Don't Overbulk.. You NEED Weight Limits!
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- Опубліковано 30 чер 2021
- Bulk gone wrong? Avoid this regret of getting too fat.
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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.
#Bulking #Weightgain #Bodybuilding - Навчання та стиль
“15-20% tops. Anything past that…. That’s fat mode.” Lmao
That was so good😂
Well he's right lmao
Hippo mode
Facts
True
The dangerous thing about bulking is how it changes your appetite. I went from low appetite 147 lbs needing to force feed to 222 at my heaviest. Now from all the eating my appetite is insane at 205 and makes it difficult to cut calories even if done slowly. Doing my best with low calorie dense foods
Underrated point, but very true!!
Its the opposite for me. Being a little more fluffly makes want to eat even less. But I always had problems getting enough food in. I would like to think Im bulking right now but with my appetite Im probably just maingaining actually.
@@justdaniel8239 both need to track.
@@DrTopLiftDPT I dont really track I have a pretty good idea how much Im eating without actively tracking it. The only thing i look at is the scale
@@justdaniel8239 are you contradicting yourself? You said you don’t know if you gaining or not and you have trouble with it. If you are dead set on the goal you will want all the info you can get and will track.
Alex still looks great when "fluffy" :'|
Yeah, you can even see his obliques. The dude was still lean for his weight gain and strength.
@@joshywashy3453 mans obliques are crazy from all his heavy training
Its possible to have abs at 20% for some guys although its usually guys much bigger than Alex. Maybe Alex carries more in his legs than upperbody we don't see much of his legs.
@@gravemind6536 Probably. Also lifters don't carry fat the same way normal people do. A lifter with 20% bodyfat can still looked jacked and have abs because the fat is distributed completely different compared to a person who doesn't lift.
Yeah his “fluffy” is most guys goal physique
UA-cam fitness standards in a nutshell
Looks fluffy to me. Still looks good though don’t get me wrong. Fluffy doesn’t equal bad looking
i cant tell if ur a girl or guy & if i should be turned on or not
@@JohnstasBACK she's a girl😂😂
@@akhilkohli8861 can't tell these days
Alex just pulled up his upload frequency🔥🔥
More vids on the way! Feeling good this summer especially since things are finally returning to normal.
@@AlexLeonidas Lookin forward to it bro!
You were not fluffy when you benched 405, don't let body dysmorphia get to you. that's so common on YT Fitness.
Preciate that man!
True...the despicable smoke and mirrors of social media fitness are totally twisting our perceptions, and even when we are fully conscious of all the shenanigans going on (photoshop, showing the ideal pic among 100s, banking pics when you peak for the rest of the year, PEDs and fake natties etc.), we still subconsciously shift. Damn right he wasn't fluffy in that pic, he had a healthy, strong body that a vast part of the population can only hope achieve after prolonged, consistent, solid efforts.Someone like S. Buttermore has been bashed to the ground, but at least she walked the walk, jeopardizing her whole image internally and externally. So many who will say "too low %BF is not desirable/sustainable" yet will never appear anything less than shredded because well, it's easier to sell your exercise and diet programs when you look the part. Like it's going to make you any less competent if you gain 5lbs of fat. Is it going to clog your brain and make you forget your experience? GTFO...
I agree, i think that should be your limit point instead of 175 lbs. Looking massive there and you can still see some abs/obliques and upper pecs.
I truly believe most people especially people who workout have body dysmorphia its on a spectrum from moderate to servere. You look in the mirror and what you see is different from what everyone else can see. You think your 17 inch arms are small meanwhile people tell you that your arms are big lol. You think You're fatter than you are too and less muscular. Its normal and if you fall into the moderate part of the spectrum its good because it keeps you working hard to get better its when it goes beyond that its a problem. Alex has said on loads of videos he thinks his arms are small and I don't think it, I also think the same about mine yet have had people tell me they're big too. Also to the other people commenting yes social media has really warped reality when it comes to how strong you are and how you look. I'm one of the strongest people in my gym yet on UA-cam I'm weak as fuck. On UA-cam I look small yet in the gym I'm one of the bigger guys. People like Larry Wheels for example have 1 in 100 million genetics and take gear you'll never come close no matter what. Just keep getting better thats what matters and look back and you will see how much better you have become.
@@gravemind6536 i mean genetics do play a roll but work ethic is more important than genetics period if your not willing to put in the work to grow you won't grow
That’s not bear mode that’s fat mode, that had me laughing so damn hard I don’t know why, might’ve been how he said it, good information tho, if I decide to bulk I will keep this in mind to set a limit
Alex: "You need to have a weight limit"
Me: HAHAHAHAHAHAHAH
😂😂
bloatpilled
“The uber eats receipts” 😂
just become a bloatlord, disregard abdominals, aquire BLOAT
PERMABULK IS THE WAY
Kyriakos Grizzly
On godd
Bodyweight training is a great thing to incorporate when entering a caloric deficit because then you can start hitting personal records while losing fat to get a similar positive reinforcement effect to the PRs you hit in the gym when bulking due to the lifts getting easier the more fat you lose.
Good Point… very true when it comes to pull ups
Good comment
Bro how. My bodweight exercises literally get weaker from peak bulk to end of the cut 😭
Recently started cutting. Started at 245, 235 currently and hoping to get to 220 in about 8-12 weeks depending on how my strength feels. The best feeling is seeing your abs start to come back at a higher bodyweight than you thought they would.
Great advice from Alex as usual! I gained about 10kg during the lockdowns. Was still weight training at home, but went from 95-96kg to 108 at my heaviest. Currently maintaining around 105 because I’m really close to a 3 plate bench and want to keep chasing it, but want to eventually settle at a 100
We appreciate your frequent uploads!!
Great advice as usual. I kept to this rule this winter and it worked great! Gained lots of strength, a few pounds of muscle, and cutting back down has been super easy.
I kinda did this, this winter, went from 90 kg to 100 kg in 6 months. Now im sitting ad 92 kg, with the same strenght level as I had ad 100
Nice
Same, i went to 115 kg from 102 kg or so in like 6-7 months. Now im at around 102 kg , much more lean mass and stronger than i was before, even at my peak weight. Im 6'6 for reference.
That is a long winter
@@skoya3344 great job, us tall bois just weight more, im 6'4
@@stevn9623 thanks brother, you too, keep it up.
I am loving these everyday uploads bro keep up the good work 👌
Thanks for all the hard work making all the videos lately Alex, big fan. Been watching for years.
I lost twenty pounds and a shit load of strength in the gym so I've been bulking way to fast to try to get back to it. This video came out just at the right time. Thank you man
I went from 85kg to 115kg on my first bulk. Took me 5-6 months to even get back down to 95. Definitely wouldn't do it like that again
Fackkkkkkkkkkk I can only imagine bro..
90 to 100 in 4 months
Holy shit
That’s why your name is grizzly bear.
@@AlexLeonidasI'm a beginner, and I've been doing compound movements but I have a lot of body fat not skinny fat but a decent amount should I cut, or bulk I'm currently bulking now 😎👍
Only way to control weight during a bulk is calisthenics deloading or random workouts with just bodyweight only. Thanks for the every video and free information and advice you're giving to the community
Brooooooo I love this frequent uploading!!
Very well Stated 🙏🏼 Marathon pace is 🔑
Love the outdoor vibes bro
I was in the middle of a bulk when the lockdowns hit. I thought I would have to bulk even harder to maintain my strength levels and it kinda worked. I actually shot up past my previous best on Bench once I got back in the gym months later. BUT the fat gain was not worth it at all. I'm still trying to lose that last little bit. Next bulk will be much much more conservative.
Damn bro alex dropping DAILY quality content,super content
I have to say this is definitely your best shape yet Alex, you are overall looking full, capped and thick despite being reletivly lean
This is exactly what I do, great video bro.
Good stuff as always Alex!
The video streak is 🔥bro 😄
Really needed this. Gained 20 pounds in five months on my first bulk and I was basically high on how strong I felt. Was hitting prs all the time felt stronger and was looking better than ever. I was planning on bulking for another six months until I looked at myself one day in the mirror and realized how much fat I'd gained. I had started bulking on a already sort of high bf% so adding 20 pounds on that really changed how I looked. I definetly had more muscle than I did when I started working out a year ago but I'd also gained a lot of fat and when I checked my bf% it was pretty high. Even knowing all of this I still felt like I should bulk more as I felt that I could still get bigger and pack on more muscle but after watching this video it's made me realize I need to cut now so I don't have to cut for longer later. So thanks again
The mini bulk/cuts slightly above and below deficit are best. Most people get caught up on 3-6 month timeframes, pushing one way or the other. A 3 week bulk, 1 week deficit (deload). Over the course of 12-18 months. Bigger picture-bigger results.
I cut down to 152 (5’8) during my first real year of consistency, so lean my abs looked like biceps, really vascular all that. Did my first bulk to 165 over 7 months and…barely noticed fat gain so a real cut wasn’t necessary. Doing it again, slow gains def is the way even if you’re super lean.
AlphaD always reminds me of an older and more wiser Goku
I felt like during his phase where he was in his prime of “fuck you I’m Alex Leotrapeuos and I will absolutely take zero shit from any other individual who tries to look down on me” he was like a vegeta during the android arc. Like strong as hell, very informed, but also abrasive and headstrong
@@ssj9devil That's a good analogy.
Though people do change over the years. I may not have agreed with everything he said in the past but he's gotten better.
Plus in a way he indirectly got me into reading Mode One by Alan Roger Currie among other books.
Loving the background
I'd agree with the 20% tops. I got one upper ab that once I can't see it I notice I'm too fat. That and keeping my waist below 35 inches is another metric I like to track. Definitely like being in that 16-20% range, my body just feels better in that range.
You have quite a dry sense of humour, it’s subtle but hilarious. I laughed my ass off at the fat mode comment and the uber eats receipts 😂 crying laughing face
lmao i needed this video 4 years ago when i started my dreamer bulk, im paying the price now
A lot of learn the hard way homie
Looking great man
Ill be honest, im an advanced lifter and I've seen a lot of gains from recomping the last year, maybe not the best one rep max in the bench but in terms of general strenght i'm happy.. btw I've done bulks in the past so I know what it feels and I'm natural.. other than that i care about calisthenic and bulking is pretty shit for that.. in my experience the frequent cutting and bulking leads to eating disorder
do you recomp on maintenance calories?
What do u recommend for calisthenics just recomping or do i do bulk cut cycle
@@MrZigljasin bulk cut is very good especially if you can maintain your weighted numbers or even improve them during the bulk. When you cut and drop down to a low bodyfat you will be much stronger than if you had never bulked and maintained the same bodyfat
If he makes a calisthenics program I’d buy in a heartbeat!!
Definitely will homie!
@@AlexLeonidas I would buy instantly too.
A 250-500 calorie surplus over my maintenance is what works I usually play with it but I try not to go over 500 calories and once a month I do an in body scan at the gym just to make sure I’m staying accountable
Life took over for myself😑Still murdering the workouts.. but It got a little out of hand..
Now I am working on it.
This is so true, People think that because they have a lot of muscle that higher body fat isn't problematic lol I used to think that way Healthy slow bulk is important especially when you get older.
Having a lot of muscle is harder on your body than a lot of fat, just an FYI.
do a vid talking about if you even need to track anything. I feel like if you only stay between 13-17%, you honestly dont need to. I never track anything except protein, and just increase cardio if I wanna cut. Tracking everything ruins fitness imo. Unless you have a really hard time cutting, or if you're doing a show or tryna meet a weight for a meet, I find it unnecessary.
I personally believe that for most guys, this bf range is perfect. It's actually leaner than what most people think, and it's easy to maintain and great for building strength and staying healthy.
From my experience, eating clean like this, with a cheat meal on the weekend is perfect. Throw in IF aswell.
It's a good topic for sure! Will think about this.
Definitely relate to this. When I first started lifting I was eating so much food and gained 13 lbs in 2 months
also, the advise he takes on the min 6:25 is legit,weekends i fast in the morning,walk or bike and have a huge cheatmeal,this will recharge your mindset to keep grinding
Yea i do that too. Saturday is my cheat meal day.
The Uber Eats receipts lmaoo
5:38 Damn Alex, what an awesome natural physique.
Capped my last bulk and it led to my best cut ever. Normally id lose a bunch a strength with the weight loss, this time I’ve held a way higher baseline strength (my first time hitting 315 on the bench i had to bulk over 200lbs, i just hit 315 larsen style at 180lbs) I cut down to my lowest weight in 6 or 7 years, i cant recommend this enough!!!
7 weeks into my bulk, I've noticed being a good 5 lbs heavier than I intended to be, and trust me it's not just water weight. My appetite was just too voracious in the evening because I forgot just how full I need to feel from a big breakfast, which I was chronically underestimating. I'll be doing a quick mini cut starting on Saturday. 4 weeks of aggressive but controlled cutting. Hoping to drop 4-5 real lbs in that time and restructure my diet going back into the bulk.
Im in the same boat except 20 lbs overweight, experiencing thesame things you are
Anyone else remember when Alex said to eat a whole box of donuts for bulking?
Hahahaha
a little off topic but you've got perfect skin
Hello alex, in keeping with your belt squat/good morning video, what would be the upper body equivalent of high stimulus/low fatigue workouts? If you were to do a full body workout based on the high stimulus-to-fatigue ratio, what would it look like?
Going to make more videos on stimulus to fatigue exercises, no worries!
Uber eats receipts! That part cracked me up lol. Totally agree with this video though. I actually have a long fast (24-36 hours) at the start of each 3 week wave because I know I’ll be lifting doable weights so performance isn’t a worry.
Hey Alex, what's your take on mini bulks and cuts in terms of diet and if the average lifter is able to maintain a 'yo-yo' diet without going extreme in both caloric surplus or deficit like you're saying. Personally, I've found much more fun, consistency and progress with my slower alternative which I guess you can call maingaining. I feel like I give myself enough room to eat a bit more on days that I feel particularly hungry and less on days where I have personal things to attend to that gets in the way of my diet and I feel way less guilty. I also feel less bloated and semi-lean. I can see my abs kinda although they still need work however I'm not anti-bulking to maintain my abs. I do ring, calisthenic and weights work and since I've adopted this slower steady diet as oppose to consistent bulks and cuts I've made much more progress and more importantly I've noticed when I've made progress I keep it. When I bulked back in the day I would find myself get stronger obviously but as I started to cut I lost some of that strength/stability there. Now with my maingainy sorta diet I know when I've hit actual PR's for bodyweight pullups for example and overall I just feel better. Of course I know you know that everyone's different and mini bulks and cuts should theoretically work for everyone on paper but when it comes to reality it's very different
Facts bro 💯
Would the same advice apply to creating my deficit by cardio (low intensity ie walking/cycling) instead of cutting? For example eating in a bit of a thicker surplus but burning it down to an acceptable range or even maintenance?
hey Alex,wanted to ask how do you calculate your maintence and surplusses? you use some calculator or do a basic BMR+ steps/activity on average? thanks in advance and keep up the great videos!
Alex: "You need a weight limit."
Our Bloatlord And Savior Grizzly: "P A T H E T I C" *proceeds to upright row Alex's max bench*
Didn't think I was doing things right. I am 5'9 and currently doing a powerlifting program. When I am on a bridge block (it usually lasts 4-6 weeks), that's when I use that time to drop my weight to 170 lbs...and during my hypertrophy+Strength+Peaking blocks, that's when I slowly bulk up to 180 lbs. Eventually it might change with time if at 180 lbs I still look lean, then that's when I will probably increase it to 175-185 lbs range...but I am still far away from that point. As of now, 180 lbs is like my sweet spot of 17-20% bf.
I remember I started bulking from 150 and got to 185 which was the sweet spot, gains were great and I kept going. Ended up at 235 with more fat than I needed (still put on more muscle) and now I am back at 185 years later right where I want to be.
Height
perma bulking for life yeahhh buddy
Is there a thing called diet periodization in bodybuilding/sports nutrition? Microcycles would be weekly nutrition/caloric limits/goals, with mesocycles being something what you describe around 5:37, like 6 weeks of bulk, 1 week of cut. Macrocycles having overall goals like building X amount of muscles by doing all those mesocycles. Wonder what your thoughts on this are
I added 15kg (33 lbs) in a span of 4months, sure i made gains but i had to start a looong cut after just 4months of gains... It's really not worth it, i coulda added those 15kg over 2 years and i would of made astronomical gains compared to what i gained in 4months
I'm still here slow cutting after 6months lol. Taking the slow approach both ways from now on!
Hey Alex. I am skinny fat. More of the fluffy side though. When cutting, should I do 3 weeks of a deficit and then 1 week of maintenance to ensure that my hormones don’t mess up?
I got "fat" when i joined the military and made friends who would clown on me that I couldn't bench or deadlift. Those two lifts became big insecurities of mine so I stopped focusing on muscle-ups, high rep dips, high rep push-ups & High rep pull-ups Etc. And only focused on benching heavy squatting heavy dead lifting heavy and eating a lot. I got stronger yes but then sure enough, i couldnt do muscle ups anymore. The weight I gained started to hurt my shoulders and wrists. Im starting to slowly say Fuck my deadlift and bench progress and just get back to my roots. Any tips Alpha?
You have to live it
def guilty of overbulking hahaha feels right in the moment, 235 at the moment lol gonna start tomorrow slow cutting dont wanna rush it and still want to get stronger even while cutting
2 months into a lean bulk the dirty bulk comes in and before you know it you’re obese lol. Definitely taking it slowww during my next bulk
My rule: in good lighting if I lose sight of my 6 pack I need to slow it down/cut a little. Simple visual cue.
I'm currently cutting from a high bodyfat 30%+. My question is that, should I cut to under 15% and then bulk to 20%, then repeat or would it be better to cut down to 20% and stay there for better gains. I understand that I'm way too fat now and need to cut down for overall mobility and health but I would still like to still bulk (for long term gains, so I can cut later) and don't have a desire to be overly lean and shredded. Would the bulk and cut cycle from 14-20% be better for gains than recomping at 20%?
Alex looks amazing. Even when “fluffy”
3:02 so that's fluffy? fat mode? looks like body dysmorphia to me
That’s exactly what I said..
Hey Alex, I have a pull up bar and rings, and I wanna just do, weighted dips, weighted chin ups/pull ups and weighted dips and all these exercises on rings also, is this minimalist training? Will I end up injuring myself? If yes, how to avoid it. And also will I get a big back and upper body by just doing these exercises?. Thanks in advance
So what if you’re a teenager and you’re planning to cut when you’re 18/20 (16 rn bulking since 14)
Orc mode, Bison and rice 7x a day with cranberry juice and a gallon of milk Non negotiable.
bulking + cardio = healthy gains
Best way to do it!
@@AlexLeonidas so if you are in a 300 calorie surplus and burn off the 300 with cardio do you still get the benefits of the surplus but don't gain fat or only little fat?
@@bot1bot112 you still have to be in a small surplus to gain weight
@@CharlesJohnson1612 you still got the nutrients from that meal though
@@bot1bot112 you re eat the calories you burn
I lean bulk steadly 1 pound a month while losing fat around 0,5% a month. Currently on 13% of body fat with BMI 24,5
I recently started tracking my calories and I am eating in a 300 calorie surplus.
alex can you make a video on how to train while cutting as a strength ath
Hey Alex, what do you think about deadlifting in the 8-10 rep range
I'm not a fan for regular conventional deadlifts. I'd prefer doing that off blocks, or using higher reps for RDLs.
I was trying to recomp at 153 in early June then decided to stop being stupid and realized I need to put on size i’m 156 now but don’t know if that’s too fast. And when I should start cutting. I’ve never had abs definition so I can’t base it off that yet.
I’m 5’11 170 and pretty lean rn at the top of my bulk I was 192 but it was the best strength gains I’ve ever gotten I’m still maintaining that strength but it definitely was excessive ig people are right that everyone has that one really bad dirty bulk lmao
What is the maximum rate of gain that you would recommend to a novice lifter?
Are...are we getting DAILY uploads now??? If so, we love to see it!👌
The problem I have is I burn a different amount of calories every single day… some days I burn 5,000 calories & really struggle to eat enough but other days I’m less active so burn around 3,000 calories… that’s when I do well with my nutrition… wondering if I should just consume a slight surplus on days when I’m less active & a slight deficit on days when I’m more active… usually I burn around 5,000 calories once or twice a week
Alex because your cutting do you lose strength in the process? Considering your advanced/elite in lifting
Don't have to worry about none of that if you never intend on cutting 😂
Where's the forever bulk gang?
Im guilty of this, got away with a dirty bulk for 2 months but the past 3 have been mostly fat gain, now i have to do an aggressive mini cut to drop 30 lbs
And the older you get you may fall prey to the ladder up effect. Me age 40. 6'5" weighing in at 210. Time to put on some mass. Up to to 240. Cut back to 220. Mass back on to 260. Cut back to 240. Next thing you know you're in your fifties and weigh 300 friggin pounds and a "cut" is trying to hit 260. It happens and it happens alot.
Currently 93kg and 23% bodyfat. Cutting takes so much mental discipline
I was going bear mode which quickly turned into fat mode a few weeks back. I'm currently cutting and was surprised that my strength actually went up after loosing 12lbs.
We want calisthenics workouts for Biceps Triceps or shoulders with the ladders 10.20. 30 down
Deffo
Coach Greg: Alpha Destiny MINIBULKS AND CUTS??!!!!!
I jacked up my bloodwork dirty bulking. Triglycerides got way too high, plus my arms and traps looked nice but my gut stuck out waaaay too far. Absolutely not worth it.
This is why cardio is important
Thank you
I bulked from 72 kg 9 months ago to 92kg now. This video hit home. I think I'm going to go for a cut, or at least a reduction in food. Up to now I've literally been eating anything in sight that isn't processed food but I think i need to chill out xD
Over bulking feels impossible from where Im sitting