How to Bulk Up Fast Without Getting Fat (SPEED UP Your Metabolism!) | Mind Pump 1952
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- Опубліковано 16 чер 2024
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00:00 Intro
00:49 If you bulk properly, you really can perform some magic on your body.
07:25 The work ‘bulk’ needs to be rebranded.
11:06 The body has an interesting way of adapting.
16:50 How to Bulk the Right Way.
17:18 1 - Eat in a 300-600 calorie surplus.
28:05 2 - Eat high protein.
32:45 3 - Focus on easily digestible foods.
37:18 4 - Focus on gaining strength.
43:10 5 - Get 8-9 hours of sleep.
45:02 6 - Minimize cardio.
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Hello from Portugal!! I've always looked very athletic from running long distances for a few years, so when I started to make strength training a priority I always avoided and was afraid to go through bulking phases. After 5 years I gained the courage to bulk and it was the best I could have done, I got stronger, enjoyed my workouts a lot more, had more energy in my day to day life, felt better in general , and all this led me to feel more confident, regardless of my physical appearance. My relationship with food also improved because I realized that I didn't have to stick to low calorie counts to look good.
Winner! Please email ann@mindpumpmedia.com with this episode number, a screenshot of your UA-cam profile, and the email you would like the program to go to!
shout out to you bro!!!!.
I love Ronaldo so much!!! That I prefer Portugal win the World Cup (despite me being half Dutch )
I am not sure how many women watch your show, but as a women, I do appreciate the content you guys put out there especially since I'm training to be a first responder and gain more strength.
Thank you for your service!
About 4 months ago, at 43, I weighed in at about 284 pounds and my blood pressure was about 180/120 when measured at my doctor's office. At that moment, I knew something needed to change, so I started eating better, started running, and stopped drinking any alcohol. Since then, I've lost about 25 pounds, have quit vaping, and my BP is down a bit as well. I'm what you can calla work in progress, and everything was going well until an X-ray about a month ago showed that I have osteoarthritis, which, ultimately, stopped my running efforts in their tracks. The problem is that's all I know and all I've ever known. I've never done any significant strength training work, so I started reading up on it. I also joined the gym, and during my research, I found your channel. So, I have started working out using some of the principles I've learned from your channel. Actually, I'd go as far as to say that, with the quality of content you guys put out, you can really change someone's life. Thanks
Good luck to you... hope you're still at it and kicking ass.
I’ve lost 65 lbs, passed my target weight, and I want to say 1, keep going, you can do it, and 2, we’re all works in progress. You just need to get to a place where you are healthy and happy.
What is the update ???
I'm one of those typical female clients you guys often talk about (mid 50's, lots of lost/regained weight throughout my life) and after coming across your UA-cam channel 3 months ago, decided to embark on reverse dieting for the long game of sustainable weightloss and health. I had already been introduced to lifting 6 months prior, but almost all on machines. Began doing mostly the complex lifts you guys mention, trying to "trust the process", though I have to admit it was hard when the number on the scale remained the same throughout the 3 months. Going by what you guys say, I was trusting I was on target because even though my clothes aren't fitting a whole lot differently (I'm developing glutes for the first time, lol!) I AM feeling stronger, tighter, sleeping better and have more energy...AND I have gone from 1600 maintenance calories to 2250 so far, which for me is unheard of! But the biggest encouragement I got was last week...After months of machine only lifting I had struggled getting past 90 lbs on the Hip Adductor Machine, and after beginning lifting more often had worked up to 130, which I was thrilled with. Well, 4 weeks since, having been trying "2 complex lifts/1 accessory, 5 or 6 days a week" programming I heard you talk about (and I HAD been overtraining)...I got on the Adductor machine and thought something was wrong with the machine because I kept moving the pin down...("Is this the same machine??") I did the WHOLE STACK plus threw 5 more lbs on it, just because! 😁 195 lbs!! I'm so thrilled to see the sign that I AM stronger and AM on the right track and that those complex lifts are the bomb! Thank you guys from the bottom of my heart for all you do; your shows provide the encouragement for me to patiently stay the course! Needless to say your MAPS programs are at the top of my Christmas list! 😊
Happy Thanksgiving to you and your families!💗
After eating at what i thought was maintenance for the past 3 months, I started a bulk, adding about 600 calories daily. My weight has not charged at all for weeks. I had no idea i was in such a large deficit, no wonder i felt lethargic all the time. Thought i was training too much. Thanks, guys!
I was originally 420+ pounds and got down to 267 with great muscle thanks to listening to you guys. I let life get in my way and I am back up to 340 Pounds. I binge listen to your podcasts while I'm working and it gets me motivated to get back into the gym! even if its only a day or two a week for a full body workout. Thanks Mind Pump!
Just the episode I needed to hear! Always bringing the best info at the right time!
Found you guys recently, and I have already learned so much . Keep up the great work.
you guys changed my entire view on the body! Thank you so much for doing this, giving all this information and helping people taking the right path and doing things effectively and most importantly in a sustainable way! So grateful!
This episode was just amazing. It is now the best one so far since I had no idea on how to bulk... I guess it takes more than just eating whatever is in front of me. Thank you guys, I really appreciate it.
Really enjoy the three perspectives. I’ve never heard a better explanation of why a bulk can be good - this season I’m going to take your advice and try a proper bulk via clean surplus. Thanks fellas.
This is one of yalls best episodes!! Detailing what to do to bulk but as well as keeping body fat weight off you guys literally answered huge questions I’ve been having about this while going back trying to listening to your older content to find the details and hacks. You literally went into detail with all the nuances and small hacks and tricks and I feel like my questions are all answered. I will come back to this episode often. I talk to Doug on IG and always appreciate ya’lls help and the fact you all actually reply. Preciate it Mind Pump!!! Yall are the truth and I tell everyone how yall are bouta be the biggest thing in fitness. You’re setting the standard fellas!
Adam always bringing the heat with his Lighting 4's! Love the work yall are putting out. Would love the RGB bundle!
I appreciate you guys greatly!
Notifications are on, and subscribed!
Most of my fitness knowledge came from you guys. Always gotta look up if you've covered a certain topic I'm interested in cause I trust your guys' opinion. Very thankful for this channel. Happy thanksgiving everyone!
Perfect timing for this video since it’s bulking season 💪💪💪
Finally some clear information on bulking, so much focus on cutting/losing so only ever seeing half the picture! Starting my first focussed effort on bulking this month and the information is invaluable, as always. Keep it up guys
In the beginning I was skeptical about the advice from the guys but now that I integrated it into my routine I saw amazing progress! Felt like I had newbie gains all over again!
So thanks to you guys, without that I might have given up...
Greetings from Germany
This was such a great episode, I’m attempting to do my first proper bulk for the first time and overcoming my body dysmorphia with body fat😬 I like the tip about how strength is correlated to muscle, so I will make sure that progressive overload is present. Thanks for your sage advice!
One the of best channel i have ever found. And my day ends with watching atleast one episode a day. God bless you all for putting such great informative content. Thank you
From one podcast to another… I freaking love you guys!
This sounds like exactly what I need right now!
As a guy who’s struggling with body dysmorphia coming from an endurance background I’ve struggled with the term bulk. So this video came at just the right time as my lifts have been failing because I keep worrying about cutting to be lean. So I’m going to try and up my calories, sleep better and minimize the cardio.
I can totally relate to that. Even when I knew I'd do better with higher energy intake, it was a mental struggle for a looong time.
This is me exactly also
Literally was asking all these questions earlier today. Gained a lot of valuable info to use thanks guys.
I’ve been watching your short videos on Facebook for a while now but this is the first episode I’ve watched all the way through on UA-cam, I had already subscribed before even seeing the giveaway I’m so glad I found your channel
Needed this!
Thank you so much for all the advice! This is so helpful!! Great information!!
Hey guys, love the show! I'm going to take advantage of black Friday and order my first bundle tomorrow. Thanks for all the great info!
Thank you for listening!
Sal, Adam and Justin. Gentlemen thank you for providing experienced knowledge. Long time listener/sub first time commenting. I believe the best knowledge is applied knowledge & having listened to your podcasts I am confident in all of your approach to a healthy active lifestyle. Seeking optimal health extends beyond the gym, its fact that you keep your audience healthy within those walls so we can be the best versions of our selves! This is true value being added to our worlds 💪🏼 thank you for putting in the time and welcoming your peers on the show to not only agree but disagree where needed to allow your audience to come to their own understanding of the subject matter. Your show allows us to maximize our individual efforts through nutrition, stress coping methods, sleep and even the pursuit of career choices by simply providing a platform for the viewers to have vitality and energy to perform our activities of daily living with maximum effort. Much appreciated from Guelph Ontario Canada happy thanksgiving mind pump crew.
Grateful I found your show. Getting back in the flow and have been bulking wrong and it shows. I’m sitting around 20ish% body fat.
Thanks for helping me to break my mind wall and motivate me to stop focus on loosing BF and start to build strength and muscle 💪🏽💪🏽 love you guyssss! A big hug from Puerto Rico 🇵🇷
So much knowledge gained! Thanks for the help make me not scared to up my calories!
It's amazing that you guys provide free information in a long format like this. This is seriously priceless stuff. Thank you so much for all that you do.
Edit: just wanted to add, listening to your podcast is a new staple to my morning routine WHILE I'm exercising. 💯
This was an amazing podcast and on time as bulking season is here. So much information packed in this show , would benefit a lot of ppl ! Thank you!
Thanks for listening!
I never tried bulking before because I didn’t understand how to bulk but thanks to you guys I have a foundation to start bulking and will go till the end of the year.
this is my absolute favorite video. Great episode!
Glad you enjoyed it!
this is/was a really important episode. The nutrition part is really the key to body changes (up or down). Many people don't get it, and spend a lot of time and money in the gym
Have learned and implemented so much knowledge from you guys! Been watching for 3 months now and have been more confident in certain choices I've been making on my journey. Happy Thanksgiving 🙏🏻💯
Great to hear! Happy Thanksgiving!
5 years i have been following your podcast and today is th first time I'm considering bulking. I have always wanted to look athletic and lean and thought bulking is for other people and not me. This has changed my mind from now on.
I've gained so many tools and tricks from this show. Your channel has helped heal my injuries and has really reinvigorated my training.
these guys are impossible to hate. Pretty obvious they are all about the listener and educating us
Just recently came across this channel and I can't stop watching. I'm learning so much from you guys and I'm in the process of applying what I've learned. Such an edifying channel that teaches you all the ways of fitness, making gains and burning fat that the average trainer wouldn't suggest.
Welcome!
I continue to learn with every episode i listen to. You guys have a lot if insight.
Stay tuned!
Great episode, I thought it's time coming for me to bulk - but no way that I'm able to keep that much surplus on a daily basis
thanks for generous discount offer!
HAPPY THANKSGIVING MIND PUMP!!! Hope you ALL & ur families r having a very special day!!! Just wanna express how extremely grateful i am for ALL u guys do & for finding this channel, you guys r hands down the absolute BEST fitness/health/nutrition channel EVER!!! 😊
Happy Thanksgiving! Thank you for the kind words!
What a great time to post this bulking video, just as I was about to start my bulking cycle! Love you Mind Pump, you've helped me tremendously in my fitness journey 💪
That is fantastic to hear!
On my first planned bulk because of you guys. Admittedly it is very counter intuitive. I was at 284 a few years back and went on a cut and dropped all the way down to 185. Now I'm at 197 and just as lean as I was at 185 so far. Excited for the rest of the journey ahead.
Love ze Pump! Keep doing what your doing legends! 👏
Will do!
I wish I would have found you sooner. You guys have helped me break through my plateau and have challenged me to be better. Thank you for helping me get the most out of the limited time I have at the gym!
Happy to help!
Very informative, thank you guys! My immediate new fitness favorites! You all seem very knowledgeable. I follow a few UA-camrs and it can sometimes be difficult to find out which information is meant for my skill level and what is for more advanced body builders etc. I appreciate the level of depth and experience you provide and look forward to checking out your videos and putting this information into practice!
I fall into that category, committed, wanting great results, but not getting on a stage so no need for the cycle of extreme bulking and cutting. I want the knowledge to attain high musculature but maintain it throughout. Sifting through the knowledge to find how to attain this and apply to my situation can be a challenge.
Thank you guys ! So informative. I can’t learn enough from you guys. Thank you . Loved this episode ❤❤❤❤
Glad that you liked it!
only recently started listening to you guys. love the advise you guys are giving. keep the videos and podcast going!
Welcome aboard!
I'm from India and barely anyone knew about you guys around me after I heard 5-6 episode since last year I was shell shocked
Since then I'm training alone and only following you guys with every episode
After doing night shift while coming home this channel I hear before going to sleep ❤️
Amazing work and content, thank you so much
When I started my fitness journey I was stuck in this cycle of overtraining while eating “clean” (under eating) until I eventually would quit and eat junk food on the couch! Result = not stronger, not leaner. Recently I’ve been getting great results by training more moderately but sustainably, and eating until satisfied. I feel great. Thanks guys!
I’ve been lifting for almost 2 years, this channel has helped me so much on my journey towards fitness. Thank you for all you do!
No problem!
Love this one guys! As a registered dietitian I see clients constantly undereating and causing negative metabolic adaptation. I love when women find their power in eating in a surplus. Such a game changer mentally and physically in a world of chronic dieting being pushed on them.
I'm so excited about this topic. I restricted calories in an attempt to drop body fat, but I could never make it work. Since I started dirty bulking, my strength has increased and I've noticed fat loss. I don't feel nearly as bad as I did trying 1400-1500 calories. With having PCOS, and being a recovering bulimic, weight loss has always been hard, but thanks to this channel I've learned so much more about what I can do to overcome those obstacles.
Awesome information and great insight into what the cut bulk cycle can feel like and how it can impact you!
So happy you found it useful!
Yayyyy I've finally bought the Maps Mods Abs short program to get my abs stronger. I'm going to gradually buy more. Thankyou guys for you amazing help with these programs. I'm spreading the word with my colleagues at work. Patricia Sydney Australia
I’m currently in my first bulk. This episode is so perfect for where I’m at right now 😭 thank you. Needed this.
You're so welcome!
Exactly what the general public needs to see more of this
Absolutely!!
Mind pump nation forever ! Happy Thanksgiving guys
Happy Thanksgiving!
This episode is fantastic!
Awesome!
Jason Phillips/NCI and mind pump ABSOLUTELY changing the game
Without a doubt!
Loved the info!
So glad!
Thanks so much for these. Immense help to someone who has choice paralysis with the amount of resources available.
Happy to help!
Happy Thanksgiving. I'm thankful for you all and the podcast. So much helpful information with some jokes.
Happy Thanksgiving!
Hitting a bulk PR today! Happy Thanksgiving.
Boom !! Happy thanksgiving everyone ❤
You all provide good information, Bravo! Job Well Done; take a bow
Much appreciated!
Learning a ton, thanks guys!
You're so welcome!
I related to this a lot when it came to talking about keeping lean without bulking. I used to do 3x strength training with x3 intense cardio/boxing low calorie diet never wanted to bulk. I took out the boxing/cardio, ate more calories.After a month I noticed i felt amazing, I began slowly reducing my calories and I noticed I was losing weight at the same rate as my low calorie/high cardio workouts.
Thanks for a great show guys, your insights and experience are are gold mine for someone like me, a guy that has always been somewhat active but not until my late thirties have started to get more into strength training and always take the DIY approach... (too cheap for PTs ;))
Pondering what you say about all the negative connotation tied to the term Bulk/Bulking, why not just stop calling it that and "re-brand" it to something that is both more positively loaded and more true to what it, in my mind, is actually about, which is to reenergize (or revitalize). Personally I usually combine my calorie upping with periods where I de-load and focus more on cardio. It is usually something like 6-8 weeks of mostly lifting, 4 sessions per week and maybe 1-2 cardio sessions if i have time for it and usually never more than 35-45 mins for either. When I start to feel too beat up I go for 2-3 weeks of more cardio focused training, 3-4 times / weeks max.
What I've noticed with that is that when I go back to the lifting again, my body feels so fresh and strong in the lifting and my energy levels in the sessions are great.
So, stop bulking and start reenergizing... revitalizing ;)
I've lost 25 kg I picked up during the covid lockdowns and gained ton of muscle in one year thanks to these guys and I feel like I've been lazy with my workouts, less is more when you follow their way. I often have the feeling "wait, that's it?" after working out, yet it's enough and it makes it possible for me to still enjoy the life and eating well. (I don't eat crap but I don't give a damn about calories either).
Seriously, big thank you.
I’m a skinny guy who works out. You’re information and the way you communicate it motivates me to bulk. Wish me luck!
Good luck!
Hello guys. I'm a 65-year-old retired Army veteran and recently purchased Sal's book on Resistance Training. It's getting very interesting... I also reviewed the BFR video you guys recommended to me and yes, it's definitely what I'm going to incorporate into my training. So, I just wanted to say Thank you for all the advice you put out to us, the community, which helps us better understand what entails building muscle and the benefits especially to us, the older community.
I’m in my 50’s and at my desired body fat, eating at maintenance to surplus and doing what’s mentioned in this video, but still not seeing much added muscle. Any tips from the book or the video? I’ll search for BFR as I don’t think I’ve seen that one.
Happy Thanksgiving! I hit my protein goal today!
Good job!
I found you guys a week ago and have been binging your channel. I struggle with consuming enough protein because it wrecks my gut. I eat a high carb and high fiber whole food diet. I am a 54 yo female, 5'6" 122 lbs maintenance is 1850 to 2000 calories daily. FWIW I whole body lift 3 days a week, boxing 2 days a week, running 7 days a week-running is my first love-3 long runs on opposite days of lifting and 4 days of shorter length runs with incline work. I am lean (I have defined abs), great strength but I can't seem to build more muscle definition in arms and I think it is protein. It literally wrecks my gut- chicken, cheese, turkey, every protein powder also wrecks my gut. PS- I only need 5 to 6 hours a sleep- it is genetic- a specific gene I carry as does my father and brother- so I do think this is unique- some may need 10, some 8 and for a smaller percentage 5-6 is ideal.
Shout out to everyone who has to break it to their family that just because they made poor decisions for their health, it doesn't mean it's YOUR future. The curves are genetic, but being unhealthy is not. Thanks for making this show. As a kid, family would constantly make comments about my body, which lead to ED, and everything that comes with it. Listening to your show has been more helpful than anything else because it's evidence AND experience-based. I've since stopped overtraining my body, and I feel much more balanced.
The sunlight thing is so true!! I moved to the Midwest from California and here there's minimal sunlight for at least 6 months out of the year. It's fucked my circadian rhythm so bad. I am able to knock out more easily and stay asleep the whole night more in the summer compared to winters. Winters I'm struggling to fall asleep and tossing and turning. Def going to move back to a sunnier state after school.
For the first 15 minutes your just repeating yourself & y'all do that a lot other than that love your P.CAST Picked up a lot of tips & info!!!!!!
The video I didn't want to hear, but needed. Time to tell my girl it's fluffy season
Let her down easy.
Really enjoyed this episode, bulking does sound scary to me, but at the same time i do want to try it
Totally understandable!
Incremental weight plates are a game changer for women especially. They now have them for dbs and they are awesome.
Cardio + bulking = 10-15 minutes of moderate intensity cadrio (120bpm consistent no higher) before workout. Anything more causes the body to enter into a catabolic state (raises cortisol levels), which literally eats muscle. Sleep also lowers the level of cortisol levels, so amongst other things, that's a major reason why sleep is important for bulking; it's also when protein synthesis is at its peak.
There's more, but I'll leave it there.
Mind Pump Yeah Dude!!
MatinV YEAH DUDE!
Happy thanksgiving everyone! Ready to get my journey started!
You got this!
These were some super helpful tips! Two follow up questions I would have are what ratio of fiber to bodyweight would you recommend on a bulk? Also is there a time frame you would recommend being in a bulk for?
Y’all have inspired me to pursue becoming a personal o trainer! I would so appreciate access to the RGB bundle 🤩
Love y’all!
Entered!
🎉🎉let’s bulk🎉🎉
Chia seeds are something that I’m surprised more people don’t recommend
1 tablespoon has 60 calories, 2 gram of protein and 4 grams or fiber!
I love adding 3 tbs to my grains and I get half my daily fiber right there with a big boost in calories. Plus they are high in omega 3 and they add a tasty crunch to your food.
Try basil seeds. No flavor and swell up like chia. Two tablespoons has 5 grams of protein and 15 grams of fiber.
LET'S BULK 💪🏻💯💯
On a bulk I love to add one digestive enzyme with each meal, helps with quick digestion and any possible bloating 👍
Thanks to you guys, I was able to rightly assess one of my clients and recommend reverse dieting! Let's see what happens soon
Good luck!
Love the show guys!! Learning so much valuable info! I’m curious how you guys feel about adding a sport to your weightlifting routine? I weightlifter 2-3 times a week and play volleyball 2-3 times a week. Curious on your thoughts?! My goal is to drop body fat, I’m a 5’7” woman 24-25% body fat.
My workout program is ending this Saturday, going to need something new to get into to build strength and lose body fat %. Haven't been able to try out any of your MAP programs out yet.
Great information, great video. One lingering question - most of us are looking for a permanent bulk. Do you have any research or methodologies that will help with a more permanent game of muscle? Inheritance
Slight bulk during phase 1 of Anabolic has me feeling great!
I'd bet!
Awesome!
So are you!
This has nothing to do with this show in particular but I played basketball last week and I remember yall saying stretching tells your CNS to relax and that could lead to more injuries. So I did some dynamic warm up and some primer stuff before playing. I felt like I played like my 23 year old self again. I'm 31, 2 ACL repairs, 1 Meniscus repair, and I had not felt that good playing in a long time. So for that I want to thank you guys so damn much!
PS. Sal, those road maps on your forearms are still ridiculous lmfao Have a Happy Thanksgiving Yall!!!