BULKING 101: HOW TO GAIN MUSCLE AND STAY LEAN
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- Опубліковано 1 лис 2017
- ■ Online Personal Training: www.joedelaneyfitness.com
■ Bulk Powders Products: tidd.ly/15c6ae9e
■ Instagram: @shredbundy / @Joe_delaneyy
TIMESTAMPS:
01:41 - Should you bulk or cut first?
07:58 - Calculating what calories to start bulking on.
11:42 - How fast should you gain weight on a bulk?
15:54 - When should you increase calories, and by how much?
18:06 - Which macros should change when calories are increased?
18:40 - What should my macros be on a bulk?
21:46 - How often should you train each muscle group?
22:47 - Training split examples
25:28 - Best rep ranges for hypertrophy
26:18 - Periodizing training
28:10 - Common types of periodisation
29:46 - Example training programme structure
41:30 - Applying progressive overload
46:49 - Cardio on a bulk?
48:48 - Training on a bulk vs on a cut
50:16 - Supplements
50:43 - Supplement giveaway competition
Each referenced study/meta-analysis:
Training Frequency:
- www.ncbi.nlm.nih.gov/pubmed/2...
Rep ranges/differing loads:
- www.researchgate.net/publicat...
- www.ncbi.nlm.nih.gov/pmc/arti...
- www.ncbi.nlm.nih.gov/pubmed/2...
- www.ncbi.nlm.nih.gov/pubmed/2...
Periodized vs non-periodised training for strength:
- www.ncbi.nlm.nih.gov/pubmed/1...
- www.ncbi.nlm.nih.gov/pubmed/2...
Linear vs DUP Periodization:
- peerj.com/articles/3695/
Creatine:
- www.ncbi.nlm.nih.gov/pubmed/1...
- www.ncbi.nlm.nih.gov/pubmed/1...
Beta-alanine:
- www.ncbi.nlm.nih.gov/pubmed/2...
I don't think people fully appreciate what Joe has done for us here. Joe makes money effectively from people not knowing very much about lifting and so they seek guidance through buying his training programmes etc. But here he has effectively told us everything that he would tell his clients except its not fully individualised ALL FOR FREE. You're the real MVP Joe
118ThePanda118 agree!
Joe Delaney is my hero!!
open source always wins
i mean this is what brings traffic to his channel and in turn attract his potential client. it's a win win for both him and us. he needs the exposure, we need the information.
724k views on a 50 min video with no less than 10-15 ads. Plus all the traction and algorithm boost this video caused to his channel overall
This video directly resulted in no less than 5000-10000$ which is more than PhDs make per hour of lectures. This is not calculatimg the indirect channel boost
52 minutes of Joey D talking about bulking. What a time to be alive.
Refer to lipsett's eating challenges for guidelines on dreamer bulking into infinity
Stop trying to steal me whey
Joey M.F. D to Doughy M.F. D
Too long. Pass.
@@krane15 your loss
'Indecisiveness is catabaloic' - Joey D. Can apply that to most things in life.
This is one of the best videos on training i've ever seen, especially how detailed the program creation part was.
This was an fantastic upload Joe! Most youtubers are so monotone and cookie cutter but you have something the others don't have which is uniqueness. I was able to sit through the entire video and not drift away like I would with so many other channels out there. I learnt so much today. Appreciate the work put into this. Thank you!
Joe, this couldn't have come at a better time! I love this video! It's going to help me out big-time! You're the man, brother!👍👍💪💪🙌
iya. im done watching the entire thing. youre my hero & youre a sick guy. good luck to all the fellas
Awesome vid just the info I needed to go into my year long bulk in January! Keep up the good work.
Yo people! Bit of an informative one for a change. Drop the vid a like if you found it helpful. Timestamps are all in the description. Thanks fellas n girls
52 mins get in
Joe Delaney what do u think of kinbodies aproach and if u dont know what it is ill email it to you
Indecision has gotten in the way a lot for me. Thanks for the bulking motivation Feelzarian
You're my hero
loved the video lad very informative and help out alot answering unanswered questions #joedelaneyismyhero
This video came exactly on time, Just getting in to a lean bulk! Made it through the whole video, i am proud of my self! Thanks Joe!
The amount of free DETAILED information he is giving us in this video is insane. Thank you Joe
After over a decade of lifting and gathering information, there are still a few cogs that you managed to help me click together. A great no-bull video, didnt need to skip any part, well done and thanks!
Good stuff, just started thinking about going on a bulk after about 6 weeks of a cut. This video was great!
Sat through the entire thing. Thanks so much
Amazing video big eye opener and out in a way I have never thought of before !!! Thankyou for this vital info joe !
Probably the most in depth and informative video I've seen on UA-cam in a long time in relation to fitness. Fair play man. Enjoyed it!
Amazing vid, hopefully we all take this advice further than just the first week of Jan 2020
joey D vid or documentary?? strong video length, love it
perfect timing!! I'll look forward to the cutting version in May
Great video man. This is the most realistic advice regarding bulking on youtube that I have come across.
You give such great advice. I wish youtube was around when I was 20. As a 40 year old guy, I have always struggled with the fear of putting fat on when trying to gain muscle. I'm pretty lean now and look half decent but far far too slim for how many years of training I've done. Mind set for me is the biggest part, and getting that right is the key
Its great how Joey D doesn't upload tonnes of short videos, but creates movies! F*cking brilliant
top man, great video, very informative, worth the endless log in attempts everyday to see if you’ve uploaded a video.
Solid information man! Couldn’t wait to see your thoughts on all of this. Well done.
just casually makes one of the most informative, coherent surplus videos online
01:41 - Should you bulk or cut first?
07:58 - Calculating what calories to start bulking on.
11:42 - How fast should you gain weight on a bulk?
15:54 - When should you increase calories, and by how
much?
18:06 - Which macros should change when calories are
increased?
18:40 - What should my macros be on a bulk?
21:46 - How often should you train each muscle group?
22:47 - Training split examples
25:28 - Best rep ranges for hypertrophy
26:18 - Periodizing training
28:10 - Common types of periodisation
29:46 - Example training programme structure
41:30 - Applying progressive overload
46:49 - Cardio on a bulk?
48:48 - Training on a bulk vs on a cut
50:16 - Supplements
50:43 - Supplement giveaway competition
you are a hero my guy
Most underrated comment on youtube😂
it's in the description my dude
Haha damn😂
Dabi yes you can lol
That was a great watch. Thanks for spending the time to make it!
Love the real/rawness of the video brotha ! Much informative ✊🏽 all the best
Really appreciate this Joe. Especially the advice on adding the extra weight on the last set and working backwards.
It's a good one isn't it!
Have you been making good progress since you started going to the gym too?
As much as I do enjoy watching you hiking up some mountain with your bird in some quirky part of east Asia whilst eating balls filled with gooey stuff, I do like this informative style a lot. I learnt a lot. Thanks.
Very informative without being boring...joe Delaney is my hero
Yes Joey D you’re sick guy. Great video + perfecting timing for my bulk so thanks
“Those 1.25kg weights, they’re not just for small people”
Great video thanks mate
A great video that is going to help me a lot with my training. I enjoyed every minute and will be implementing your tips into my routine. Thank you
Thanks. I keep repeating myself but your content is just great and very helpful. I have been watching your videos for a couple of days now and it is just worth my time.
Joe Delaney: a complex guy with a fondness for the basics
Pretty much everything you need to know about lifting in one video underrated af
This is the exact video that I needed but didn't know it, thank you so much 🙌🙌🙌
Thanks a lot for putting in the effort to making this video man. Much appreciated
Hiya Joe, starting my bulk today so 10/10 on the timing keep up the good stuff bro
Tom Hawkins hows the bulking going?
@@ammarboube2022he become cbum
Joey D is an absolute legend mate
I plan to start a bulk next week, this has been very helpful for adjusting some of my plans. Thanks a bunch! Joe Delaney is my hero! lol
Yo joe man! Genuinely one of the most informative YT video i have watched. Think i gonna pause for a moment and soak it in maaaan 👌
this vid is freakin gold, should put this on replay every couple weeks/months!
Leaving a comment for that algorithm, maybe this video will be viral in the next years to come ^^
Joe Delaney is my hero!! I mean it from the bottom of my heart!! You are a legend!!
I really needed this video man, you don't even know how much, I'm a bit expert about cutting, but bulking its a complete new world for me, thank you
You're my hero
''You don't really need to train more than six times a week, so take a rest bro'' - Joey D. Legend!
Great video! I do appreciate all the free information you just gave. Thank you!!!
The information value in this video is golden! So much respect Joey D
Thank You its gonna help me! :)
How to stay lean?
Bold of you to assume that I am lean😎
Sick video mate basically all the info needed for a bulk loved it cheers!
My absolute go to video when I’m bored at work. Always find new nuggets of wisdom with every listen. Video suggestion: cutting 101
A year of half arsed lectures= £9000.
Joey D being a Mr Miyagi of bulking= F****** priceless.
Saw this video, didn't know this youtuber yet, and thought 'woah, long video, not sure if i'm gonna finish that' and then i heard him speak and was like 'yup, definately finishing that'
Quality video. Informative and professional as usual Joe. Nice one
Thank you for this epic structured program brother! 💪
Took in more information in that 52 minute video than I did in my 3 years of uni. Cheers big man Joey D!
Yasss now! A Joey D upload!
I only started watching your stuff tonight after seeing you on Matt does fitness and I'm genuinely impressed.
This is exactly what I've been looking for! I understand that most of you guys sell your own training plans so aren't too keen on giving us the information to do it for free, so kudos to you for that mate👍🏻
It was also very well done and very informative, I have been using a plan that I created, but will definitely be adapting it after seeing this....
Brilliant video mate, thanks very much 💪👍🏻
Good thing your videos aren't as boring as most of these other youtubers; keep the quality vlogs and informative content going man.
"Share your knowledge. It’s a way to achieve immortality." - Dalai Lama
iya you
Seriously man. Best video ever in you tube. I have made every mistake mentioned ,yo yoing diets,super strict and getting shitty results either 6 pack but lost all my muscle or big with big panza. So I was frustrated and super overwhelmeld with all the info and each guy contradicting each other. I have started bulking the in the middle switching it and sabotaging any success or even worse ,there were times when I achieved a good shape but I wasn't even sure what was working so I couldn't really advance or maintain ..Anyway ,this video is amazing ,so good I called in sick today to follow the advice,go to grocery shopping and calculate all the macros and staff...trust me ,we appreciate those 52 minutes very much. You earned a follower and fan from Colombia. Thank you parcero.
Every time you learn something new, even if its small, enjoyed the video!
Screw the giveaway I want those luscious locks
"You're a sick guy, let me touch your silky smooth hair!" Ahahahah nice vid bro, worth the time, Imma even steal your workout excel table.
The sickest guy giving the most useful information on the lean bulking topic I’ve came across on yt. Well done 👌🏻
really quality content, i already know all this stuff, but i have never seen a video that put it all together liek this one, props to this guy
Once you start doing all the things it's hilarious how many non fit friends start asking for advice when they know the answer is train consistently and get better at it, yet won't do it when you tell them that's all there is to it.
Yea but do you have any specific tips
most people watch netflix and chill, i watch joe and chill,except i dont chill
Been following your videos and subscribed for a while and gotta say this is one of, if not the best informative fitness video you have ever produced. Which makes it one of the best informative fitness videos on UA-cam. Top top work!
Joe D is my hero!One of the few good videos on lean bulking on youtube and probably the most thorough(can't remember watching anything that covered that much information on the topic in one video),hats off.If people actually apply what is in that video they will be doing pretty well,especially liked the part where you said commit to whatever you choose to do initially,that is key.You choose to bulk,give it an honest shot ( 6-8months+ would be ideal).
Let him that would move the world,first move himself-Socrates
Ive literally got the same tattoo as Joe on his right arm. Wtf.
Joe D steppin' up the game! Great vlog
Great video, was absolutely buzzin for it, Joe Delaney is my act my hero
Crying at the start😂
joey D, the entertaining version of rob lipsett.
Hussein Hassan love rob really but joey deserves to have way more subs
so do I, so subscribe to my channel
really appreciating your videos, keep up!
Fantastic detailed information! Great content, keep up the good work!! 💯👌🏾👍🏾💪🏾🇬🇧
3:52 "muscle gain will come with some fakin"
Joe "Joe Delaney is my hero" Rogan.
Thankyou so much Joe D ♥️ For Explaing Everything in Detail. Keep up the Good Work 💪🏻. Will be looking forward for more informative videos In Future.
Joe is amazing. Thanks for all your inspirational videos
Rob + Merijn : "go on Joe, say the line!"
Joey D : I'm Joe Delaney.....and I'm a fuckin...sick guy man!"
It will go down in the books! hahaha
I was gonna watch stranger things but this shit is more entertaining lols
XP Paolo wtf that is the exact thing that happened to me.. Creepy
Your a legend. This helped me so much !
This video was so sick! Been a sub for couple years but definitely my favourite so far, appreciate the time and effort put into it for free. Only disappointing part about it was no techno bangers 👌
0:39 more like tanning and lighting 101
i have to ask...has there been some sort of freak accident involving your lass ,your hair and her hair straighteners?
Sick video bro keep doing what your doing need to an in depth vid like this on cutting in the near future preferably b4 summer
Perfect timing 😂 started my bulk yesterday 🏋 Joe Delaney is my hero 👑
Joey D is the type of lad who you'll let name your unborn offspring
Chris Garofalo erm speak for yourself mate.
Cinnamon Bagels + Nutella = phat gains
Hi Joe. I made it to the end. Great vid, you're my hero, as you were.
I just spent half my Saturday intermittently watching this video. Great stuff as always Joey D