Science Says Bulking DOESN'T WORK (I'm doing it anyway)
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- Опубліковано 9 лип 2024
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Full Study: Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness
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TIMESTAMPS:
00:00 Geoff Says Hello
00:15 The Study and Results
07:05 Thank You To Boostcamp for Sponsoring This Video!
07:50 My Recommendations
12:30 Shoutout to NEW PRO NATURAL BODYBUILDER DR. ERIC HELMS
13:30 More ideal conditions, more aggressive bulks or cuts
14:45 Thanks for keeping the channel going!
Iron Culture: Ep. 246- Why Bulking Is NOT The Answer
• Ep. 246- Why Bulking I...
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Biggest sale of the year, now through Monday. I don't like being too salesmansy so I'll just say that:
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3. It really is YOU who keeps the channel going, I wouldn't be able to do this otherwise.
Can check the site verityfit.com for full tables of contents of each book. Appreciate the support!
Other than through amazon, do you intend to sell your books through your website with paperback with Black Friday sale offer GVS? I'd like to get a physical copy, but on amazon it seems expensive.
💪
ive gained 94 kgs since 2001 im 22 btw. steady bulking is the way to go
LOL
Lmao nice one
4kgs a year not bad
Bro bulked bones
Big young man😍
ive been bulking since the 90s
I've been bulking for 17 years (I'm 17 years old and I'm obese)
@@leemmkeep it up, brother
The cuts gonna be insane
Permabulk4life
@@leemm your body wants a DEVIOUS cut
I made the best gains of my life when I did my 3rd bulk from 115 to 169 lbs.
Way better than my maingaining phase. Truly was a waste of 1 year.
Like Alex Leónides said, “don’t waste your bulk”! when I bulked the 2nd time , I made horrible gains. But, my training , programming, sleep, stress, was all out of order.
People think that bulking is just about eating more. That’s far from the truth.
when u were at 170lb, what was your approx. bodyfat %?
Eating at maintenance just makes you a more well compositioned version of your current bodyweight. Based on that, I can't imagine maintaining at 115lb
@@davidrlifts I would guess 35% .
Definitely Passed bear mode, was on my way to fat Lorenzo 😂
@@bobjenkins4925 In hindsight, it was silly of me to maingain at 115. But, I fell for the famous Greg quote: “if you can’t see your abs, you are fat” 🤦♂️
@@Fitness_Lorenzo when u cut back down, what weight u cut back down to b4 bulking again?
Lyle once said something that stuck with me, paraphrasing here, something along the lines of 'with a small enough sample size, what you're doing is comparing the individual genetics of the people in the study, more so than teasing out the effect of the intervention on the measured outcome'.
If you are going to bulk as a natural lifter, you gotta push it in the gym and get the volume in too.💯
exactly
2 GVS videos in one week! We’re blessed
A rarity! :)
@@GVS you’re definitely not cutting. You’re certainly bulking!
@@paladindanse98I guess his videos are on a bulk. Put out another video this week and it'll be a dirty bulk.
Couldn’t have done it without bulking
Content bulking
double the chin, double the gains
And half the ho3s
@@nfrankiksa4596 half of 0 is still 0
I think a lot of people are commenting before watching a decent amount of this video. This study actually shows that bulking DOES work, but that excessive DIRTY bulking is not really necessary.
Basically what most top natural bodybuilders have been saying for years.
Right. But what is really awesome. The content of the comments don't matter. The algorithm just looks at letter count, not quality. Even bad comments help drive the algorithm for the channel. Some channels with lots of followers and revenue are based entirely on negative comments. Hghhgcbgfchhgvxd eh jnnbchhvfhhvffgjjbfffhnnbvfddetuknbcfhbnjjugvbjgvvkkhhtyyrfgbjjk bulk for the algorithm 😂
Exactly!
Yeah. Just eat more. If you want to eat more food eat more, if you dont feel comfortable eating more, dont
For me its common sense that you cant sit at lower bf as natural and expect gains
Dirty bulking does work for powerlifting leonidas said so and it worked for me and many others
Loved the shoutout to Eric! He seems like such a great guy and people can learn so much from him. He's so deserving of a pro card, his conditioning is insane!
I wonder how science thinks a lean, skinny guy is going to put on 20 lbs of muscle without bulking
exactly. the science doesn't even support what op is saying bulking is just progressive overload for calories. the science suggests that the bulking and cutting method doesn't work. and you will achieve the same if you just endlessly bulked with slower progress. in essence it completely validates bulking and bulking only. JUST GET BIG!
This study was paid for by Klaus Schwab no doubt
I mean its impossible, ligic says unless you are really fat, you need to gain weight in order to get a significant amount of muscle.
Nerds am’i right? *Chungs* *1090* *calorie* *peanut* *butter* *protein* *shake*
Damn bro. The workout shots are insane as usual. Love seeing your progress!
I bulked from 80kg to around 100kg across nearly two years. It certainly wasn't all muscle and I gained more fat than I wanted, but I made a lot of strength and size progress along the way. It was the first time in my life I actually felt muscular. Had I hung around in the 80s, I would not have made nearly as much progress.
You probably don't need to bulk as hard as I did, but the point is that bulking healthily over a long period of time will serve you brilliantly for size and strength.
Bro what process did you follow to gain like that? Do you count calories? Please give details.
@@prateekyadav9811 I counted calories a lot at first, but that's because I worked an active job that pushed my TDEE up and I needed to know what was required of me to gain weight. I was eating low-3000s to get up to the mid 80s. I then increased my calories from there, and at my peak I think some days I was eating low-4000s (but that's probably excessive for the majority). As I familiarised myself with my diet I stopped being so diligent with calorie counting. I admit some of it was dirty and I wouldn't recommend it, but the calorie counting worked all the same. All you have to do is track your weight, try eating food, and then see if the scale moves at the end of the week (keeping all other metrics equal when weighing yourself). If it doesn't, eat more. But be sensible about your weight gain.
I trained around 5 times a week, typically alternating between Upper and Lower. Always led my workouts with heavy compounds (not necessarily the big 3, but similar movement patterns) and then did isolations and accessories from there. Tried to add an extra rep or go up in weight every single time, and if I failed to do so I tried a different rep range or an exercise variation the following session and tried to progress from there. Often, this was what I needed to progress on the exercise I previously stalled at.
I was a big boy at 100kg, that's for sure. Definitely fatter than I should've been, in hindsight. However, I made great size and strength gains that I've managed to hold on to now that I'm in the low-mid 90s.
Bro it’s pretty straight forward. Easiest way is to just eat the same or very similar meals each day and either weigh it with a food scale or eye ball it. Weigh yourself every week or two and if you haven’t gained any weight in a month then increase your portions slightly. Eat 3-5 meals a day and don’t be afraid to throw in snacks either as a separate meal or to top off a main meal. I like to add tortilla chips since they’re easy to eat along with some fruit or find ways to add peanut butter and cheese to different things.
Personally if I just eat to my hunger queues and stop when I feel full. I naturally tend to end up in a surplus but depending on your situation you may need to either increase food from this point or decrease if you’re gaining too fast. Most likely since you’re asking you probably need to force food a little bit. But you only need to force if you haven’t gained any weight in the previous month.
If you nail all these fundamentals the rest is just sticking to the game plan and being consistent with it. Make sure you’re training hard too otherwise the weight gain will be for nothing.
I’m addition you don’t have to eat super clean either. Yes try to eat real wholesome foods for the most part but don’t try to eat just “chicken rice and broccoli”. The cleaner the food the more food you’re going to have to eat. Pasta, burritos, peanut butter, breads, bagels, and bananas are all great.
An example meal could be something really basic like 6 oz pasta (dried) and 3 oz of cooked chicken. Then just increasing from there: 6.5 oz pasta 3.5 oz chicken, 7 oz pasta 4 oz chicken, etc. You don’t need to weight everything. Mainly just the main carb and main protein. Or you can eyeball it it’s just not as accurate. Personally I weight my rice, pasta, and meat for every meal just to make sure I’m eating enough when bulking or not too much if I’m cutting.
I've stopped listening to science and just started doing the things that work for me and always have. If a friend or someone I respect recommends something different I'll try it for a few weeks and incorporate it or let it go.
It's time to stop asking what we should do and start learning what we should do.
What you are talking about is called individualization and it is fundamental to lifting (at least after the beginner stage). This is something that all serious "science-informed" lifters know about. It seems to me, based on your comment, that you don't know how to interpret scientific research properly and use it to inform your own and others' training.
But of course, there's no must in knowing about science. You can get a lot of gains by simply experimenting with your own lifting. For some, this approach might even be better, considering all things. So I get where you come from.
it doesn't say that. bulking is just progressive overlord for calories. the science suggests that the bulking and cutting method doesn't work. and you will achieve the same if you just endlessly bulked with slower progress. in essence it completely validates bulking and bulking only. lets keep getting big af!
Studies cannot perfectly capture something applicable to everybody, it really is best to go by how you feel. However, studies like this are interesting to note in considering your own path when they are well-designed and representative.
You didn't watch the video, did you?
I think most people throw out science when it’ doesn’t suit their narrative and champion it when it does.
I went from 68kg to 94kg in 3 years. I built a lot of muscle and also some fat, preparing for a solid cut in January 2024. Great video!!!!!
I needed to see this at this time. Thanks GVS.
Made the best gains I ever have went I was willing to push my body weight higher. Probably went to 23 percent body fat. Was definitely worth it for performance and therefore muscle gains. Hardly takes long to clean things up either.
Just got the BIG GAINZ Package looking forward to reading it tomorrow. Thanks for all the insight and advice so far! Love the channel
Sheeeesh gvs uploading faster than last time lately 🔥
Great work ethic u have.Keep on gaining bro💪
For a scientific study measuring bulking… I don’t want to hear a hardly a peep about “surplus”. The correct measure of bulking is weight gain. That’s like claiming you know how far a car drove based on how much gas you put in the tank.
Not sure why you're differentiating those two, weight gain confirms the surplus, they are mutually inclusive events.
@@rockyevans1584 I think you just agreed with the thing I wrote. Whether weight gain actually is achieved or not cannot be known based on food intake alone. So you’re using a highly uncertain predictor variable, adding tons of variability to the data that could be trimmed by simply using before and after body weight
@spencerschubert5001 I agree that weight gain is the goal of a surplus, and that people tend to pick a calorie amount and assume that will stay their surplus when it clearly will change over time. When energy expenditure and energy consumption are literally the only 2 variables you can control, knowing your calories and adjusting based on the scale weight averages seems like the only reasonable method. Are you going to intuitively maintain your proper rate of gain over time? Maybe for a short while, but at the end stages of a bulk or cut you will be fighting your body's attempt to maintain homeostasis and in my view tracking cals and weight is the best method. Calorie intake isn't highly uncertain, people are just incompetent or lazy about it. Your calorie intake is the most dependable way to change your weight, exercise makes up a very small portion of your cals used unless you're an extreme endurance athlete
That’s what I was thinking. These groups should have been examined and split up by their increase in BW and not their surplus calories. Since the moderate and high ended the same BW increase the data isn’t very useful.
I’m still team-this conversation is a semantical battle 😜 love the video, Geoff! Great points all around
A massive struggle for basically everyone is self-assessing body fat, especially for the former thick boys with loose skin. Doctor Mike’s video on it was good but maybe this is something you should make a video on as well.
Permabulk team , doing cutting cycles is not worth has natural lifters , just lean bulk ( you can do it for years without getting too Chubby ) and if you fuck up and end up getting to fat just do a slow recomp.
Some of us like to look good bro
@@nfrankiksa4596 Some people actually look better on a bulk than on a cut, myself included, because of our fat deposits. Not much fat goes to my midsection. The calorie surplus just goes straight to the area I want it. Shoulders, arms, traps, etc...
You wont look bad , I'm lean bulking since last year and still have visible abs , just don't do a dirty bulk and I guarantee you are fine.
Also a guy with 17% bodyfat with huge delts , arms ,yoke and back will look way better then somebody 12% or lower with no size and some shity 6 pack ( I used to be this guy ).
If you don't bulk you will be forever small
I am confused by this study. I thought bulking was done to fuel training. However, all three groups trained the same program with same reps and sets. My reaction is that all this study proves is that if you eat more and don't do more, you are wasting your bulk.
Yeah I mean when you’re bulking you’re definitely going to be able to do more than when you’re cutting but I wouldn’t say it’s significantly more. When you’re cutting your body is not recovering optimally so volume/frequency will need to be lowered. Just because you’re in a big surplus doesn’t mean the volume scales up proportionally.
excited for the 52 set squat per week video
I just kind of drift towards bulking because eating more lets me recover faster and train harder. I don't know if it's a phyical necessity for muscle growth to be in a calorie surplus, but it sure feels like it when you get into the weeds of a training cycle
Happy Thanksgiving everyone!! Biggest bulking day of the year!!
I was immediately struck by how tiny the sample sizes for these groups were. Thats a very common limitation in exercise science though. Think your recommendations are on point here
Not much statistical power in such small groups! Individual experience is valid even if it's not aligned with what the science says
Which is why I cant take science based lifting seriously, it's all based of studies that wouldn't pass the sniff test in any other science.
@@elobiretv yeah that's because it's not an actual science.
I would sincerely be more persuaded by the recommendation of a friend who found good results doing something in the gym than by the results of a peer reviewed scientific study on hypertrophy.
Tbf an author of the study (helms) didn’t really say anything that went against what gvs is saying here and has a good track record of keeping it grounded.
Real life individual experience trumps a small study with lots of uncontrollable variables
@@BenWinney If this was a reply to me, the head author framed it the implications and context in that way and talked about the scope.
My dawg getting to that bugenhegan bulk realm.
Shame Bugez went on the roids tho. A truly elite natty who's ruined his rep for wrestling and WWE just went and dumped him anyway. Sad
@@WrightyFPL How has he ruined his rep? People love him.
@@n7Andy I know, but he was the King of the Noble Natties. He preached so much about the benefits of being natural, and then hopped on anyway. I just think it's a shame
That AtleanX diss was quick, yet majestic
Excellent video! I think bulking is still quite important because research has shown that high volume training with close proximity to failure is superior for maximizing hypertrophy and in order to recover from that sort of training and progress consistently over long term, bulking can be a very useful tool. I completely agree with you and Natural Hypertrophy that the bulk supports the training. A reasonably moderate bulk is generally a better option in my opinion. Eating somewhere between 250-500 extra calories seems like the best option for most people unless someone is way too underweight and physically very active. In such cases higher surpluses can be beneficial. Also, I think that the bulked up state looks pretty good as it makes you look big and jacked as a natural lifter which can be pretty hard to do especially if a natural lifter is very lean. The shredded look that is 10% BF percentage or lower is quite unsustainable and unhealthy for a lot of people but it also makes you look small. 15-20% BF percentage can make you look huge and impressive if you have good amount of muscle and good proportions. For natural lifters bulking will make you look bigger and that’s why a lot of people start lifting so it’s quite important. I love the way your physique looks. You’re quite jacked and big but also lean enough. It’s similar to silver era bodybuilders look where they’re reasonably lean and look huge. I think that’s the most desired physique. Loved your recommendations. They’re spot on! Happy to see Dr. Eric Helms getting his pro card. He definitely worked very hard for it and truly earned it. It’s awesome to see him get the recognition he deserves for dedicating years to mastering his craft. Thanks for the amazing advice and videos as always. Highly appreciate the super helpful and comprehensive videos. I’m deeply grateful for all the effort you put into the all the videos.
18 percent body fat is considered a general ideal for health. It's rare in developed nations to be that low now days.
I tried maingaining and recently started proper bulking and the difference in strength is STAGGERING. Even on pull ups where I literally increased my intensity by gaining weight my reps are going up... by a lot. I'm skinny though. If I'm not uncomfortable with how much I'm eating I'm probably not gaining weight.
In my last cut I feel like I ran into a bit of a wall when I was getting fairly lean (assessed at 12.5%). Probably needed quite a bit of a drop in calories to keep cutting. I'm back bulking again and I think I'm at the point where I'm going to need another couple hundred more calories to keep things trending in the right direction. I would imagine that this gets a bit exhausting if your metabolism adapts a lot. Eventually you just get tired of eating 😅
I hope they do another study which increases the surplus based on weekly average weight gain
21 is a VERY small sample size, 100, even with good controls, would be on the cusp of "unreliable".
Most fitness studies are like this, and really can't be taken seriously because of it.
5% and 15% surpluses don’t seem like a lot when most people say you have to bill at 500+ calories
Also keep in mind that science has a replication crisis where a lot of studies dont achieve the same results when repeated. This doesn't mean science is broken, it iust means you need more repetetive proof
If it's not repeatable ten it's not science. Science isn't the problem.
@@ryantogo8359 Institutional research, which may or may not accurately apply the scientific method, is colloquially known as science. 'Science isn't the problem' is a misnomer.
Maintaining team likes this study
2:33 with the small number of participants its likely statiscal noise that the moderate group gained the most.
Honestly you can reach. conclusion just by testing it, I tried maintaining for a year and my bench press went from 225lbs for 3 to 225lbs for 5 over a year...that is such slow progress, I then bulked and my bench went from 225lbs for 5 to 225lbs for 12 in 2 months....bulking and cutting is just way more efficient than main-gaining.
Ive only been bulking from 67kg to 77kg over the last 4-5 months and i keep getting compliments about how much bigger i look
When i was 'maingaining' it took me year to make the same gains i made in the first month of my bulk
No one ever mentioned when I went from 75 to 90kg (6'1"), where are all these compliments at? I'm back to 75kg now, too lazy to exercise and eat.
@@pdblouin Maybe it’s because it’s harder to look significantly bigger when you’re taller. Still 15 kgs is pretty good progressing
@@pdblouinim only 5'8 which is probably why ive been getting compliments. I will never be 6ft but you can always look massive with hard work and consistency
Sorry to be a bubble burster but 10kg in 4-5 months is mostly fat. That's 22 lbs, in 4-5 months. Muscle just doesn't grow that fast naturally.
You need to slow your bulk down, you are throwing on too much fat.
And I came from 135lbs -> 190lbs over a few years.
@@oliviervo6889i was out of training for a while so a lot of it was water and I know muscle doesnt grow quickly, but that doesnt mean you cant look good in clothes quickly
My bulk is becoming a maingain, time to put towards the new bulk
Your last couple of years had some incredible progress, lemme say. Have you already discussed this progress in the past?
Hey Geoffrey, quick question about your diet, but how do you hit your macros for the day if you only have that black coffee and casein powder chicken when you wake up, and then don't eat any foods or meals till after you've worked out and walked home?
2 videos in less than a week :O ?! am i in heaven?
Went from 200lbs to 240lbs this year, at 6'0 height.. And I've already got *10 years of training* under my belt with, arguably, elite genetics. Still got abs, still got veins.
So yes, it freakin' works. Arms went from 17.5 inch to 19 inch ... entire body composition changed, muscles are denser and harder. It's awesome.
Buy this dude's book to support the brosci
Not finished the video but why is there no control group in this study?
took the bulk seriously went from 190 to 230 lbs then cut down to 220 and I look great
Almost identical numbers to me!
@@GVS Wish I looked almost identical to you 😂 Maybe I'll post physique to hold myself accountable
7:00, i need some more info on this, this might be me, what do you consider to be underweight?
under a certain BMI level?
idk about the universal bmi indicators saying "nah you fine bro" meanwhile the harsh reality would be the underweight built like a stick
im 179cm and 64kg (5'10.5" 141lb)
started 1,5 years ago from 58kg (128lb)
Bulking also helps dive into a cut for summer by mitigating the deficit
If it was possible to give your body exactly what it needs to recover and grow muscle with out gaining fat, that would be true maintenance. But being that precise is virtually impossible so a exess of calories to be sure youre getting what you need.
And it’s not comparable to the amount of muscle you’ll grow while bulking in less time.
@@truth-om7iz in that perfect scenario, it would be the same
Geoffrey do u still train similar to your ravage program? I ran the program and thinking of just running it again for another 10 weeks. Would u change anything up like rep ranges or diffrnt exercises?
I'm 22% bf at 211lbs atm, that's a 27lbs weight gain from where i started, with a 4% increase in BF. I suck at math, but i think thats good progress. I was deemed "skinny fat" when i was in the 180s, and doing mostly cardio.
I should note that my blood pressure is the same as it was at 180ish, my heart rate is 48-50bpm, my cholesterol is super low, and my fasted blood sugar is around 80 (up from about 65).
Im much happier with my results bulking 30 pounds in a year with strict bodybuilding training than I was during any previous lean bulk. Even before i cut, i looked better at my peak bulk weight due to the muscle i had gained
You look like an absolute beast bulked up, devious.
Yeah some guys look way better bulked up and GVS is one of them
On my third bulk l gained a bit on my lifts but for some reason l actually gained 10kg on my bench from 100kg to 110kg for reps during my slow cut where l lost five kg from 75kg to 70kg in 4 months. I know this is really weird that l was able to actually gain more strength on a cut, this is in my third year of training. I really don’t understand how my body did this as l’m natty, i did do a deload before my cut so l recovered. I guess the deload helped a lot?
Sitting at an airport watching him talk about low stress good sleep 😂. Just flew thru the night with no sleep and had delays and all that stuff lol
One question GVS:
Are you using straight sets or reverse pyramids on the bench press as shown in the video?
Not GVS obviously but answering anyway. Both can work but from personal experience doing both I would say straight sets are better for hypertrophy. For peaking your strength ramping sets are better (which is how I view reverse pyramid training).
I sit at around 20% body fat range. I've been eating around maintainance calories the past year. For me, I've still gotten great gains over the past year, so it's definitely doable.
Just grabbed your 3rd book✌️ on the topic of bulking, if you had to bulk without any grains (in case they cause me digestion issues) what would you use to get easy digesting carbs?
Sweet potatoes, starchy vegetables, fruit
Potatoes and sweet potatoes. Also fruit like mangoes and bananas
@@SuperIce6374 good choice if I had to cut. But I would have to eat like 2 pounds of those per meal to have enough of them and I dont see it as a sustainable option.
Appreciate the support! Tough call with zero grains. They're staples in most cultures diets due to the caloric density and ease of preparation/consumption. My go-to is rice, which rarely causes issues for most people. A couple of sports drinks during the workout is also a good call, that's not going to be HUGE amounts of calories but it's at an important time so might be useful. Could load up on fruits and vegetables, but getting ALL your carbs from those is probably even MORE likely to cause digestive issues so might have to scale them up gradually over time.
personal update soon?
TEAM MODERATE!
Saying you should bulk or cut depending on your body fat is kinda misleading. You also need to look at overall weight. A kid may be 120lbs but skinny fat so still in the 15-20% body fat range since they just lack so much muscle, it would still be best for them to bulk tho since their goal weight is probably at least 160-170lbs and they're not gonna get their maintaining, they have to bulk.
I am over 10% body fat and started my first true bulk in early September with about 4 years of lifting under my belt. The gains I’ve seen since then are greater than ever before. So since I’m over 10% body fat, can I reduce calories and continue with the same protein intake? I’d rather not change anything since I’m seeing great gains but also would love my 6-pack back.
I hate being fat and I also hate cutting therefore I maingain with sporadic mini cuts. I rather look good year around and always be in striking distance of photoshoot shape
That’s cool and all but at some point if you want to gain more muscle bulking for an extended period is the way to go
started working out last october, went from 0-100 intensity on day one, which was definitely a bad idea. i also started eating less and tried dropping weight at the beginning. i would sometimes get vertigo when laying on the bench before doing any pressing movements. my appetite was also nonexistent. fast forward to now and my body fluctuates from 223lbs-230lbs a day. which i thought it was broken but over the past weeks its been doing the same thing and ive left it in the same exact spot to weigh myself. Even on a "bulk" my body responds well to the massive amount of food and liquids i ingest daily. my appetite skyrocketed recently when i decided to cut back on workouts. In the beginning i was doing 6x or 7x intense workouts a week which killed me without realizing. Now i tend to cut back the days with decent intensity and not try to max out every day though it feels hard not to lol.
When i started the gym in october my lifts were 185 3-5 reps per set. Squat 225lbs 3-5reps per set. deadlift 5-7 reps per set.
All these lifts are raw with no belt. Current : Overhead press 175lbs Max bench 225 for 6 reps, squat max currently 405. Deadlift current 500lbs. I want to start focusing on bench to hit 315 by maybe this summer. numbers could have been higher but i got in a bad car accident in january and had to take a break for almost 4 months. started back up april to now so i think i could have made better progress with a real program. I think sticking to a bulk helped a lot.
Rowing the whole fucking stack is crazy
GVS have you ever tried sub-maximal training? Since I know you preach a lot about going to failure or even past failure, which I still think is a good thing, what do you think about sub-maximal circuit training? Like say to reach failure on a particular weight you need to go up to 20 reps, and you can do that for 3-4 sets. But if you do 10 reps instead, and 10 sets in total, you get more overall volume and less fatigue (plus you can do the sets cleaner). I've been watching a lot of Iron Wolf and thought about trying that sort of sub-maximal high set training ALONG with going to failure/past failure on some sets and have been noticing good results. Though I primarily like doing this because it also helps my conditioning as well due to the lack of needed rest.
I would consider that to be fairly useless for hypertrophy given the research and anecdotes. But for conditioning might be useful. I've done it before. It's OK. But not really for growth, 10 RIR is way off what is needed.
EMOM seems like a good option too
Sub-maximal is only beneficial for powerlifting/strength training, not so much for bodybuilding training (where we need to take sets close to or complete failure).
your arms are looking insane bro
Biology is incomplete science. That's usually the best way to approach anything bro-science related as far as I'm concerned. It's not exactly at the forefront of modern science. Everything has moved along really well, but we are so very far off from taking these sorts of studies as a universal fact because like a watch there are many many intricate gears that work together to make us function. There are too many variables for this stuff to be right all the time unless they hook us up to highly advanced machines run by AI much more advanced than we have been privy to.
It's just really hard to get enough participants in the study and for long enough. If we could treat humans like we treat non-human animals (imprisoning thousands for years and controlling every gram of food, and forcing them to exercise) we would have a real answer on whether or not bulking works, and how much better (or worse) it is than the alternative.
Holy shit geoff looking insane
Still bulking💪🏽
Why are we even looking at this study when each group has less than 5 people, ANY result would have been flawed from the simple fact the sample size is actually tiny
"Bulking doesn't work"- dude weighing 5 kg
I wanna know what lizzo can press
Why aren't fitness apps consolidating statistical data collected from their users?
I basically am bulking all the time then maingaining/mini-cutting if I get too fat
Will bulk, still bulk (I eat rice on a daily basis, it makes cutting weight and maintenance harder)
Made the best progress in my lifting career ever since I decided to bulk up, although it was aggressive it made me feel validated and remove my constant fear of momentarily losing my ab definition in exchange for real progress at the gym.
Sceptical to this, especially the bench performance difference.
Same lol in my personal experience the more aggressive of a surplus I am on, the more my bench goes up. I gain weight and my bench skyrockets.
@@mitch5944 absolutely, most things is better on a bigger surplus but bench is the most responsive to calories in my experience as well
@@mitch5944then you cut and you get weaker again.
@@nfrankiksa4596but his chest is massive after cut tho
Since i started my first bulk ever i have got bigger stronger
There are other studies that show that the larger the surplus the better the gains, up to a point.
I have some sus genetics and when im bulking my arms remain 0% fatt and all the extra comes to my waist my arms still super veiny to the shoulder. My dad is overweight and has big belly but his hands also are veiny... Also he has some crazy calves
If I do anything more than a 200-300 calories surplus I start to feel like shit and lose my libido and general drive. Not worth it for me at this point, but at the start of lifting I bulked from 130-180. Now at a somewhat lean 205 steady gaining. Ultimately, the name of the game is progress. A rep or two here or there.
Same
Maintenance is a good way to stay intermediate forever.
Bulking is great for most lifters, but in my opinion its very dangerious for for people that used to be obese/overweight. Big chance it spirals out of control. I think its best for us ex-obese people to maintain and slowly build muscle. but that is just my opinion based on my experiences (Lost 150lbs, gained it all back, now lost most of it again.)
A proper bulk is not slowly so spiraling out of control wouldn’t happen. If it does happen then you didn’t bulk appropriately. You should still be eating healthy food on a bulk, just more of it to facilitate slow weight gain.
7:04 i hard disagree, i think most people have bad physiques because they train for YEARS without eating enough proteins. Most people think they eat a 'lot' of proteins when in reality they eat barely 100 grams per day, i think training is more important but lets be honest your physique is not gonna change even if you train perfectly if you dont eat enough. I dont understand why you try to make this argument tbh, most guys i see in the gym would benefit from eating MORE not LESS
So a leam bulk is pretty okay?
Lean bulking (slow bulking) is the better option.
Got fed up with my Upper/Lower body split after 2 years and have less time now, so I switched to your Full body Rampage training plan. holy shit how demanding it is, first time ever having to eat intra-workout but the gains are already so good 🤌
I like how you had to say “Is it still worth bulking in the year 2023?” as if humans got a software update or something in the past decade. Nah, if it worked before, it’ll work today. People can’t seem to understand that there’s no easy way out.
Love your videos btw.
Bulks are what you make of them, I'm a slow metabolism guy and have totally fucked them up in the past leading to even worse cuts and limbo between bulking and cutting. However in the last 4 months of this bulk I've gain 15kgs and only maybe 5-6 of that being fat (largely due to switching to HIT). So for the longest time I thought main gaining was probably gonna be my best bet, but doing this bulk correctly has changed my perspective on that. In saying that if you combine bulking and main gaining at tail end of bulk in a well fed state then you get best of both worlds.
With 6 people the group average is still going to have 40% of the standard deviation that an individual data point has. 1/sqrt(n) this is a very small sample.
How long would you maingain / do a maintenance phase after a bulk?
Month minimum, 2 is certainly enough
@@rockyevans1584 why?
No fixed time, usually 2-3 months or so.
@@GVS and the point of this is just to settle in your new weight?
@nimrodrubin195 as I understand it, if you cut down too quickly your body may be more likely to drop newly acquired muscle. Looks like gvs is hot on the comments, so perhaps the pro can elaborate further, or dispute my mike israetel regurgitation
Hey man. Ive been lifting for ~2 years. I started at 180cm and 70kg and even tho its hard to estimate my body fat at the time i wouldve said 25-30%. Now, im 183cm and 79kg, and prolly around 22% bf. My plan is to bulk for a year or two, but at the same time i dont know if i should go for body recomp because i am a bit fat (i can see a decent amount of fat over my abs). I feel like cutting with only 2 years of lifting is a waste of time, but whenever i stay on maintenance calories for weeks i just dont tend to see progress. Im happy if you or someone else could help about what to do :)
Like he said in the video if you are not seeing results and you are 20% plus body fat calories are not the issue your training is (probably).
I am 172cm 90 kg 23% body fat, I am cutting and making progress on the gym
@@adriansbd4393same. 9 weeks in a cut in year 2 and my lifts are going up. I’d always look at what training variables can be tweaked before diet is the culprit. Even one extra set can be like 10-20% more volume and that’s significant. I def tweak training first before nutrition/kifestyke
Probably cut to 15% body fat or so because 22% is a little high (although it is hard to estimate). Try to maintain your strength and eat lots of protein to preserve muscle. Once you've dropped body fat your body will be resensitized to calories and from there you can successfully bulk again
How in hell you were 180cm, 70kg AND 25% or even 30%(that's pretty big range)? I didn't mean to be rude, but I think you just don't really know what your percentage is.
NEVER TRUST SCALES!
I'm seeing some comments here of people talking bulking being better than maingaining but they were at very light bodyweights. I'm 6 weeks into a cut, pretty lean & 186lb. I've got to wonder if maingaining might be the right approach when youre closer to your potential
I think if you’ve been cutting for a long time I would start maintaining for a couple of weeks just to give you some juice to squeeze.
Maintaining is definitely more applicable to experienced lifters as they just don’t have as much muscle to gain, however that doesn’t mean they still wouldn’t benefit from doing a slow bulk.
When you’re experienced you definitely don’t want to be dirty bulking but if you’re wanting to try to squeeze out any more muscle mass your best bet is to do a slow bulk and get to a higher body weight, just keep it reasonable. Basically the bulk should feel so slow like you are maintaining but it’s actually just a slow bulk. I know that’s how some people think about maintaining but in reality that’s actually a surplus.
I'd say it works pretty well and I'm not sure why people would think not.
When I started lifting in early 2020 I just wanted to gain weight (and muscle obviously) so I didn't care about the calories I took in and I ended up gaining 35 lbs by the end of the year, about 12 lbs that was muscle (did an InBody scan at start and end).
There was one week I jumped up 10 lbs lmao, and one or two I jumped up 5 lbs, and I have the scale history to prove it. I was so Auschwitz skinny though I couldn't care less about if I gained fat, since I barely had any anyways.
Still trying to gain another 10-15 lbs; that was almost 4 years ago and I've only gotten 5 lbs above that max at the end of 2020. My appetite is just non existent (kinda why I was skinny all my life and still kinda am).
General question - does a muscle being sore mean it has recovered? For example can I train arms day after day if they're not sore?
You mean a muscle *not* being sore means it has recovered?
In general if not sore, you can probably train it, if you want.
If sore, you can...maybe still train it.
For me it varies by muscle group, some areas like the hamstrings if sore I just leave them alone, but rear delts or lats or traps are more resilient so if they're sore I often train them anyway.
@@GVS yes that's what I meant. Thank you for all the information, you're definitely my favorite youtuber. I have learned a lot from you.
13:47 😂