Make Bulking Great Again... Or Not?
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- Опубліковано 6 лют 2025
- Elijah and I don't train the exact same way. Guess what? We will both still make gains. It's a crazy concept, but enjoy the workout!
TNF out.
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I still think Tnf is a bit confused with the maintenance thing
@@luismendez6081 no you are. Maintenance has always been in reference to calories. Not bodyfat. People changed the definition when it suited them to be maintaining bodyfat. But it has always been about energy balance. If a system stays the same bodyfat but accrues more energetically containing tissue (ie muscle) it is BY DEFINITION a surplus. Just doesn’t have to be a large one because muscle growth is slow.
If you want to go with a changed definition of maintenance you can. Just understand that you did indeed change the definition as it is literally maintenance CALORIES. And if the system contains more calories than before it is indeed a surplus.
@@RealTNF TDEE includes the energy used to create new tissue such as muscle or when healing a cut. Maintenance calories are the calories required to replace your TDEE with food. By that definition you can gain weight at maintenance. It’s all semantics
@@Grahamgregorythethird no it doesn’t. Maintenance calories has always been a reference to the total caloric amount contained within the system. Babies are in surpluses to become toddlers to become adults. The only reason people don’t accept this definition when it comes to muscle is because they haven’t fully thought it through or have changed the definition.
@@RealTNFwhile on this topic. What cues do u follow when deciding to increase calories? At higher bf?
TNF and Elijah Mundy working out together? Yeah, not a single set was done with more than 4 reps
''if i ever go above 6 reps i kinda get upset'' ☠
This mimimi about high reps and fatigue is so lame. Yes obviously don’t do 20 reps of hack squats but acting like a working set of 12 on pushdowns will make your arms explode is honestly even more ridiculous
@@pouihurmenwho said explode?
@@pouihurmenyea dude no one is saying this, it’s just not favorable
@@pouihurmenBraindead
As Elijah would say 12 reps is basically a warmup set you don't need to do it nor should you do it@@pouihurmen
just missing paul carter to assemble the Axis of Snarkiness lmao
Ofc his gym pin is much longer than your gym pin
💀💀
LOL
yk what else is longer?
Hey that’s me in the back! 3:13 I shared the preacher with y’all. Gympin on the preacher is crazzzzy 💀
It was driving me insane when a certain insta account was going off on how maintenance includes the calories needed for muscle protein synthesis, therefore anything above maintenance is “excess” so everyone who bulks is wrong. Like sure, maybe, but people have colloquially been using “surplus” to describe the calories needed to grow for decades. Nobody is really advocating for crazy hero bulks anymore.
So really it just comes down to being a semantics argument that helps nobody and just confuses noobs who are already overwhelmed and stuck in content hell.
You can say there name bro it’s not hard…
@ na, they don’t do well with attention and I’m not going to give them more.
Great video. You're the two best creators along with Ryan Jewers and Scientifically Jacked. Thank you for clarifying that you can maximize growth at maintenance but a slight surplus might be easier for some lifestyles.
what about in a deficit ?
@stanleykubrakubrik What do you mean
@ can you build muscle in a deficit
@stanleykubrakubrik Of course but you can't maximize growth in a deficit like you can at maintenance
@stanleykubrakubrikyou can still grow, focus on ur getting ur carbs in
Unc with Tnf are the best dúo
I think this is my favorite video outside of your competition stuff! Great content
2:55 Bro said it's to light walahi im cooked🙏😭😭
please do a part two. I like it when you train with other people and ask them questions!
i remember when i first started lifting, i HATED going beyong like 8 reps. it didnt feel good, it hurt my mental doing it for some reason like it was demotivating, but noo "15 reps is for hypertrophy" so i had to force myself to learn that, and of course doing slow negatives and all that bullshit, man im so happy to finally know that that is totally wrong and not needed and i can just do my low reps high intensity stuff and still get the most out of it wow
Love the collab
Love this duo! good vid
These edits are legendary
the discussion was very interesting, great video
👀
@ 😂
Thanks for the longer video!
best collab of 2025 and it hasn’t been a month 😭🙏
Unc was a whole teacher bro 😭😭😭💀
I love going to the gym its my happy place, I GOT THAT, going to the gym 4-5days a week is hard asf, I wanna go to gym 6days a weeek
I subscribed after this video, very informative and great video overall. Would love to see some content with Ryan jewers
sonic n knuckles combo
finn and jake ahh duo
I don't kniw why but TNF always reminds of Merry from LOTR
Finally this video dropped 🙏
Jordon Oakley is still around?
1:30 fire music selection
Elijah the goat
Wtf the ending 😭😭😭
Hey tnf, can u pls make a video about which exercises to consider as lengthened position exercises?
How would you suggest trying to find you maintenance to such a close degree so that you can increase by 50 calories?
pretty impossible isnt it, might as well just say you need to be in a slight surplus
id love to get tnf to work me out
TNF can you explain in a video why sarcoplasmic hypertrophy isn't ideal? you seem to be dismissive of it at around 6:10
yh u asked that
swear bro needs a new camera or needa charge his shi
thank you for this bruh
funny af 😂 nice video
Overhead extensions are the only tricep exercise I can do right now. My tendons keep doing this thing where they tighten up on the eccentric of a movement and become really painful. Idk why but it doesn't happen on overhead extensions. I can also only do one set of any pressing exercise in a session before the tendons seize up. If anyone has experienced anything similar it would good to know your thoughts.
6 reps on push downs 😳😳😳 and bicep curls bro how are the joints gonna feel
@@carrot5570 fine
best collab
i don't understand preaching the whole you can maintaing/ eat 50 Cals over no one can track that accurately and id rather always be 150-400 over then one day 50 under and one day 50 over
if you see a flaw in what im saying please tell me
That's what I'm talking about🔥
All TNF and Elijah are saying is that you should be minimizing fatigue as much as possible to grow the MOST muscle. Bringing down your reps to 4-8 hurts you in no way and actually helps you in many. The likelihood of injury goes WAY down because now you're used to any weight including the heavier weight. The lack of fatigue that you would get from a 12 rep set actually helps you build more muscle not ONLY in a literal sense but in that you can go. back to the gym sooner once fatigue is back to baseline and stimulate muscle growth once again. These are just some of the reasons why we are so adamant about reducing fatigue as much as possible. It makes no sense not to. You are only hurting yourself.
At which level/grade did you teach the sciences too at school?
ughhh, i wish we would’ve gotten the pose down convo
I am honestly curious to see how time affects the literature and the way people train
tnf unc collab is crazy
FINALLY 🙏🙏🙏
hommie at 3:42 got some wild tanks there lmao.
masterpiece video
How do you know if the muscle is recovered like even if it isnt sore anymore it could still be not fully recovered and I wouldnt even realise when i train again, no?
I would assume they POed
PO.
@Muttal9348 whats po?
Unc mundy is the best collab ever
Lord Tnf, if you can hear us.... Please save us
mundy 🐐🐐🐐
nice vid bro
hasn’t even been a second 🤣
So it's best to avoid putting muscles in the lengthened position to avoid accruing unneeded fatigue?
@@billyclob637 no but it is something to consider when managing fatigue
whats the joke about sarcoplasmic hypertrophy ? inform me!
it doesn't cause muscle hypertrophy but some people still believe in this phenomenon
Haven't seen a colab with unc paul in ages😢
Those boyfriend and girlfriend duo just wanted to be relevant thats why they tried to reinvent the wheel. Also, Paul carter was spewing that because he wants to be the most relevant person in the fitness industry.
Is it that hard to say our names bro?
@ScientificallyJacked dont know your real names.
I’m annoyed how they used the prime flat press
what is that brown zip up youre wearing?
RuneScape ftw
tnf how do i join your instagram channel ?
Tnf Tren Baby collab next?👀🔜
hell yea
Liking for the algorithm
I feel like people get gains from maintenance just because they're so bad in counting calories they went into slight surplus
If done well enough, most people can gain muscle in a deficit for some amount of time. If you're gaining weight, you're not eating at maintenance calories, and if you're eating at maintenance calories and getting gains, you're weight stays the same but you're body fat is being used as energy in protein synthesis. Be enough of a noob to lifting, train good, eat good, and take enough gear and you can absolutely build muscle in a deficit or at maintenace for a while
Or because they’re a slightly higher boy fat. Lose a bit of fat, gain a bit of muscle, no surplus required. It’s when you’re really lean and there isn’t that same room to drop body fat that the surplus is needed.
And like they said, the surplus will always be beneficial for performance in the gym. If you aren’t getting enough sleep consistently, have poor programming etc, the extra energy may be needed to balance that.
Anyone feel free to correct me but that’s always been my understanding. When I’m slightly bulkier, I’m not too worried about eating above maintenance, but when I’m really lean, anecdotally, I need to be in a surplus to keep making progress. And that all makes sense when you think about the actual process going on.
YES MY FAVORITE
You want to bulk?
Dirty Bulk?
Fine, Great.
You need you workoutt plan to have an Endurance component in all exercises.
Because you're making your body have a surplus of the fuel that is burned best by STMF( Slow Twitch Mus....) Those are the Fibers that adapt via the endurance vector, before they adapt to power output.
Fat releases more energy, but that is an involved process that *takes time(over simplification)* So the cells that use it for fuel willl first adapt to producing the same power output for longer, before they increase said output.
(Yes, I just repeated myself because I thought it would be more understandable that way.
I hope I am Right.)
That is a sex difference between men and women (I don't specify cis/Biological, I don't think I need to.) Women have more slow twitch/Men have more Fast twitch.
Women who train in anything, must do so with more emphasis of Endurance when compared to the equivalent men.
Longer sets. the first One or two of these raise the weights/load As soon as they are performed well.
the next ones, are Do to failure- untill the set is twice or more as long as when that load started being in use.
then, raise to a load that failure is at about the original set length.
That is a program for those with higher fat percentages.
As the fat goes down, you raisw the explosive component, Because you are storing a greater ratio of energy as Glycogen.
8:50 talking about ella and yo
Tnf badly needs a camera guy
Jackson hooper take on maintaince was always inconscient indeed
@@rayanex2180 I’d say it’s more scientific snitch. She’s a goat doe
What part about my take is inconsistent?
I like Elijah a lot, and I’m sure he’s not on multiple grams of test if that’s what he says, but maybe we have a different view on what “blasting test” is. He’s using testosterone as a non-hypogonadic male for the use of vanity, which is his choice whatever, especially since he’s a genetic freak and is pushing human limits to an extent (if you’re taking gear and look natural or aren’t even very strong it’s just kinda sad) but to say that’s not abusing gear or at the very least “blasting” is interesting to me. I mean I was shocked to find out he’s only a couple years older than me dude looks like he’s already in his late 20s to early 30s
I’m looked like a grown man before gear. So I mean explain how I’m “blasting”
@ Fair enough, the term blasting doesn’t have a set definition, in my opinion someone who takes either more than a gram of test or more than a few types of steroids together would probably be considered blasting, but this is coming from someone who thinks all steroid use is abuse if it is not prescribed by a medical professional, and even then I’m not a fan of how easy it can be to get test at these TRT clinics sometimes, I just don’t like hard drugs being promoted in any way man whether directly or indirectly.
@@Jamm999 well for one, I don’t promote it. Two, sure, your opinion.. but change anything, I’m not blasting. Three, u just said a gram of test…. As if I said I take a gram
@@coach_mundy_ One, that’s why I said “direct or indirect” I agree that you don’t directly promote it but just the fact that you’re online and talking about it is indirectly promoting it whether you like that or not. Two, yes that’s what I said, my opinion. Three, I said taking more than a gram of test OR taking multiple steroids at the same time, you literally said, and I quote, “I was only taking test, deca and mastron at the same time”??? Brother that’s three different anabolics, for you to say thats not blasting sounds like when an alcoholic tells you they’re a “functioning alcoholic” Just stay safe man.
@ go educate yourself dude. Your opinion is irrelevant. And honestly a childish comment you forced. Bro asked me if I was ok with talking about it. We’re grown men. Nobody is telling any of you to take steroids. Grow up
What are your thoughts on the spinal engine theory and how it affects the human body? Was watching some videos and wanted to know what you think about it.
unc ts too funny
Tnf has to get his "forgot to record" thing in order man, I missed out on education
What’s Elijah drinking?
paul carter's jizz unfortunately
YOOO, lets goo
No matter how optimal this is training like this looks boring as fuck
One thing about training in the lengthened positions vs shortened positions, he said that the last time he did an overhead triceps extension, his triceps were cooked for 3 days, which is fair, but that’s a good thing imo. Cause you don’t need to hit triceps everyday, twice a week and you’re good to go. Also when you aren’t used to train in the lengthened positions, you’ll get toasted real good, but as you get used to them, the muscles will start to recover faster. So everybody has their own way of doing things but for normal people that go to the gym 2-3 times a week, lengthened positions are a blessing.
more soreness does not mean more growth. Also it is not a good lateral and medial isolator because of the added fatigue. A better alternative would be a jm press.
@@Kuplpa I never said that more soreness means more growth what are you talking about. The point is that when you do an exercise that you doesn’t do regularly, you’ll get more sore than normal because the muscles aren’t used to that exercise, especially if it’s an exercise that’s focused on the lengthened portion. But if you do that exercise for 3-4 weeks, you won’t get sore for 3-4 days anymore, instead you’ll get sore for 1 or 2 max. And it’s proven by studies that the overhead extension is probably the best triceps exercise but that doesn’t mean that it’s necessary to do it to build great arms but if you have time for only one triceps exercise, I’d choose overhead triceps extensions over any other exercise.
@@banntaylor7323 fax
two goats
the glute spread goats
New favorite interracial couple 😝
Just curious, can the body use body fat, granted their is an adequate amount on your frame, to fulfill the slight surplus requirement to add muscle tissue. Or does the maintenance amount include this fat tissue, and there would still need to be excess energy coming into the body?
Yes and no, when you lift
you add in an energy dependent action to you day, obviously there is a minor amount of additional calories you will need to consume in order to do and grow from said action. If let's say you eat maintenance at every day to keep your current weight and body fat %, lifting would create an energy hole and your body will pull from your additional fat stores to fill said whole. If you weight stays the same bit body fat goes down and leans up your at true maintenance. If body weight goes down, bf down and lean mass up your in a deficit. This only really works if you are like 20% plus bf, as when you get into the mid to low teens bf% it becomes not optimal for growth to use your body fat to fill the energy hole created by lifting and therefore you need to add external surplus calories to make up for it.
This is the way I understand it at least, but learning recently I could be missing informed in some stuff 😂
Yes. You can build muscle and lose fat eating at maintenance. The lower your body fat is, the more difficult this becomes. Practically, after a certain point, you will need to be eating in a surplus to continue building muscle. Someone who’s very lean won’t be building any significant muscle eating at maintenance. Someone who’s quite high in body fat shouldnt have an issue recomping at maintenance.
The size of the surplus doesn’t have to be big though. The bigger the surplus, the more unnecessary fat you’ll be gaining.
Mundy literally blocked me lol
Sounds about right
Finally
Unc X Tnf
Unc x Unc
@@miguelito0716 u right gang
“Who cares”
Can someone remember me the background song at 9:40 ?
carnival
i always get lost in your eyes tnf
mundy laugh 👌👌👌
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