Don't Waste Your Bulk
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- Опубліковано 5 лип 2024
- Did you bulk for nothing?
Next time, take advantage of the surplus.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
0:00 Intro
0:05 Fat without gains?
0:55 You'll still have to cut!
1:39 Lean bulking
2:15 No excuses for training
3:17 Beyond the visual
4:56 Don't maintain in a surplus!
7:50 Train the hard stuff
9:13 Conclusion
#Bulking #GainWeight #BearMode - Навчання та стиль
Bulking atm
My dips 📈 my pullups 📉
Same lol
@@reallifevegeta552 why is that though ? If you’re getting stronger shouldn’t pull ups be easier
@@DannyBoy426 depends if he’s gaining weight quicker than strength
If you reps are staying the same , you're getting stronger. Weigh yourself before each pull up session and include that weight in your log book .
@@mattallthat That's a good idea 💡
If you're not FULL - you're not eating enough.
that clip was taken from kayakos grizzly the bloat loard 😂
weird i go to sleep hungry every night but im still gaining weight
I eat dinner at like 6pm though so thats probs why. otherwise my meals are stackedd (800-1000 kcal a meal, 3 meals a day)
did you see the bloat loard?
Not true
I focused for years on building muscle and neglected my cardio pretty bad. But one year ago i startend running and cycling a lot i still went 3 times a week for a full body workout to the Gym so i maintained my size and strenght. And honestly i never felt as good and healthy as of now. And i think it would be very interesting to see you also focusing more on these kind of aspect of fitness. Btw i love your video's en convinced me to stay natty for life, thx for that.
I always swam and lifted hut loved training every day. I know it isnt ideal, but with the way I did it I would get injured. Decided to go into triathlon. I had never experienced a lack of appetite until I prioritized cardio health. Absolutely incredible gains and my relative strength is stupid. Big lifts are obviously considerably low. But I wouldn’t trade this for anything
Gekoloniseerd
Anyone have any suggestions in regards to running, walking and cycling while lifting? It is coming to a point where my glutes and possibly hip flexors for some reason are really uncomfortable and sometimes painful. I understand running and lifting are not ideal for each other but I have read so many anecdotal stories of people being able to do it so I'm curious what others think. My training is only a push, leg , pull split 3 times per week so I'm not even doing that much volume for lifting.
@the Dragon Knight unless you’re obese losing >5lbs a week is literally 10X more than the normal gymrat at the end of a bulk bodyfat % (15-20%) should be aiming for. Please don’t speak for everyone when yours is a very specific case
@@Someone-xj3zg are you stretching these muscles?
Lean bulking is the truth, it basically means you can bulk for longer, sounds awesome to me.
Zero excuses for a bad workout when bulking!
You know it, gotta be accountable with the training otherwise there's a problem!
I've been bulking for these past few months and hitting PRs every week. For years I was afraid of losing my abs, but finally said screw it. I had to stop thinking about losing my abs and focus on building muscle!
Good for you. The abs are nice but after I lean bulked from 145 to 165 in my 20s I got the shoulders, quads and glutes that made me look really good even when fully clothed.
You had ab anxiety
been bulking for yrs and never lost my abs they just got more defined as I gain weight
Eating too much just results In longer cuts and longer cuts just means u missing out on gains
Greg Doucette or whatever his name is speaks on this
@@harambey how many extra calories were you eating?
Use the bulk as an opportunity to grow your abs, just like any other muscle they grow when you're in a surplus (if you train them enough) Then when you cut they'll be blockier than ever.
I think the first video I watched from this guy must have been in 2015 or 2016.
It’s like a transformed human being, and I mean it in the best possible way. I’m not just talking about the physique, but the personal development and the quality of content.
I’m very impressed.
Thank you very much, Oscar!
Damn you’re consistent with your uploads. Loving all this content from you man. It’s always helpful
Thanks man, i've been lean bulking for some weeks but after the video i realize that my weekly volume is rather low, so i will try and increase that for optimal gains out of the bulk, you are a real one as always! 🙏
I noticed this two weeks into a bulk because there was no soreness the day after my full body as opposed to when I was cutting or maintaining. I started training 4-5 times a week full body instead of 3 times during this bulk. It’s amazing how quickly the body recovers when you have extra calories. Btw man the shaved head looks great on you.
No it doesn’t
Same here, when I bulk i feel next to no soreness.
Exactly, shaved looks bad even on this Greek Italian God
I don’t believe this has to do with caloric intake usually your body adapts to a training regiment in 2-3 weeks and you’ll no longer get sore. Obv soreness doesn’t mean muscle growth so it doesn’t matter but yea. I could be wrong tho.
@@trenhen4311 calories definitely matter, but so does rest and your ability to recover. Having extra calories actually help recover faster. I agree in that I don’t believe soreness is related directly to hypertrophy. However, if I’m not sore it’s much easier for me to train at a rep range were hypertrophy is stimulated.
You‘re looking very good currently alex! Love your physique aswell as your style and hair/beard! Besides your content is gold as always, still contemplating between bulking hard for once to experience those strenght gains or just keep lean bulking… anyways You‘re an inspiration in every sense!
I agree- I am a lifetime non PED using bodybuilder and I always feel like I need a surplus to make gains- after 13 years of training progess is pretty slow but I still feel like those times in a surplus are essential
I've been away from the weights for almost a year now because I've been training MMA. Also stopped tracking my food. Lost a lot of muscle mass and peak strength. Just started my bulk and got back to the weights 2 days ago because I fricken MISS IT. Sore all over, but strength already going up which will carry over well for combat sports. Thanks for all you do Alex! Your channel is extremely helpful to come back too now that I'm back stuffing my face and pumping iron.
The quality of your videos is amazing!!
Thanks Alex, needed to hear this. Been going through the motions a little in the gym recently while on a bulk but I'm already excited to go extra hard next session 👊🏼
same. 💪
same, its time to dl like a monster!
Can’t wait for your next workout video!
Always facts with no gimmicks! Keep up the great CONTENT
Loving the upload schedule
T shirt idea: "I am a bloated tank"
Great video and good timing😎 Bulking from 185ish to 200 atm, currently @193. Just like yourself I mainly lift for strength and I’m hoping to increase squat by 50lbs and bench by 25. In 12 years of lifting I’ve found if I focus on strength rather than size everything else will fall into place. Your a great example of that, constantly hitting prs and getting more and more jacked at the same time. Keep it up!
Back in 2018, i was on a slight bulk but i was also training heavy with 2 of my friends. I was at likr 145 and jumped upto 165. My DL went from 185 to like 335. Bench was 135 to 225 for 4. Squat was 135 to 275 1 rep max. It was the simple compound exercises that made me grow. So everything you talk about is real talk man.
The strength gains exploded within the year. Then i had an injury that set me back to square 1 and ive been sitting around 150 since.
I just started a bulk again about 1.5 weeks ago when i stumbled across your videos. I’ve also just kept the sessions to basics compound movements.
Thanks for your quality content man!
Hyped to push myself harder. Thanks for the info man.
loving the energy bro, the difference when you were shredding is night and day
looking great bald, Alex
I find alex’s talks very motivating
5'10 and 166lbs currently. Some fluff in the midsection - still loving it. I'm up about 20 lbs since summer. Recovery is awesome (I'm 33 so it is not what it used to be) and my numbers increase every workout and I continue to push forward. I won't stop until 180-185lbs, maybe lean down to 165-170 and keep bulking from there.
Same height but I'm 172lbs and I gained the smallest amount of weight in my stomach and my parents are trying to stop me from bulking. I was bullied for being a skinny fuck and now I'm bullied for being normal weight, they believe I'll eventually grow with age, I'm 17 and they think I'll automatically become big when I'm 20. I was benching 30kg when I began lifting in the gym, same weight a year later because I didn't eat enough and now I'm bulking they think I'm getting too fat. I have twig arms and can't even bench 1 plate yet
Thanks, I needed this talk.
Exactly what we need to hear in the first few weeks of winter.
Dude fucking PREACH. Only 10 seconds in and already spitting truths. Think of the most difficult and brutal training session you've ever had, then try to replicate that kind of intensity every session.
Idc what your goals are, if any of you are ever given the opportunity to train with a high level bodybuilder, go out of your way to make sure you can make it happen. I'll never forget the day 4yrs ago I was meant to squat with a pro bber. He was a big advocate of pre-fatiguing muscles, and let's just say I didn't even make it squats that day, the main movement I was planning on doing 😅 literally couldn't even stand after copying his warmup with half the weight.....
Great advice I definetly agree!
Looking rather enhanced there Alex 💪🏼
This video is a very important one, thank you
Great vid as usual, Alex.
Keep up with the content 👊👏
Felt like this video was speaking right to me, been skipping legs too much these days time to get back to it.
I always gain valuable insight from you Alex thanks for what you do
Progressive overload really is the 🔑
Love how you promote lean bulking and Greg’s trying to spin your success with his main-gaining Philosophy
Banger as usual
I'm 5'8 and go up to mid 180s every time I bulk. First time I was definitely a little chubby at 186 lol. Now years later at 185 I look pretty jacked.
Hell yeah man!!
Golden Video!
Never been this early before, gotta say I wouldn't be where I am without the motivation from your videos!
Good stuff my man. 👊
this video helped me so much during my bulk, i made sure i got stronger in every lift and kept progressing every week, i've been sorta maintaining for the last 3 weeks (weight) but i'm still getting stronger.
my plan is to start cutting tomorrow and hopefully still make strength gains or at least not lose strength and size.
my bulk was only 4 months long but that's ok i'll cut real quick and then do a proper 9 months bulk or so
Looking good af with the bald haircut
Thank you brother
Going to come back to this video in 6 months shredded.
Perma bulk grindset.
Bald destiny looks amazing
The beginning where you mention training your ass off when bulking is so easily forgotten. We tend to fear overtraining but forget we're a recovery machine due to the surplus (and excellent sleep)
At 5’9” 190 lbs strongest I was the strongest I’ve ever been… was shooting to claim glory at 200 but the plague struck and in two weeks, only two weeks I dropped to 180… besides being physically ill, my mood has been atrocious. Back in the gym and back to a surplus, trying to hit that 200 by first summer moon.
first example that came to mind for me personally: from August - December 2020, I went from 198 - 207 and added ~7 - 8 reps to my one set max of dips and my inverted rows and pull ups went up.
I feel your energy brother
Bro, amazing cut 💪
Waitin on that home gym video!
Another Great Video Alex! I'm currently lean bulking at the moment and I'm bulking at a very slow pace and when I mean slow I mean slow. For example, I have started my bulk on March 9, 2020 at 136.4lbs and I just got up to 140lbs on Jan. 3, 2022. I have also been taking creatine at the moment as well to help me put on weight, increase strength, endurance, muscle size and with muscle recovery. One last thing do I you have a Weighted Chin-up and Weighted Pull-up program. I'm having trouble increasing my strength and reps on those two lifts all of my other the lifts are increasing expect these two. My goal is to get to 155lbs at 5ft 3 by the end of this bulk.
Thanks,
Cortez
Hey man I’m also 5”3 and started at 133 from nov to now and I I’m at 139 solid.Taking Same supplements as you.My goal is also 150,try full body work outs,and more compound exercises.You should be stacked by now bro.
I’m 6’0 and was 144 pounds at the beginning of 2021. Throughout the year I gained 40 pounds, being 184 at the end of last year. I hit the gym almost daily. With the consistency I gained almost no fat, only having some on my lower waist but besides that I’ve gained a ton of muscle since I upped my calories from 1800 a day to 3300 a day.
Just do a cut and you would know you gained more fat then you thought. Go back yo 172 and then bulk again
any tips on getting the calories down?
It's impossible to gain a ton muscle for humans. Even if you are an elephant
@@harry1S22late but don't drink your calories, try to eat more lean meats, drink more water and try to make replacements with stuff like milk, oil, or butter
I started a lean bulk about a month ago which was tough at first as I am not a big eater. However now I saw my progress explode in the gym thanks to the extra food. Could be a placebo effect on my brain thinking I can lift more when fed prior, however now I feel way more confident hitting heavier weight to which before I would think " no way I can lift this".
Was also worried of getting fat, however in all honesty that hasn't come through too much. I wanna get jacked, want to lift heavy good numbers - so I said fuck it and started eating more; it really does help.
Thank you Alex for your videos, they help me whenever I feel down about my performance. After watching a video or two of yours, you always make me want to hit the gym even harder than last time. 💪
0:09 FULL 😂but in all seriousness this is one of my favorite fitness channels! Respect the grind and passion for fitness
I had the opposite issue. Trained like a maniac but didn't eat enough. Now I have the cushion for the pushin 😂
Worst mistake I made for my first year of training
@@boihedidit2410 definetely
Same. Had crazy brain fog and dreaded working out lmfaoo
Lol
Same bro this shit is expensive
Easier to maintain muscles than build so I always stay focused on bulking. Graet video alex
G shock watch looks pretty awesome!
Everyone needs a G Shock!
Just started bulking a few days ago. I gotta admit I was slacking off on workouts but I got recommended this video. Hopefully, I'll maximize my gains. I'm 5'9, 15, 139 pounds my goal, for now, is 155 pounds. We'll see how it goes.
Your right. Lookin back at my bulk now (ended 2 months ago) and it was in fact a DIRTY bulk.
I did add +10%-15% strenght to all my lifts,
But seeing as I can almost do the same volume now that I did back then, I am definitely sure I could've milked the bulk and do WAY higher volume.
Thkz. For the real talk
Agreed, haha.
I will be running the Smolov Jr. for bench while I am bloatMAXXING. Making the most of it!
This needed to be said, good video. I only bulk if my training, nutrition, supplements, and sleep are on point. great program + bulk+ creatine + great sleep for months is insane growth. Otherwise, it's a major waste of time and caloric surplus. I added 100lb+ to my 3 compound total in 9 weeks. I cut down to 155 before but it's not worth it for me. 160-175 is a good spot for me
Looking fresh Alex!
Your timing couldnt be better considering the shit storm greg doucette started with this "if you dont have abs you're fat" statement. Much respect to you for sticking to your philosophies👍
Your the f ing man i love the videos man
I took your advice in 2018 and gained like 60 pounds, then have lost 40 pounds since, and let me tell ya im a unit now hahah I was so suprised how jacked I was when I cut down last year
WOW that's awesome man!!!!
Excellent video Alex. As a skinny guy I am bulking right now and not wasting any of this surplus. If I dont see my reps or weight going up I feel like I’m eating all this food for nothing lol.
Kyriakos Grizzly is deffinetely training like there is no tommorow
I bulked up to 170, put on 40 pounds on my bench, was tapping my previous max. Took me a YEAR to cut down and when I was finally happy with how lean I was my max bench was back to the same and I maybe gained half a pound of muscle
I demand a updated gym equipment tour!
Updated video incoming! Either this month or next.
Heck yah !
Bells of Steel better sponsor you bro. A lotta wisdom here
bro is fortune teller
Thanks Alex
Great Video friend!
I thought squatting with the ssb bar upside down was hard but good mornings! Respect Alex
They're next level bro!
I noticed bulking is the best moment for growing lower body part especially the calves that will carry your weight around
"You're not frail, you're a big bloated tank ready to conquer the weights". 🤣
Good video. Would we be able to see more of that cable set up you have there?
The bald head is really growing on me, looking good
Not related, but really, the beard + bald + muscle is probably the best look for men, you look great Alex.
When I had to diet for bodybuilding competitions I always got weaker but what I did is I compared my body way to what I could lift a.k.a. relative strength so that I never felt bad about being weaker. And when I’m gaining weight rather than just thinking I said a PR I think about selling a pound for pound PR. For me it’s all about relative strength.
ratio
Literally nobody asked
I’m actually got a bulk coming up, good talk.
Your looking like a beast Alex.
Yeah in my experience, after Perma Bulking for almost three years (progress from absolute zero experience novice to upper intermediate), the "Gains" are insane but you always run into overuse injuries before your muscle can be fully tapped.
My Quads will grow like crazy when I'm in a solid bulk cycle, but then I got long term soreness in my Patella Tendon and had to quit all lower body movements for nearly a year.
Bulking is good, you will make gains, but chances are your body won't sustain the high volume heavy lifting for extended periods.
this . so true i fucked my left shoulder this way even tho I made some crazy good gains
Is the upper intermediate based on something like a Wilks Score?
Seems like you ran into over use injuries.
You sure it was overuse? A lot of the time it's form without you even knowing it.
@@lordvoldemort917 Just looking at what other guys the same size as me are lifting. A 570lbs Deadlift is firmly intermediate for just about anyone, and probably just on the cusp of "advanced".
It's super annoying that my knees forced me to stop, then again at about 40% body fat I desperately needed to lose weight.
@@TheJackOfAllTrades777 How is it wrong to say that bad form will cause tendonitis lmao
This was right around when I was gonna start my bulk from 220->235 lbs but of course I got horribly sick the past 2 weeks and hit my lowest weight in a couple years of 204. Not sure if i'm just gonna try and build back to where I was or if i'm gonna try a super bulk lol, 30lbs seems like overkill now.
All fitness influencers are on GEAR!
Not all but 9/10 times they're on stuff
Bulk bulkk!!! First time in gym wanting to bulk!!!
Great topic and video. Muscle gain formula = eat enough food so that when you train to failure you get stronger. Train hard enough so that the next time you train you get stronger. If your not progressing in strength as a newb or intermediate your either not eating enough or not training hard enough. If your not getting stronger, your probably not getting bigger either. Easy,.
I've been cutting for about 7 months because of a stubborn belly fat, but since december I stopped doing cardio and felt no progress in strength, so I increased my calories from 1700 to 1850. It didn't help much, and I got sick, lost 2kg. After that, about a month ago, I began increasing calories again slowly, now I'm at 2200kcal. I'm feeling so much better, progressive overloading, doing cardio, and having energy to work, and do my house chores but gained no weight at all, only strength. I think I'll keep doing that, increasing calories very slowly. I'm 172cm tall, currently at 67kg and 17,3% bf and I believe I can put a lot of lean weight this year if I keep progressive overloading like I am.
On my first bulk ever. Gained ~400g (
it's crazy how its get better when i start eat more i lift 10+ years i was stuck for long time then start eating more and try do more in gym and progress in every lift... this is crazy all this time i was eating not enough
Thanks, Alex! I've noticed questions about relevance of your novice program and quite interested in it too. Currently training in 5x5 only basics mode (squats, bench press, deadlift), but want to try yours with my dad that has no experience in gym at all. Is it worth it or there are better ways in 2022?
Time to push some PRs lol. Tomorrow I am going to try to hit a top triple on a paused deadlift. My old max is 405, I think I'm gonna go for 435 tomorrow!
8:50 “You’re a big, bloated tank 💀😂
Interesting to hear. Never considered that a bulk could be useful even if you’re already at a body fat where you could gain muscle with maintenance calories
The 20lbs I gained after a year of training really unintentionally whimpy when I started has set me back a lot. Ever since then I've felt somewhat stuck in this purgatory of being 6ft 165-175lbs and not very strong, but already being 20-24% bodyfat (got a dexa scan of 23.8% at 175lb).
You need muscle bro, that's the answer to your problem. It's not the weight that's the issue, just that you have a lot of bodyfat for that size and height (are you sure the dexa was correct?)
I advise not to cut if you don't have a lot of muscle. When you are skinny fat, cutting when you don't have a lot of muscle at all will only result in you possibly losing even more muscle, and you won't be happy with the physique you have when you're done.
Here's my personal anecdote: when I was in your situation some years ago (6'1, 178lbs @ 18-20%) all I did was bulk and seriously train to build up some muscle. I was right around 200 lbs, and well over 20% body fat. That's when I cut back down to the low 170s. Granted, I didn't cut properly but I did lose a lot of body fat and was close to being 11% when I was over 15% at that weight prior to bulking.
Being skinny fat doesn't really have to suck, it just takes a lot of time and commitment to work with. Get stronger in a surplus, bring your lifts up and you'll build more muscle you need. That will solve your problem.
Been on your novice program for a few weeks and brought my OHP from 110 to 135 so far. Extremely happy to OHP 45s on the bar.
5"7 and 178lb