will aim to guide you through the most effective and safest ways to use a sauna during this phase. Rely on the research that has been done on saunas and muscular development, rather than hearsay at the gym or on social media. Back your bench press and high calorie consumption with well researched recommendations and procedures.
What is a Bulking Phase or Cycle?
Most people have heard of bulking regardless of whether they are in the community of weight lifters or bodybuilders. Many have had husbands, sons, boyfriends, and colleagues refer to bulking, but may not know exactly what this entails. So, for those who are still a little in the dark, a bulking phase is a period of time when those who are lifting heavy weights to increase muscle size and tone consume more calories than they are using. This involves an increase in weight from both muscle and fat, typically.
This phase of muscle building usually lasts anywhere from 4 to 6 months depending on the individual and their goals. Typically during this phase, depending on the size of the person, calorie consumption can reach upwards of 4000 calories a day. Usually this amounts to 10-20% more ingested energy than would be consumed during a maintenance cycle. (1)
According to a publication from Healthline entitled ‘What Is Bulking? Steps, Diet, and More’ the authors describe the bulking phase thoroughly in this statement.
“Bulking is a bodybuilder term referring to a progressive increase in calories consumed beyond your body’s needs along with intense weight training. While some consider it unhealthy, others insist it’s a safe and effective way to gain muscle mass.” (1)
So, how can saunas that do use a lot of calories fit into the bulking cycle to suit a lifter’s needs? Is there even a place for saunas during this period of time?
How Can Saunas Help Improve Your Bulking Cycle?
- Muscle Protein Synthesis (Infrared Light Based Saunas Only)
- Improved Circulation
- Faster Recovery
- Increased Human Growth Hormone
While it is true that saunas are a really great tool during the cutting phase of body building, not for the fact that fluid is lost through sweat (this is a major misconception), but because sauna sessions expend a lot of calories. During a 30 minute sauna session individuals will lose roughly a pint of body fluid in sweat. This will very quickly be reabsorbed with proper hydration and is not the cause for weight loss from sauna use. Saunas are used as a tool for weight loss and body recomposition because they help the user burn a lot of calories, reduce subcutaneous fat, and improve muscle recovery through protein synthesis.
With that misconception regarding fluid loss put aside, if someone is trying to consume more calories than they use each day, how can they sauna during bulking without using too many calories? It is fairly simple, if you are bulking and using a sauna, then make sure to rehydrate sufficiently, and eat more high calorie foods afterward. You may need to add at least another 500 calories per day if you are bulking and using a sauna depending on how long you stay in the sauna.
During a bulking phase it is not a great idea to stay in the sauna for an extended period of time unless you are enlisting the human growth hormone protocol which will be discussed below.
The use of an infrared sauna, or exposure to infrared light for 20 minutes 4-7 times per week, may help to increase muscle protein synthesis in a dramatic way. This biological occurrence will not happen in a traditional sauna and is dependent upon the relationship between infrared light and the mitochondria of the body. This specific type of phototherapy is known as photobiomodulation (PBM) or ‘red light therapy’. Photobiomodulation can actually cause muscle protein biogenesis. This means that without even lifting with exposure to near infrared light it is possible to increase muscle mass.
According to a publication from the National Library of Medicine entitled ‘Effects of Light-Emitting Diode Therapy on Muscle Hypertrophy, Gene Expression, Performance, Damage, and Delayed-Onset Muscle Soreness’ (2) the process of photobiomodulation can help accelerate muscle recovery, protect against muscle damage from exercise, and improve performance.
“Recently, photobiomodulation in the form of low-level laser therapy and light-emitting diode therapy (LEDT) has been applied over human skeletal muscles before or after bouts of exercises in order to accelerate muscle recovery, protect against muscle damage induced by exercise, and improve performance, such as increasing muscle strength and fatigue resistance.” (2)
This study examined two 19 year old twin soccer players from Brazil. Both were eating, living, and lifting in the same way, but one was exposed to photobiomodulation while the other was not. The study found through muscle biopsies, bloodwork, as well as other measurements, that exposure to near infrared light through the process of photobiomodulation had a clinically significant effect on muscle growth and recovery. (2) The goal of this study was outlined by its authors here.
“With these perspectives in mind, our case-control study investigated whether an intense strength training program combined with the chronic use of LEDT could increase muscle recovery, performance (strength and fatigue resistance), and muscle hypertrophy (volume); modulate gene expression; and also decrease the score for DOMS in a pair of identical twins.” (2)
The study found that exposure to near infrared light in conjunction with weight lifting increased muscle volume by 20% compared to a 5% increase where there was no infrared light exposure.
“There was an increase in the volume in thigh muscles measured by MRI when LEDT was combined with the training program (+20%, from 2937 to 3523 cm3), whereas placebo therapy gave a smaller increase in muscle volume (+5%, from 3152 to 3316 cm3)” (2)
During bulking, even if you choose not to use a sauna, it is definitely worth at the very least sitting in front of infrared light panels, bulbs, or simply sitting in an infrared sauna with the temperature set to a low degree if you want to avoid energy expenditure through thermoregulation.
Additionally, the use of a heated sauna dramatically improves circulation which means that more nutrients are reaching the muscles that are currently repairing from exercise. This increases recovery to allow for individuals to go back to lifting sooner. The downside of using a high heat sauna is the aforementioned high energy output. Nevertheless, if an individual eats sufficiently afterward it may be worth the investment for improved circulation and recovery. (3)
Finally, it is possible to increase human growth hormone with the use of a sauna. The protocol used to achieve this is quite drastic and must be followed in a very precise manner that will be outlined below.
Given all of the information surrounding sauna use, exposure to infrared light and bulking, it appears that at the very least it is worthwhile to use infrared light for the sake of photobiomodulation. This will increase muscle proteins and actual muscle volume. Ultimately, depending on the individual’s ability to consume enough calories after a full sauna it may be worthwhile to use a sauna to increase muscle recovery through improved circulation.
Ultimately, the use of a sauna during the bulking phase will depend on the individual. Based on the present day research it seems that ‘red light therapy’ (photobiomodulation) combined with the human growth hormone procedure may be the most effective option, unless an individual is willing to uptake calorie intake.
How to Sauna During a Bulking Phase: The Ultimate Combination to Increase Muscle Volume
- The Recipe to Increase Human Growth Hormone
- How to Induce Photobiomodulation For Protein Synthesis
If you are planning to enter a bulking stage, or are currently in one, consider using a sauna to increase human growth hormone and red light therapy to improve muscle protein synthesis. The protocol to follow to increase human growth hormone is peculiar, but could be done during the bulking phase provided the individual is aware of the tremendous caloric outpouring that will occur during the process.
To use a sauna for the purpose of increasing human growth hormone you will need to take a whole day off, have a high heat sauna available, and ideally some kind of cold plunge or ice bath. Do not use a sauna for at least one week leading up to the day. Follow this recipe no more than once or twice per month. If you do it too often it will not continue to offer the same gains with respect to human growth hormone.
Human Growth Hormone Sauna Recipe:
- No sauna use for one week leading up to your HGH sauna protocol
- Set the sauna temperature to at least 170 degrees Fahrenheit
- Remain in the sauna for 10-20 minutes depending on tolerance
- Exit sauna and proceed directly to your cold exposure apparatus, or other cold water based experience
- Enter back into the sauna for 10-20 minutes followed by a cold experience.
- Take a break after the first two intervals, and drink plenty of electrolyte rich fluids, and perhaps consider consuming calories rich in protein.
- Re-enter sauna and cold exposure procedure after at least a one hour break
- Repeat in the afternoon (this means that you will have two sessions in a single day amounting to a total of 4 sauna and cold exposures in total)
- Rest, drink plenty of electrolyte rich fluids and a protein rich meal. (4)
After the day is done please make sure to drink and eat plenty of healthy food that will serve your bulking goals.
After each workout consider sitting in front of a ‘red light’ therapy panel, or sitting in an infrared sauna, or in front of near infrared heat lamps for twenty minutes. This will help to increase muscle protein synthesis and actually add volume to your muscles. The key is to actually access near infrared light in order to undergo photobiomodulation. So, this means that ‘red light’ therapy is actually referring to near infrared light, not just a red light bulb. Or find a full spectrum infrared sauna (not just far infrared) and sit inside this for twenty minutes on low heat.
To be clear, for the general population who is not bulking and using a sauna for overall health it is best to use a sauna 4-7 times per week for at least 20 minutes. For those individuals dedicated to the bulking phase it is possible to sauna while you bulk, but just make sure you do so in specific ways and follow the outlined recommendations.
Saunas.org does not necessarily support bulking in general but understands that many individuals do want to practice this form of body building. This article aims to help those individuals on their path in a safe way to attain their body goals.
Sauna use is not for everyone so please consult with your medical care professional if you would like to begin using a sauna. Remember to stay hydrated at all times, and to eat nutritious meals to support your health and wellness goals.
Sources Cited:
- What Is Bulking? Steps, Diet, and More- https://www.healthline.com/nutrition/bulking
- Effects of Light-Emitting Diode Therapy on Muscle Hypertrophy, Gene Expression, Performance, Damage, and Delayed-Onset Muscle Soreness-https://pmc.ncbi.nlm.nih.gov/articles/PMC5026559/
- Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review- https://pmc.ncbi.nlm.nih.gov/articles/PMC5941775/
- Deliberate Heat Exposure Protocols for Health & Performance- https://www.hubermanlab.com/newsletter/deliberate-heat-exposure-protocols-for-health-and-performance
- A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training-https://pmc.ncbi.nlm.nih.gov/articles/PMC10286597/