10 Practical No Bullsh*t LEAN BULKING Tips For Natural Lifters (Time To Get BIG!)
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- Опубліковано 9 лип 2024
- Lean bulking seasons is here fam, time to get big. Muscle growth as a natural lifter is SLOW but doing a proper lean bulk can MAXIMIZE your progress and minimize the time you spend crying about how you aren't making progress.
Nothing wrong with maingaining, gaintaining, maintaining or staying lean. But if you want to put on muscle at an OPTIMAL rate, that's probably going to involve a lean bulk at some point in your lifting journey. Do it right!
#naturalbodybuilding #leanbulk #maingaining
Timestamps:
00:00 Gains Say Hello
00:32 1 Slow...slow!
01:31 2 Diet Shouldn't Change Much
02:53 3 Stay Active
04:09 4 Training Shouldn't Change Much
05:40 5 The Diet Supports The Training!
07:09 6 Volume
08:35 7 Cardio
09:19 8 um what
09:29 9 Don't Get Fat!
12:35 10 Track Your Progress
16:29 Grab My Book, It'll Seriously Help a Ton!
Geoff's Fully Custom Training Plans and One-on-one Mentorship?
Email geodude412 (at symbol thingy) yahoo (dot symbol thingy) com
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Training is THE BIGGEST FACTOR that is 100% under your control when it comes to gaining muscle. You might as well nail that part of the equation. My book WILL help greatly with that!
www.verityfit.com/product-page/sweat
Looking absolutely Abraham Lincoln'd
'4 sets and 7 reps ago...'
@@zeeali2722 I lol'ed pretty hard at this
@@zeeali2722 Sooo.... a few hundred years equivalent if you're a powerlifter?
Abroham Liftem
Good times between you two 😢
The Jason Blaha bulking plan
1. Eat bison and rice 7x a day
2. Take 30mins rest in between sets
3. Never go to the dentist. Non negotiable
Don't do pull ups either, it will destroy your shoulders.
Don't forget to get pegged by Mooncookie for additional TUT
@@cantankerouspatriarch4981 😂😂😂😂😂😂😂😂😂
Great breakdown man!
I started training almost 3 years ago, started lean bulking since day 1 at like 160lb 5'11, stopped couple months ago at 215lb, at that point I was right on that edge where I started to look just a bit too sloppy in the mirror, now I have amped up the cardio, started taking more daily steps in and am sitting at solid 200lb with probably slighty above 15% bodyfat.
Honestly my go to advice for beginners who are in the normal healthy bmi range untrained, shouldn't even think about "cutting" for a long time and just be patient with the slow and steady weight gain, just get ready to say goodbye to abs for that time period and adopting a strength driven approach to training really helps!
"80% is diet" is what people (should) say, when they talk about weight loss, not building muscle.
kinda late but i found that as a hard gain meaning, i dont have incredible genetics and i have a naturally low appetite. if i dont focus on locking in a proper meal plan with a surplus i dont make any gain. thats why i would say diet is a majority of the problem. we all train hard right
@@josh-mk9gg A bit too late, but training is still the main focus. Unless you're chronically undereating as in the case of "hard gainers", diet just supports you. You'd be surprised how many people just have very bad programming and they don't train hard enough but they have the audacity to come and say "I just have bad genes and I'm a hardgainer."
You don't truly know if you have bad genes unless you push yourself to your utmost limit and you can't go on any further. And gaining muscle too slow only happens in extreme outliers with very bad genetics which isn't the case for most people. And I hope that's not the case for you.
Dude, I’ve been training for two years now. I’m 51 (yeah, I still say “dude”). Your channel really makes understanding the basics easy. Most people make this shit more confusing than it should be. Killer book btw. I wish I would’ve had it two years ago.
I “lean bulked” for the majority of the past 28 years I’ve been working out, & for me personally, training hard & smart has always been the key to success (though nutrition & other factors do matter a lot too).
It’s been a slow & steady progression after the first few years of faster gains, but I’m glad I never went down the seesaw cycle of bulking & cutting.
You never need to do mini cuts?
@@theswede5402 I never did when I was younger, or even the first 15 years or so of my lifting career. However, now that I’m a bit older and a “seasoned vet” in the gym, there have been cases where I did go on small & slow cuts. But I still never go through a bulk and cut cycle just because I prefer not to.
@@FitLabb So with lean bulking you dont put on a bunch of fat that needs trimming off later? You can build consistently without getting fat in other words?
You may put on a little fat, but it will be traded for muscle eventually if you are eating the same calories and getting bigger/ stronger. If you’re bigger and stronger, your maintenance calories go up, thus your body dips into fat stores to build new muscle.
The only reason i get excited for bulks is the performance. Obviously my muscles will get bigger, but also seeing the increases in strength is amazing. Adding 5kg to 10kg to a lift feels great.
When you get out of a cut, you also get excited about finally eating food again and not being hungry all the time. It can get annoying if you need to eat more than you want to though.
The people saying it's 80% diet probably count steroids as their diet
I guess 80% is crazy. Tough to diminish the importance of calories, protein and nutrient dense foods tho
Gained 12kg since March and all the ladies around tell me they can tell I work out. Finally, so many years I've been afraid to put on some fat on my abs that I literally stayed skinny 😬 I gotta eat a lot to maintain my new weight, and I still want to bulk up to 90kg. Another 3 month will make it💪
Love hearing people say "steroids don't do that much" and then see people who are massive!! At the gym training like shit, ego lifting or doing half reps
They want to believe they can achieve natually what they see people do on Instagram, so they convince themselves it's the "hard work and better discipline than anyone else" and not gear.
@@AntoLeNice works both ways. that’s why most people on steroids look natural.
@@brentdraper4382 they look natural but like natural people that have been lifting for years.
cheubyemu influence? also this came out at the perfect time because i’ve been trying to mass for a while now lmO
Yes, glad someone got it haha. I'm sure a lot don't and are kinda confused!
@@GVS dw I got it too lmao
Thirded, nice reference
Chubyemu is such a good channel
Right on time coach, thank you very much! Planning to do a lean bulk approach
So many salient points here that I can’t rehash them here, but I’ll add that the idea behind “maingaining” is compatible with lean bulking if you think of it has staying in a BF% range rather than “I must exactly be 12% FOREVER!!!”. Start your lean bulk on the low end, finish on the high end. The wider your range, the faster you might reach your size goals, just understand the trade offs of what you want to do.
Thank you for all the great info Geoff! Your videos are legitimately helping me get swole.
Videos are outstanding - and the information is greatly appreciated.
Class content, as always!
Love your content, down to earth, talking from experience and not just science bullshit💪🏼
One of my favourite and probably the most underrated fitness chanel...really appreciate this amazing content. Thanks dude.🔥⚡✊
The idea of harder training= more hunger= more calories is something I never considered as my issue with gains but that’s a great point
i love your content man. Super helpful. Hope you are well : D
I really enjoyed your last videos!
Great advice Geoffrey
I went from 120 to 150 in 8 months in my noob phase. I then did 6 months maintenance. Back to bulking now. The progress is slower now but still continuing!
did you recomp well while maintaining? I'm done with 10 months of noob gains and wondering if I should cut or attempt to recomp
Your book was the best investment for me. Your book + your videos = nearly invincible natural lifter
Super useful, just got your book. I love the no bullshit approach to all of this.
Awesome, enjoy it!
Great video, very true, especially on eating/body fat and volume when cutting.
Good stuff. Got to keep moving. Both of the times I've noticeably gained fat were from changes in circumstance that reduced time and energy for normal activity and forced a lot of sitting still time.
I always find a good sign that I’m getting stronger is when my hunger spikes. Feed the machine…it’s all about the journey. Loving this adventure. Keep up the great information! ❤️💪🏋️♀️🔥
This ☝️🤟
The point about bulking too fast and then crash dieting the fat away is actually a type of bulimia. I know most people think bulimia is about throwing up, but it actually just requires that you be stuck in a binge-purge cycle, and you might want to check your mental and emotional well-being to know what’s causing that cycle and how you can work to avoid continuing.
This came at the perfect time. I just reach my goal weight and I'm figuring out what to do next
Loved the Chubbyemu reference in the beginning of the video.
One of your best like/dislike ratios. There's a reason for that. Great content. 👍
I come back to that point 8 every once in a while, because it gives me a good chuckle 🤣🤣
your other-UA-camr video intros are incredible
Yesss! Thank you, All Mighty Geoff 😁
I'm just a dude, dude.
@@GVS Ok, I overreacted but I just really appreciate you work and approach to spreading the word of truth.
#8 is the vibe of my lifting lately. feeling deeply alone and melancholy. somehow it fuels my lifting quite well.
That intro is a masterpiece 😂
I'm about to start the first bulk I've been on in legitimately over a decade, I can't wait.
Also don't worry, I'm not attempting to gain more than 1-2 lbs a month. Low and slow, just like how I like my women.
Great point about how people who claim bodybuilding is 80% diet are usually on drugs. That segment was very well put.
Maybe if you weigh 300 lbs and you'll literally die if you don't eat carbs after you inject insulin diet is more important but not for us!
Intro was monumental what a certified Chad😎🤣🤣🤣
Low and slow, is definitely the best way to go. Lower surplus, and slow to add in more calories. It’s so important to not go the “dirty bulk” route. I’ve done that before, and seriously regretted it.
All about them G's goat!
I could watch you workout all day dude. Shows me exactly how much I need to push to get results.
Tip 1: stop being natural
You need to at least triple your test levels bro
That name tho 😂
@@anshumankar3560 Derek 'Deathstar delts' would be proud.
Presenting to the gym... lol awesome
9:20 Now I want a full video about that list.
I walked 38.2 kilometers today, 50k steps, 160 floors
got wireless earbuds recently & been walking so much more listening to you, dr. mike israetel, jeff nippard, john meadows etc
average 15k steps though, today was first time pushing past 20k
Damn, that's a lot. I've only been over 50k once and it was pretty miserable. 66k. Feet were killing me.
@@_Zane__ Definitely more than 6 hours. Took me about 10 hours to do 40-45km or so.
I LOVE THE CHUBBYEMU REFRENCE LETZZZ GOOOO
I love the "present into ER with a severe case of gains" :) I see we watch some of the same streamers :P
Great advice, I started like "bodybuilding" or "powerbuilding" abt a year and 4 months ago, ofc I started off with dieting cause "abs brah" which just turned into an ed trying to be shredded and gain muscle, which well didnt work obv (6'11" and a mind blowing 192 lbs at my lowest), maingaining probably works problem was my body dysmorphia had gotten so bad I thought I needed to diet more, floated around miserable in that state for like 5 ish months until I got like struck by lightning and realized that hmm maybe I should eat, started off badly aswell cause well still wanted to be super lean deep down so just gained like 3 kgs and stayed there for abt 2 months till I said fuck it and just ate, cause I simply got tired of feeling like shit, today I actually like the way I look more even at a higher bf% (if I had to guess maybe like 14-16%), just cause I'm sane again from actually producing test and not starving, anyways great vid
Hey Geoff, great content again! Pretty much sums up my current training regimen ;) I realize that diet shouldn't change much, but as we near our maximum genetic potential a few years down our consistent training path we sometimes need to dial into finer details of our diet to optimize our development. You being an experienced natural lifter, I would love to hear your opinion on ecdysteroids (Ecdysterone and Turkesterone), mostly found in Quinoa and Spinach. I have switched part of my carbs intake for Quinoa to test it out. A few youtubers have touch based on it, namely Derek from More Plates More Dates and Team 3D Alpha. I'd love to hear your take on this as well. Cheers!
I'd consider it natural but I also don't think it's going to be a game changer and have no plans on taking it myself.
Wowow, why is nobody commenting about the intro. Chubbyemu I see you are a man of culture as well.
Thanks geoffff
Contradicting Greg so much here, ready for the response lol. Great vid as usual. Just rearranged my schedule and put deadlifts on leg day per your advice and it has been huge for my back progress.
Well not really contradicting imo. Maingaining or w/e is stay at the same body fat while slowly gaining muscle. Could be called Really lean gains with really low calorie surplus
@George sarreas Could be called a huge waste of time to keep you small so you continue to rely on false information
@@georgesarreas5509 yeah, it's not really possible and no one does it outside of drugs, which Greg is openly on
@@TommyGunzzz i actually do not like Greg but slowly bulking is something I'm on for like 2~ years (with 1 mini cut) after seeing Eric helms talk about it.
Thanks:)
Here before Fit Lab…
Jokes aside, your content is GOLD
@@FuckItLetsBowl he also has good content though, kinda underrated
Number 8 is so real
The diet supporting the training - heck yes you will feel hungrier if you're training right!!! I workout consistently and right now and I can eat 3k calories compared to my initial 1.8k on an actIvE day e.g. going for a walk
I love you 😘. Daily reminder that Geoffrey slaps Athlean-X.
tfw you do all of these already cause you have been following Geoff for quite some time now ^^ by the way do you think gaining muscle in a deficit is possible for an intermediate now that the gyms are open again? ( have been training at home but calves and forearms not so effectively) I am kinda suprised that I lost only 10% strength after 8 months on the big compounds. It is interesting that mimicking these exercises with dumbbells was more condusive than I thought.
3:05 I think I remember a Paul Carter article circa maybe 2015 like that
#8 hit hard
Bruh this was 9 tips plus a bonus REEEE.
Good P ratio bad PP ratio. I needed that this morning. Hilarious
Please make the heart is the most important muscle video, i hear this all the time
@Geoffrey Verity Schofield : Great no-BS advice as always. Do you think
it is better to first do a small cutting phase before starting a bulk? I
have definitely lost some muscle and gained some fat due to the dashed
pandemic. Gyms are finally reopening here and I wonder if I should first
lose some of that excess fat.
Not a bad idea, can maybe just recomp though. Depends on how bad the damage was.
You look like SERGI CONSTANCE ,when he played ZEUS. Ya got his beard and gainzz
16:25 the "YOLO, B******" got me good, I think my laughter has woken up my flatmate in the next room... Oopsie! Didn't see it coming
I believe the reason given for higher volumes during cutting has to do with driving more stimulatory signals to the muscles while they are much more prone to catabolism. On the flip side, during a bulk, you're in a caloric surplus, so there will be much less of a tendency to lose muscle. Since you're in an anabolic state, that means you don't need to provide as much stimulus.
There is a wide range of effective volumes, and it's better to err on the side of less volume in such a scenario. First, consider the quickly diminishing returns of increasing volume. 10 sets per week per muscle group should get you decent results. 20 sets per week will probably get you better results, but not anywhere close to twice as good, yet the fatigue accrued likely will be twice as high. Further going up to 30 sets will have even less of an increase, or no additional increase, or perhaps even a decrease, all the whole further increasing fatigue.
Unless you have your volumes dialed in as a result of years of experience, it's probably better to give your mesocycle more effective weeks than to overshoot it too quickly. Conversely, while on a cutting diet, which by definition is unsustainable, you'll also eventually hit that unsustainable volume amount and can deload, and if you time it right, you can hit those at approximately the same time.
That's how I understand the volume higher concept during cuts.
If anything it's the opposite, you just can recover from more during a caloric surplus. Doesn't make any sense to do LESS when you can recover from MORE and to do MORE when you can recover from LESS.
I understand your point of view but in practice muscle loss just doesn't occur even with less volume, and if someone increases their volume when cutting it means they were sandbagging their training before (or drugs are involved).
Im finna get some gains
Digging the Chubbyemu intro lol
I lost it at the Buff Dudes parody intro. 😅
Ni hao ma
XIE XIE for all the effort you put in!
Just switched from a chubbyemu marathon while scanning some files at work to your vid and for a second I thought I had entered the twilight zone
😂😂
Cool 👍
Video on main gaining
Mirin the beard gains
Nice chubbyemu reference. Did you know he was a powerlifter and had a whole fat loss vlog on his channel? I was super surprised when I found them.
Yup! His old content is gold as well. Was really strong, too.
did you steal your baby brothers shirt for this video? hehe. ty for the tips.
One thing id recommend is EXIT STRATEGY… build in a surplus that you can easily take away. For example, I go from bulking to cutting by adding ice cream… but a carton of low calorie ice cream (~700 calories) that I have 7 days to ration… then in future weeks I keep buying that and then when weight gain stagnates, switch brands to something with more calories… keep repeating. Just as you can drive a surplus this way, you can easily set yourself into a deficit by taking it away when you switch to a weight loss phase
Idk how I feel about the cardio, so I started at 152-154 lbs , counted calories and got down to 143, same deficit ( but now estimated calories ) and i gained a pound, i know is not fat because i look leaner, my waist is smaller, so based on what you're saying I'm a bit confused, counting calories + progressive overload has helped me a lot, i thought only ppl on peds could gain muscle on a deficit. I do feel better now that i do cardio 4-5 times a week. (Could also be muscle memory aa I stopped working out during the pandemic)
No.8 killed me🤣🤣🤣
That chubbyemu reference deserves a sub.
LOL what list were you writing for number 8? This legit made me laugh.
How long did it take for you to get your biceps from 15-17 inches?
Its always a good time for a chubbyemu joke 😆
How do you like to strategize Bulking and Cutting phases? I have been experimenting with shorter bulking and cutting fases (12 and 4 weeks) and it feels way better than the ‘old school’ 8 month bulk 4 month cut strategy.
Both can work. Best to experiment.
Great Intro LOL
This shirt looks tight! Nice work!
As a beginnerish lifter I am taking my sweet as time as I am in no rush. Noticed a big difference in body composition last two weeks or so. I also notice it on my videos. There is a little bit of size to my legs and arms and a bunch of vascularity, for me at least.
I was just telling my wife that I am in a happy phase with training. 2300 calorie diet, 1 hour of training a day, 4 days of strength training, 3 days of running.
If you or anyone else cares basic daily food is oat meal with protein and two eggs, lunch chicken or ham sandwich and fruit, snack of protein bar or something like that. dinner a huge salad and chicken or pork, fish sometimes and some kind of fruit. Grapes as they take a long time to eat. On the weekend as i do more cardio I have wine. Between Friday and Sunday it will add up to 1.5 to 3 bottles.
Happy place.
☝️ presenting to the gym
best boi
That chubbyemu impression kills lol
Will you do the video about cardio?
(:
When lean bulking is it okay to have one cheat meal a week? By the way huge fan of yours! Keep up the good work!!!
Can check my video on cheat meals about that.
I couldn't take my eyes off your wide grip chin's with slow negatives.
HELL-yaaaaa
Great video Geoffrey. Only tip is to stop stealing your wife's polo's.
I'd say it's more so 40% training, 30% diet, 30% sleep. Everyone always forgets how important sleep is. You aren't gaining shit without good sleep.
I have always made good gains even with shit sleep. It's obviously detrimental overall, but life circumstances sometimes get in the way of sleep, even when you try good sleep hygiene. I have a history with severe stress induced insomnia and have learned how to deal with it. Nonetheless, it never impacted my gains too much. Another thing is waking up in the middle of the night when on a cut because you are too hungry to sleep through.
Hey Geoff!
Thoughts on Intermittent Fasting / Time Restrictive Eating?
I am doing a 22 fast / 2 hour feeding window and I feel great and workout just after feeding so I am filled with energy and I can push harder when working out and I don't get hungry later so its really helping stay within my Kcal alottment and trend downwards in weight on the scale.
Sounds like it's working, that's the only info ya need :)
@@GVS I am still fairly new, only been seriously and mindfully training for about a year so maybe its just newbie gains but hey, thanks so much for the reply!
Love the chubbyemu reference