Fat loss is easy. I have no issues gaining a bit more fat so that I can gain muscle even a bit faster. In reality, for most, bulking versus maintenance is the difference between *small progress* and *no progress* when past newbie gains. I do appreciate the work that scientists are doing though, is interesting seeing what shows up and what doesn't in these studies, and how they contradict with conventional wisdom.
@@jonpodosek6942As far as I'm aware, it's only called recomping if your body disposition is skinny fat. Muscular guy with normal bodyfat can't "recomp", they just eat their maintenance.
@@jonpodosek6942 it'll depend on how advanced someone is, their bodyfat percentage and how good their training is. Some can recomp at maintenance, many cannot. Ideally you'll recomp...but many will simply maintain performance/body composition.
Science is not the reality, It's trying to interpret the reality, but the reality is not binary, It's quantic, just like a dish, two cooks would make the same exact movement with the same exact ingredient and there would be a difference in taste (I was a cook) cause there lot more than just observing numbers on a chart, Life is everything not just maths and logic.
Hey Geoff, would you say a dirty Bulk with more than 1kg a month AS an advanced natty is beneficial? I am in the state where i barely can measure any progress
Great video, man. I've made literally all of my progress while bulking. As a naturally skinny guy, if there's no surplus, my body won't add a single gram of muscle. Nothing but bulking has ever worked, no matter what program or method I try.
This is so true. As someone who went from a soaking wet 120lbs to around 190lbs today (at 6'0), all of my progress has come during sustained periods of weight gain.
This is the only man I trust when it comes to lifting. Years of consistency, sticks to fundamentals and proves his points with an unmatched natural physique
"Unmatched natural physique". Good joke, mate. For some reason oldschool nattys were (at the same height) up to 50lbs heavier? Look up John Defendis, his peak natty comp weight at 5'6" was 180lbs at 6% bodyfat while being 18! years old. Wonder how that happened? Was it his insane training (up to 100 sets to failure per bodypart per session training with Steve Michalik), his diet (ate up to 2kg chicken per day) or something else? But I bet Alex wont respond to this comment since it could destroy his worldviews?
I've decided to start bulking again, but for real this time. No giving up. I'm fully committing and locking in. I'm 80kg atm, 90kg is my goal. Lets all reach our bulk goals. 😁
Thanks for making this video. Lately, Instagram fitness has bashed down on bulking a lot. Bulking definitely is the most optimal way to make strength and size gains provided that one does not use it as an excuse to eat junk. Like you used to say, efficient weight gain is the answer!
Bulking works, it seems like your friends are the down the rabbit hole of gymtok which 9/10s is brainrot nonsense. Continue to do your research and you'll be fine, channels like this one is perfect for legitimate knowledge
@@jamesxfowler It's an epidemic with young dudes. I go to a commercial gym and a lot of my acquaintances there are in their early 20s. Very, very few of them bulk. There are so many perma-early intermediates out there. Everyone wants to keep their abs year round, and their brains are rot from TikTok dudes on gear. I can't even tell you how many compliments I got about looking bigger when I got into my cut after my last bulk. It doesn't take long to get the fat off. Gaining muscle is the hard part as an experienced natural, and muscle retention is easy so long as you don't get peeled or try to stay too lean. I just cut down into the low teens and bulk into the high teens in BF %, stay within an athletic range and never get sloppy. But the time spent in a caloric surplus is invaluable for improving lean mass gains.
I did a super bulk this year and finally hit 405 bench!!! Got two reps even!!! Squat also skyrocketed to 455x7. I’m halfway through the 70 lb cut now 😅
You are without a doubt the best voice of natural hypertrophy on the internet. Those ‘studies’ are plagued by horrible design and early novice lifters. Look at those they consider ’advanced’ and you will see a group of pencil-necks, less jacked than I was at 15. I am 31 years old, lifting weights since I was 12. I am 200 lbs at 16% BF at 5’8. I consider my strength levels intermediate (I know what is really possible). Those of us serious about gains swear by the bulk. The best progress and health comes on the bulk. Best recovery, best sleep. And your digestion and appetite are trained, just like muscles in the gym. Obviously, the nutrition intake is higher. It’s f*cking common sense. And yet, influencers and science bros argue against it. Bulking works!!! If you’re not willing to work on your appetite and dedicate a few hours of your day to eating, you don’t want it bad enough.
Hey Alex, I enjoyed the video and genuinely hope you will read this because I think we will both like this idea! I have trained for about 7 years and focussed on „powerbuilding“ the first 5 years or so. Always trying to get shredded as the influencers while trying to look aesthetic and be strong on the compounds. I love eating food and always came short of getting shredded. I build good gains but was never a genetic freak by any means. I thought i knew it all because i researched so much and on the other side was very arrogant when it came to opinions about training and nutrition from guys who at that time didnt look shredded 24/7 This year things have changed. I was coached by a bodybuilder and made impressive results in only half a year of gaining. I wanted to try competing which is the reason I stopped bulking but quickly realized I have made much more gains over the few months than all years before. I have pushed myself to my absolute limits in these 7 months of prep and I am now around 73kg at 180-182cm height. I want to stay shredded so much but I painfully accept to start the best bulk ever. Talking about a 2-3 year bulk because I want to be a natural pro. I am willing to document it all and thought maybe we can manage that documentation together because this can be the best bulking documentation ever! Please let me know. If you like, check out my IG to see where Im at: Nik27s I genuinely hope to hear from you
Alex is the man! When I stopped watching gear users and switched to Alex and other natties I lost 40lbs and dropped to 7.8% bodyfat! It's day 8 of the Bulk 4 me 💪
When I saw the video of Brad Schoenfeld doing a set to “failure” was the last time I ever cared about a bodybuilding study ever again. I’m sure Brad is a great guy, but If the guy conducting these studies is leaving 5 reps in the tank on a set to “failure”, just imagine what the study participants training looks like. These studies are a joke.
I would distinguish “evidence based” and “science based.” Evidence takes into account anecdote and experience. It is outcome driven. Alex is evidence based. He doesn’t reject research, but he also doesn’t blindly accept it. He takes into account all forms of evidence.
bulking from 168lbs to 200lbs made my behind the neck press explode from 130lbs to 200lbs in two years. 8 years total training but made the most progress from increasing calories from 2022 to 2024
@@BULD0SIS i do it for OTHERS but also MYSELF but mostly for MYSELF but not only that for the OTHERS. Do you expect me to not do it for MYSELF but not the OTHERS or just for MYSELF?
I honestly believe social media has ruined bulking. This idea that everyone is shredded year round is placing pressure on average lifters to keep up. Megaphoning the outliers has ruined those inside the majority of the bell.
Good! Most of your arguments are solid, logical, and more scientific in spirit than almost all "evidence-based" arguments I saw so far. I am not persuaded by the FFMI argument though (because if I am correct, FFMI was never calibrated for higher body fats), on the other hand, the bench press argument is top notch in my book 👍 Time for a winter bulk 😎
Glad you made the point with calisthenics. I noticed the same bulking with my weighted pull ups and dips. If it was truly just fat gain why do the numbers still go up?
Woke up my new peak weight this bulk at 217 😤 still have until May to keep packing on MASS. Bulking has absolutely transformed my physique the last 5 years it’s literally OP
Cant wait to watch the video Alex, but bulking is for sure not dead, IMO as well. No matter what new stuff people say. I think spending a considerable amount of time in surplus is key to get to that next level, just maintenance is not gonna cut it. If someone would to tell you: "I think I am at my natty limit, been training for 8 years", and maybe he looks great, but then he says "oh, but I have never bulked a day in my life". I would be certain he has more gains to tap into, if he just gives his body those extra resources to build from...
Bulking and cutting is the truth. Bulked up to 180lbs, was doing 150lb ohp, then I cut to 159, my ohp was 155lbs. My relative strenght has significantly gone up. It all works man! No secret just bulk and cut lol Got down to 11-12%bf at 159lbs. Imma hit that bulk hard after December. The extra fluff will always work, you tell em Alex! Maintenance is boring man lol! I'm trying to evolve here lol.
I just turned 21 and have been lifting since 14 and have been always embraced the bulks and I think it is the best thing I could have done for my progress
@@piotrproszewski3977 Alex would be one of the first to tell you that it’s not joint pain. If you build up slowly to that range of motion and use manageable loads, you’re actually bullet-proofing the muscles and joints.
I bulked slowly for a little more than 2 years and gained a ton of muscle. Fat was gained, but I beat what I perceived what I believed was possible. Now I’m trying to recomp for at least a year. Eventually I will cut slowly.
Just started bulking again. Here's what happened: Mood improved significantly. Sleep improved significantly. Energy throughout the day improved significantly (no mid day tiredness). Mental acuity improved significantly... And of course, consistent 2-3 reps added to the bar each week, and loads every 1-2 weeks. Bulking is absolutely king. Oh, and this is on top of the 12k steps I'm doing with jogging, and seeing performance gains there too.
Hey Alex! What do you think about full body every other day, but where one day there are compounds for the upper body and isolation for the lower body, and the next day the opposite ie compounds for the lower body and isolation for the upper body. In this way, you get 96 hours of rest between heavier exercises, but still stimulation every 48 hours, which should also favor recovery.
Alex always coming in with high quality info as usual. I've been seeing a lot of people dismiss bulking recently and was curious as to what Alex's opininion would be and boom another heater.
Bulking was never dead, bulking helped so many lifters since 1900s gain muscle and strength why it would be now useless when it works? I for sure won't stop bulking. Right now on my way to bulk from 190 to 210 can't wait to make gains. Let the people who want to stay small keep their maintance lets see who gains more muscle and strength! 😎
Bulking and cutting instead of maintaining worked for me, so much that I've been accused of taking steroids. Greatest compliment a natural can receive.
Bulking from 90 kg to 100 kg in 2025 🎉 Late stage intermediate going to push towards advanced. Have had many years maintaining intermediate status because of fear of letting the shreds go.
11:08 I think that is a really good point to highlight. If it's true these athletes were in-season how serious were they taking the training? One of the studies using a powerlifting heavy program is important to point out as well. It might be the case that a pure hypertrophy program would yield greater differences between subject groups.
The intro defeated the anti bulking argument in a minute compared to them citing papers and defending their point for hrs which could've been used in the gym.
I have always bulked fairly aggressively when I'm back home (dad owns restaurant lol), but I'm graduating this semester. Gains have always been great but get fluffy fairly quickly, so gonna do cardio every single day (already running 5ks/10ks consistently, need to get to that half-marathon distance though) and try to eat foods that are moreso elixirs for health. I have a feeling it's actually gonna be my most productive bulk yet despite the fact that I'm doing the opposite of what most gym bros usually do when bulking
u ever jump rope?.. or just jump in place without rope… using your toes/calves to propel you.. do that for a minute or more. Seems like it could be better than running (or be faster for cals. and less time than 10k’s) but ive never had access to food like you, nor not had abs. Would jumping rope or just jumping in place make sense to you?.. thanks dude, 🙏🏻🤙🏻
@@BradScott-ys6ot I'm actually very, very interested in running! Lifting is #1 still for me, but I actually want to achieve a full marathon maybe within a year. Like it's a whole avenue of fitness I completely ignored for a while. So, running not only for cardio/health but also because it's fun. I'm in a couple of run clubs right now too
Needed Alex's motivation, been trying to keep golfers elbow from impeding my workouts. Only thing that has helped is Alex's advice :) Thanks Alex for keeping me able to stay in the gym.
Science based lifters that say bulking is dead is ironic. They do not want to understand that bulking maximizes muscle growth, you can build smuscle at maintainance (much slower) and cutting (to some extent). Knowing that doesn't mean that bulking is dead, because it maximizes muscle growth!!
Hey Alex, in one of your previous videos on Dumbbell rows, you tossed out the idea of attaching a T Bar Row to a dip belt for pull-ups to change the resistance profile. Would you ever be open to trying that lift? It sounds absolutely genius and possible. I lack the equipment to do so. I’d imagine you can hang the barbell with a gymnastic ring strap, add the weights, attach your dip belt while elevated above it on a box, and just simply lower the strap with the carabiner.
As someone that does only calisthenics and was afraid to bulk for long time,bulking actually made me progress really good once I tried it. Ngl first time I overdid it,but the second time and also when I cut,the progress was insane! And Im talking hspu,planches,front levers and all. Don’t need to get really heavy,just eat what the body requires!
I bulked for the last 10 months and it was insanely good. I learned that I can train really really hard with this, and the limiar to how hard I can train and still recover was way higher than I thought, being limited only by joint aches. I put 10kg in my heaviest and felt good because I have good cardio. Using the ladder to get up on my apartment felt like mild exercise too!
Thanks for your inspiration Alex, I've always had a spider build and your the first person to open my eyes to this. I promise to get bigger and stronger.
Agree 100%. This discourse has been so counterproductive for most people, a 135lb 5ft11 male will always have to gain mass to gain any considerable muscle mass. Anecdotally the main differentiator between natural physiques I see is commitment to the bulk, rather than spinning your wheels at maintenance
I started lifting in October 2022 and made the mistake of cutting right away. Lost 20 pounds by April and purposely gained it back by December. Then made the bigger mistake of cutting down 30 pounds. It killed much of the progress I was seeing in strength. Finally decided on a prolonged bulk, and I’m up to 201 at 5’7” and finally hit a few benchmark lifts (315 bench, 225 OHP, 405 squat).
I find it always interesting how different the concept of "bulking and cutting seasons" among different countries. For example, as someone who lives in a freakishly hot country, summer is for bulking because no one wants to go outside in 50C sun for a walk or any activity, even lifting indoor by itself is tiring. On the other hand, our 15-20C "Winter" is the perfect opportunity to go outside for runs or do any sports. Hence, easier cutting season 😂
What are your macro split percentages in a bulk Alex? I personally go with Mentzer's 60/25/15, carb/protein/fat recommendation. Aeems to work well for me
Mass moves mass at the end of the day. Take a physique with as much muscle and strength as possible, make it fatter, then it will reach its ultimate strength until dinitishing returns on some exercises like deadlift. Great video Alex. Well made as usual and put a lot of research and knowledge from your own experiences. I hope everything is going well with you Alex. Blessings.
Alex, I'd love to know why you're programming conventional deads right now! Also, is it just me or do you use clips before you load plates onto your arch nemesis bar?
Bulking is key. This year I'm up to 227 at 5,11. Ive it huge PRs. 405 on the RDL for 10 reps. I can easily do 4 sets of 225 for reps. Incline curl 45 for 10 reps. All my measurements have gone up! Almost 18.5 inch arms. 17.5 calves. 28 inch legs.
As a novice, I started the gym at 165 pounds bodyweight and bulked all the way to 190, my bench went from 65x5 to 155x5 so it seems to have worked well for me. Once again, as it seems to be the case in several instances, experience > science.
Looking at a study with 17 people… you could have a 20% difference in calories, and just depending on who gets tossed into what group (genetics) can play a massive role in your findings.
Iv had my brothers say bulking and progressive overload doesn’t work. They’ve been the same size for years. Iv transformed my physique. I follow Fazlifts program (the barbarian, now doing the wizard). Tbch I miss the classic old UA-cam strength standards squat 315x5 bench press 225x5 deadlift 405x5. I barely see anyone hitting these at the commercial gym- and they’re all small. Crazy part is most people can hit these within the first 1-2 years of lifting!
Just had to, but I'll tell you.. I wasn't expecting to be THIS disappointed in the science. After breaking it down, it's clear we need A LOT more data.
@@AlexLeonidas hundred percent. I am disappointed in a lot of these "science based" influencers that almost act high and mighty against bulking,like the scientific Snitch. "Well, people who have done a practice for centuries that has proven to work for strength, you were allllll ignoramusess "
When seemingly everyone else forgets what built their physiques, Alex keeps it real always 💯
We can't forget where we came from!!!! 💯
20 pack of timbits on the daily baby.
Fat loss is easy. I have no issues gaining a bit more fat so that I can gain muscle even a bit faster.
In reality, for most, bulking versus maintenance is the difference between *small progress* and *no progress* when past newbie gains.
I do appreciate the work that scientists are doing though, is interesting seeing what shows up and what doesn't in these studies, and how they contradict with conventional wisdom.
By maintenance do you mean recomping?
@@jonpodosek6942As far as I'm aware, it's only called recomping if your body disposition is skinny fat.
Muscular guy with normal bodyfat can't "recomp", they just eat their maintenance.
@@jonpodosek6942 it'll depend on how advanced someone is, their bodyfat percentage and how good their training is.
Some can recomp at maintenance, many cannot. Ideally you'll recomp...but many will simply maintain performance/body composition.
Science is not the reality, It's trying to interpret the reality, but the reality is not binary, It's quantic, just like a dish, two cooks would make the same exact movement with the same exact ingredient and there would be a difference in taste (I was a cook) cause there lot more than just observing numbers on a chart, Life is everything not just maths and logic.
Hey Geoff, would you say a dirty Bulk with more than 1kg a month AS an advanced natty is beneficial? I am in the state where i barely can measure any progress
Heating up dinner and seeing a 35 minute Leonidas video, today was bad but now it's ok
Enjoy your meal brotha
Currently Bulking from 160-180 this winter, let the gains begin!
Oh man, that's my favorite zone to bulk and cut in. You're going to make ALL KINDS OF GAINS!
Hope that's in lbs
@@laegu5430Word lol
You only need to gain a pound or 2 per week
@@AJLee0 a pound or two per month not per week
Great video, man. I've made literally all of my progress while bulking. As a naturally skinny guy, if there's no surplus, my body won't add a single gram of muscle. Nothing but bulking has ever worked, no matter what program or method I try.
This is so true. As someone who went from a soaking wet 120lbs to around 190lbs today (at 6'0), all of my progress has come during sustained periods of weight gain.
The clips of early parkour years are gold
Those were the days 😂😂😂
This is the only man I trust when it comes to lifting. Years of consistency, sticks to fundamentals and proves his points with an unmatched natural physique
Much love, Francesco!
"Unmatched natural physique". Good joke, mate. For some reason oldschool nattys were (at the same height) up to 50lbs heavier? Look up John Defendis, his peak natty comp weight at 5'6" was 180lbs at 6% bodyfat while being 18! years old. Wonder how that happened? Was it his insane training (up to 100 sets to failure per bodypart per session training with Steve Michalik), his diet (ate up to 2kg chicken per day) or something else?
But I bet Alex wont respond to this comment since it could destroy his worldviews?
@@justanormalguy1120John Defendis is a steroid user who got charge with smuggling PEDs into the country during the 80s 😂
@@justanormalguy1120this comment is very funny. any natural at 6% BF 210lbs at any height below 6’ would have completely mogged Ronnie in his prime
@@justanormalguy1120 lol.... What you said is the real joke..
I've decided to start bulking again, but for real this time. No giving up. I'm fully committing and locking in. I'm 80kg atm, 90kg is my goal. Lets all reach our bulk goals. 😁
You'll go far with a 10kg increase, let's gooooooo
Thanks for making this video. Lately, Instagram fitness has bashed down on bulking a lot. Bulking definitely is the most optimal way to make strength and size gains provided that one does not use it as an excuse to eat junk. Like you used to say, efficient weight gain is the answer!
These bashers literally didn't read the studies, because if they did, it would contradict their own "citations" 🤣🤣
My friends telling me bulking got "vaulted", bro. Nobody that's never bulked has actual size, keep doing yu man
Guaranteed they didn't look into ANY of the data
@AlexLeonidas exactly, data aside these are intermediate lifters. I'm gonna keep bulking because I have anecdotal evidence that it works
Bulking works, it seems like your friends are the down the rabbit hole of gymtok which 9/10s is brainrot nonsense. Continue to do your research and you'll be fine, channels like this one is perfect for legitimate knowledge
@@jamesxfowler
It's an epidemic with young dudes. I go to a commercial gym and a lot of my acquaintances there are in their early 20s. Very, very few of them bulk. There are so many perma-early intermediates out there. Everyone wants to keep their abs year round, and their brains are rot from TikTok dudes on gear.
I can't even tell you how many compliments I got about looking bigger when I got into my cut after my last bulk. It doesn't take long to get the fat off. Gaining muscle is the hard part as an experienced natural, and muscle retention is easy so long as you don't get peeled or try to stay too lean. I just cut down into the low teens and bulk into the high teens in BF %, stay within an athletic range and never get sloppy. But the time spent in a caloric surplus is invaluable for improving lean mass gains.
Bulking is a programming feedback tool, super smart way to keep consistent for as long as possible.
Being shredded or bulked are programming tools, but one is a lot higher risk!
I did a super bulk this year and finally hit 405 bench!!! Got two reps even!!! Squat also skyrocketed to 455x7. I’m halfway through the 70 lb cut now 😅
YOU'RE ON A DIFFERENT LEVEL MAN!!!!!
ELITE NATTY LET'S GOOOOOOOOOOOOO
One of your most informative videos ever. Fully embracing the bulk for the next year
You are without a doubt the best voice of natural hypertrophy on the internet. Those ‘studies’ are plagued by horrible design and early novice lifters. Look at those they consider ’advanced’ and you will see a group of pencil-necks, less jacked than I was at 15. I am 31 years old, lifting weights since I was 12. I am 200 lbs at 16% BF at 5’8. I consider my strength levels intermediate (I know what is really possible). Those of us serious about gains swear by the bulk. The best progress and health comes on the bulk. Best recovery, best sleep. And your digestion and appetite are trained, just like muscles in the gym. Obviously, the nutrition intake is higher. It’s f*cking common sense. And yet, influencers and science bros argue against it. Bulking works!!! If you’re not willing to work on your appetite and dedicate a few hours of your day to eating, you don’t want it bad enough.
Hey Alex, I enjoyed the video and genuinely hope you will read this because I think we will both like this idea!
I have trained for about 7 years and focussed on „powerbuilding“ the first 5 years or so. Always trying to get shredded as the influencers while trying to look aesthetic and be strong on the compounds. I love eating food and always came short of getting shredded. I build good gains but was never a genetic freak by any means. I thought i knew it all because i researched so much and on the other side was very arrogant when it came to opinions about training and nutrition from guys who at that time didnt look shredded 24/7
This year things have changed. I was coached by a bodybuilder and made impressive results in only half a year of gaining. I wanted to try competing which is the reason I stopped bulking but quickly realized I have made much more gains over the few months than all years before.
I have pushed myself to my absolute limits in these 7 months of prep and I am now around 73kg at 180-182cm height.
I want to stay shredded so much but I painfully accept to start the best bulk ever. Talking about a 2-3 year bulk because I want to be a natural pro.
I am willing to document it all and thought maybe we can manage that documentation together because this can be the best bulking documentation ever!
Please let me know. If you like, check out my IG to see where Im at: Nik27s
I genuinely hope to hear from you
Very well articulated argument for bulking. Your skills of oration and debate have gotten really good man. 👍
Thank you so much, Vicente!
Alex went full "Defense Mode" once these videos on how "Bulking is Dead". 😂😂😂
Love it!!
Alex is the man! When I stopped watching gear users and switched to Alex and other natties I lost 40lbs and dropped to 7.8% bodyfat! It's day 8 of the Bulk 4 me 💪
Experience > studies
Word, especially when the studies are admittedly flawed
Studies = large scale experiences
Fitness studies = large scale poor experiences
what's the difference between studying and experiencing
When I saw the video of Brad Schoenfeld doing a set to “failure” was the last time I ever cared about a bodybuilding study ever again. I’m sure Brad is a great guy, but If the guy conducting these studies is leaving 5 reps in the tank on a set to “failure”, just imagine what the study participants training looks like. These studies are a joke.
What a nuanced comment 👍
@8:35 - @9:35... All I needed to reassure my current bulk. You're the goat Alex.
This may be the most info dense video Alex posted in a while, would love more vids like this
"Hypotheses-based lifters" is my new jibe at the ‘evidence’ based crew.
Such an accurate differentiation!
@@AlexLeonidas All thanks to your thorough analysis
They're so annoying.
I would distinguish “evidence based” and “science based.”
Evidence takes into account anecdote and experience. It is outcome driven. Alex is evidence based. He doesn’t reject research, but he also doesn’t blindly accept it. He takes into account all forms of evidence.
@@keytonbush3925 I think that's why he put evidence in quotes. They are not truly evidence based.
bulking from 168lbs to 200lbs made my behind the neck press explode from 130lbs to 200lbs in two years. 8 years total training but made the most progress from increasing calories from 2022 to 2024
That's a MIND BLOWING improvement my man!!!!!
Awesome vid, you should do one same style with volume and frequency
That would be an even crazier deep dive! Just analyzing those 2 studies was something.
@ nothing worth doing is easy my king 👑
Yes would like to hear his latest recommendations on volume
@@AlexLeonidaswe really need that, as apparently anything besides super high frequency is suboptimal nowadays
Lets goooo. Ive been slow bulking all my lifting career. Went from 61kg to almost 80kg in almost 5 years
amazing video you really broke down all the arguments and addressed them all!
love how i messaged you for your opinion legit an hour before u dropped this, love the video man!
built in the bulk🗿
Yoooo it’s max
I stay in a 30lb bulk and cut down every other summer works for me
I typically do the same thing! 20-30lbs tops, followed by an insane shred.
if you cut for summer does that mean u lift for OTHERS? you want to show your physique for OTHERS? does that mean you dont lift for YOURSELF?
@@BULD0SISwhat’s the point in painting a picture just to hide it in a closet?
@@BULD0SIS i do it for OTHERS but also MYSELF but mostly for MYSELF but not only that for the OTHERS. Do you expect me to not do it for MYSELF but not the OTHERS or just for MYSELF?
@@kirkchurchil8216 fax
Spectacular video man ! Sick of these people who shame bulking
Great discussion but!!! Lets forget about that and talk about when is the Leonidas Program going to be on Boostcamp👀?
I honestly believe social media has ruined bulking. This idea that everyone is shredded year round is placing pressure on average lifters to keep up. Megaphoning the outliers has ruined those inside the majority of the bell.
The realest fitness channel on YT. You deliver every time my man!
Good! Most of your arguments are solid, logical, and more scientific in spirit than almost all "evidence-based" arguments I saw so far. I am not persuaded by the FFMI argument though (because if I am correct, FFMI was never calibrated for higher body fats), on the other hand, the bench press argument is top notch in my book 👍 Time for a winter bulk 😎
Glad you made the point with calisthenics. I noticed the same bulking with my weighted pull ups and dips. If it was truly just fat gain why do the numbers still go up?
Woke up my new peak weight this bulk at 217 😤 still have until May to keep packing on MASS. Bulking has absolutely transformed my physique the last 5 years it’s literally OP
You sir are a scholar and a gentlemen, thanks for all the years of amazing content man!
Cant wait to watch the video Alex, but bulking is for sure not dead, IMO as well. No matter what new stuff people say. I think spending a considerable amount of time in surplus is key to get to that next level, just maintenance is not gonna cut it. If someone would to tell you: "I think I am at my natty limit, been training for 8 years", and maybe he looks great, but then he says "oh, but I have never bulked a day in my life". I would be certain he has more gains to tap into, if he just gives his body those extra resources to build from...
Those chest striations on the thumbnail
NEVER stop 💪🏼💪🏼💪🏼📸
Bulking and cutting is the truth. Bulked up to 180lbs, was doing 150lb ohp, then I cut to 159, my ohp was 155lbs. My relative strenght has significantly gone up. It all works man! No secret just bulk and cut lol
Got down to 11-12%bf at 159lbs. Imma hit that bulk hard after December. The extra fluff will always work, you tell em Alex!
Maintenance is boring man lol! I'm trying to evolve here lol.
I just turned 21 and have been lifting since 14 and have been always embraced the bulks and I think it is the best thing I could have done for my progress
Tips from Alex started me up 5 years ago and I’m still natty and gaining. Alex is one of the better natty UA-camrs I suspect. Keep up the good work ✅
Of course, the well-known Winter arc, bulking.
0:35 I notice you don’t go all the way down to the clavicle on AD press anymore, what made you make the switch to just go to chin level?
Propobly joint pain...YT become Full Range of mottion cult latelly. Is bad for joints.
@@piotrproszewski3977 Alex would be one of the first to tell you that it’s not joint pain. If you build up slowly to that range of motion and use manageable loads, you’re actually bullet-proofing the muscles and joints.
The videos of you playing around as kid was really cool to watch
I bulked slowly for a little more than 2 years and gained a ton of muscle. Fat was gained, but I beat what I perceived what I believed was possible. Now I’m trying to recomp for at least a year. Eventually I will cut slowly.
Perma bulking since I was 13😎
Same. Went from 90 to 220 over 17 years
Just started bulking again. Here's what happened: Mood improved significantly. Sleep improved significantly. Energy throughout the day improved significantly (no mid day tiredness). Mental acuity improved significantly... And of course, consistent 2-3 reps added to the bar each week, and loads every 1-2 weeks. Bulking is absolutely king. Oh, and this is on top of the 12k steps I'm doing with jogging, and seeing performance gains there too.
Bulking is a great option. Bulking and cutting is classic for a reason.
Did not miss a single point. Well done Alex!
Just recently decided it’s time to bulk. The timing of this video is perfect. Thank you Alex
@highcalibertrainers yo same, I jus got off a 37lb cut and hoping to get to 190 at 17% body fat in the next few years
@@loovlehcuppatea2830keep it up bro
@@highcalibertrainers thank u! Wish u the best of luck too!
Seems like they just randomly redefined "maintenance" as 100-200 cal surplus to get attention on their video.
Hey Alex! What do you think about full body every other day, but where one day there are compounds for the upper body and isolation for the lower body, and the next day the opposite ie compounds for the lower body and isolation for the upper body. In this way, you get 96 hours of rest between heavier exercises, but still stimulation every 48 hours, which should also favor recovery.
The bulking king 👑
Bear Mode for life! 👑
the bul-KING
Alex always coming in with high quality info as usual. I've been seeing a lot of people dismiss bulking recently and was curious as to what Alex's opininion would be and boom another heater.
Bulking was never dead, bulking helped so many lifters since 1900s gain muscle and strength why it would be now useless when it works? I for sure won't stop bulking. Right now on my way to bulk from 190 to 210 can't wait to make gains. Let the people who want to stay small keep their maintance lets see who gains more muscle and strength! 😎
always hitting us with the golden information. thank you King Leonidas
Winter is the perfect time to bulk 💪
Its The same ppl that have never bulked properly that say its useless
Bulking and cutting instead of maintaining worked for me, so much that I've been accused of taking steroids. Greatest compliment a natural can receive.
Bulking from 90 kg to 100 kg in 2025 🎉 Late stage intermediate going to push towards advanced. Have had many years maintaining intermediate status because of fear of letting the shreds go.
11:08 I think that is a really good point to highlight. If it's true these athletes were in-season how serious were they taking the training? One of the studies using a powerlifting heavy program is important to point out as well. It might be the case that a pure hypertrophy program would yield greater differences between subject groups.
Thanks for making this video and for breaking nowadays fitness standards. ❤
21:53 great photo of Lycabettus, great video as always bro
Love this stuff! Passion so strong it borders on a ranting with solid information to back it up. Fantastic gym listening for winter bear mode!
Bulking is great for those winter months.
Bro the buffalo bar argument was top notch
I find it funny that Alex was preaching that gospel to us while wearing the glasses of the preacher from Twisted Metal.
The intro defeated the anti bulking argument in a minute compared to them citing papers and defending their point for hrs which could've been used in the gym.
Loving the mini documentaries bro 💪
I have always bulked fairly aggressively when I'm back home (dad owns restaurant lol), but I'm graduating this semester.
Gains have always been great but get fluffy fairly quickly, so gonna do cardio every single day (already running 5ks/10ks consistently, need to get to that half-marathon distance though) and try to eat foods that are moreso elixirs for health. I have a feeling it's actually gonna be my most productive bulk yet despite the fact that I'm doing the opposite of what most gym bros usually do when bulking
u ever jump rope?.. or just jump in place without rope… using your toes/calves to propel you.. do that for a minute or more. Seems like it could be better than running (or be faster for cals. and less time than 10k’s) but ive never had access to food like you, nor not had abs. Would jumping rope or just jumping in place make sense to you?.. thanks dude, 🙏🏻🤙🏻
@@BradScott-ys6ot I'm actually very, very interested in running! Lifting is #1 still for me, but I actually want to achieve a full marathon maybe within a year. Like it's a whole avenue of fitness I completely ignored for a while. So, running not only for cardio/health but also because it's fun. I'm in a couple of run clubs right now too
@ ah ok nice. I get that. 🙏🏻
its nothing special
If I had a family owned restaurant I’d be fat little butterball.
5:40, that walk is INSANE.
Thumbnail looks sweet dude
Bro keeps getting cooler
Needed Alex's motivation, been trying to keep golfers elbow from impeding my workouts. Only thing that has helped is Alex's advice :) Thanks Alex for keeping me able to stay in the gym.
Science based lifters that say bulking is dead is ironic. They do not want to understand that bulking maximizes muscle growth, you can build smuscle at maintainance (much slower) and cutting (to some extent). Knowing that doesn't mean that bulking is dead, because it maximizes muscle growth!!
Hey Alex, in one of your previous videos on Dumbbell rows, you tossed out the idea of attaching a T Bar Row to a dip belt for pull-ups to change the resistance profile.
Would you ever be open to trying that lift? It sounds absolutely genius and possible. I lack the equipment to do so.
I’d imagine you can hang the barbell with a gymnastic ring strap, add the weights, attach your dip belt while elevated above it on a box, and just simply lower the strap with the carabiner.
As someone that does only calisthenics and was afraid to bulk for long time,bulking actually made me progress really good once I tried it. Ngl first time I overdid it,but the second time and also when I cut,the progress was insane! And Im talking hspu,planches,front levers and all.
Don’t need to get really heavy,just eat what the body requires!
I bulked for the last 10 months and it was insanely good. I learned that I can train really really hard with this, and the limiar to how hard I can train and still recover was way higher than I thought, being limited only by joint aches. I put 10kg in my heaviest and felt good because I have good cardio. Using the ladder to get up on my apartment felt like mild exercise too!
Thanks for your inspiration Alex, I've always had a spider build and your the first person to open my eyes to this. I promise to get bigger and stronger.
Babe wake up, Alex just dropped a new video.
Agree 100%. This discourse has been so counterproductive for most people, a 135lb 5ft11 male will always have to gain mass to gain any considerable muscle mass. Anecdotally the main differentiator between natural physiques I see is commitment to the bulk, rather than spinning your wheels at maintenance
5:36
Me and the calisthenics bros walking to the park for our 7th weekly session of training lats
Pullups n dips every day, loved those days, until elbow pain came crashing down
@@onzonerate I solved that by rotating variations and rep ranges (conjugate training + concurrent periodization)
That Helms study seems extremely contrived, which is odd for how well experienced and educated Eric is.
edit - bro you were adorable as a kid.
Just curious Alex, are bodyweight calisthenics still a staple of your training? Thanks!
I'm up around 15lbs/3% BF from a year ago. Gonna cut starting in Feb. We movin'!
I started lifting in October 2022 and made the mistake of cutting right away. Lost 20 pounds by April and purposely gained it back by December. Then made the bigger mistake of cutting down 30 pounds. It killed much of the progress I was seeing in strength.
Finally decided on a prolonged bulk, and I’m up to 201 at 5’7” and finally hit a few benchmark lifts (315 bench, 225 OHP, 405 squat).
I find it always interesting how different the concept of "bulking and cutting seasons" among different countries.
For example, as someone who lives in a freakishly hot country, summer is for bulking because no one wants to go outside in 50C sun for a walk or any activity, even lifting indoor by itself is tiring.
On the other hand, our 15-20C "Winter" is the perfect opportunity to go outside for runs or do any sports. Hence, easier cutting season 😂
What are your macro split percentages in a bulk Alex? I personally go with Mentzer's 60/25/15, carb/protein/fat recommendation. Aeems to work well for me
Usually about 15% fat, 15-20% protein, and the rest are carbs! Now that you mention it, actually similar to Mentzer.
@AlexLeonidas that is reassuring. Thanks!
yay a 35 minutes video, thanks for all the work man
My pleasure man, it's a hell of a deep dive. Enjoy!
Mass moves mass at the end of the day. Take a physique with as much muscle and strength as possible, make it fatter, then it will reach its ultimate strength until dinitishing returns on some exercises like deadlift. Great video Alex. Well made as usual and put a lot of research and knowledge from your own experiences. I hope everything is going well with you Alex. Blessings.
Alex, I'd love to know why you're programming conventional deads right now! Also, is it just me or do you use clips before you load plates onto your arch nemesis bar?
Bulking is key. This year I'm up to 227 at 5,11. Ive it huge PRs. 405 on the RDL for 10 reps. I can easily do 4 sets of 225 for reps. Incline curl 45 for 10 reps. All my measurements have gone up! Almost 18.5 inch arms. 17.5 calves. 28 inch legs.
As a novice, I started the gym at 165 pounds bodyweight and bulked all the way to 190, my bench went from 65x5 to 155x5 so it seems to have worked well for me. Once again, as it seems to be the case in several instances, experience > science.
Looking at a study with 17 people… you could have a 20% difference in calories, and just depending on who gets tossed into what group (genetics) can play a massive role in your findings.
Great to see You are wearing the cross. Respect!
Iv had my brothers say bulking and progressive overload doesn’t work. They’ve been the same size for years. Iv transformed my physique. I follow Fazlifts program (the barbarian, now doing the wizard). Tbch I miss the classic old UA-cam strength standards squat 315x5 bench press 225x5 deadlift 405x5. I barely see anyone hitting these at the commercial gym- and they’re all small. Crazy part is most people can hit these within the first 1-2 years of lifting!
that down lighting in the thumbnail is devious, i can see all three heads of the shoulders.
hell yea, i knew u were gonna make a video on this
Just had to, but I'll tell you.. I wasn't expecting to be THIS disappointed in the science.
After breaking it down, it's clear we need A LOT more data.
@@AlexLeonidas hundred percent. I am disappointed in a lot of these "science based" influencers that almost act high and mighty against bulking,like the scientific Snitch. "Well, people who have done a practice for centuries that has proven to work for strength, you were allllll ignoramusess "