The Most Effective Way To Bulk
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- Опубліковано 5 вер 2024
- In this QUAH Sal, Adam, & Justin answer the question "What is the most effective way to bulk? What are your guy's secrets or perspectives on trying to bulk up?".
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
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"The Most Effective Way To Bulk"
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That was me, I had to scale back on how much I workout, that helped my body start putting on more muscle. I have a gym addiction, so doing less workouts was a hard concept to wrap my mind around. Thanks to mind pump saying this so often, I was like...okay let's give it a go. It works if you currently overtrain and don't get enough calories.
Read this as I was just about to go workout lol
@@Keviekev115 good timing I guess lol! 🤣
@@richardroyal2295 do i really need to scale back? i don't want to
@@echelontimepieces22 it depends on how much you are doing now. I went from working out 6-7 days a week to 5. Our bodies do need time to recover and heal.
@@echelontimepieces22 also, my calories were not high enough to build muscle while working out that much.
Step 1, have a good workout programme, ie something you are not used to doing.
Step 2, high protein diet. 0.82g-1g per pound of bodyweight. Also carbohydrates are great for building muscle and recovery. 2g per pound of bodyweight
Step 3, avoid starchy/saturated fat in the day, it fills you up more and makes it more difficult to bulk.
Step 4, do not chase fat, chase protein and carbs, with fats do not worry, it will be in steak and eggs eat
Step 5, Sleep 8 hours of good quality sleep a night. Great diet/workout,. shitty sleep. No muscle.
Step 6, scale back your training if you are training almost everyday, go from 7 days to 4 days.
Ty
You are the greatest 🐐
I used to workout 6 days a week, but i dint see much results untill i started doing full body splits 3 times a week. In my case scailing back did work
Did you guys do like a 5x5 ?
Good tip for young skinnier guys, I was a hard gainer who used to train 7 days a week. When I went to 4 days of training a week I gained a ton of weight! Some bad but mostly good!
For me it’s not about changing my workout , it’s about logging everything and using progressive overload every 2-3 workouts . I will either do one more rep per set and keep building that way, or after that I will increase the weight. I do compound exercises first then isolation work. I do reverse pyramid on the compounds to challenge the muscle as much as possible. In terms of nutrition I like to time my meals so that I get either 1 large meal or 2 moderate meals before the workout and 3 after to really fuel the recovery . Working out in the evening I feel is a bad idea, as you’ll only get 1 meal in after and then go all night with no added food to fuel the protein synthesis .
My advice is do not care about how fast u bulk but steady progress going up is best way.
1.
U don't add unnecessary fat.
2. Eating will be more enjoyable when u don't force urself to eat alot
3. Don't eat everything but pick the healthiest food u can get. Junk food don't add anything but make u feel slower and affect ur body in a negative way. Just like soda or fried foods that make ur stomach heavy and u feel ill afterward.
Lean bulking is what i call it and it works very good.
Absolutely love these guys, been listening for awhile and currently following maps anabolic. Keep up the good work my dudes
Me: watching this at 3am
"Get more and better sleep"
Me: I'll start tomorrow lol.
College: nah fam. You start when you graduate.
@Saud forget bout it tell me, are you in college?
Lol you get way less sleep after your done schooling bro trust me
I'm 6 ft 3 and 175 pounds. Very lean, trying to bulk up. At around 3200 calories per day, but not really gaining weight, so need to bump it up again. But I'm really struggling with eating enough, unless I resort to junk food, which I don't wanna do as it also affects my mood and sleep. For me personally, eating extra fats is way easier! than carbs. Many carbs makes me feel more lethargic. Also - at night time, I need to avoid eating 2.5hrs before bed, as it affects my sleep negatively. This especially means carbs, protein and fat are usually easier to digest at night.
I can not rat before sleeping either. It's not good for anyone tho. But yea, keep eating the way you are a do 3 days a week 30 mins each
Boy these guys say everything I've been arguing about for decades well not decades but for a long time with other people that I know 😂
I’m 16 turning 17, 5’7, 180lbs, able to hammer curl 35 lbs for 5, barbell curl 60lbs for 8 pull ups for 7then the other 3 I swing alot to make it to 10, I’m not counting calories really since I’m still growing, I just track my protein intake and try to eat 100 grams at least 150 the most, around in the middle at 125-135 is the best I’ve noticed for me, calorie wise I’m eating a shit ton of food, probably like 3k calories lmfao, I’m just eating non stop cuz I’m always hungry 😂
Multiple opinions are the best part of this pod. Good stuff fellas.
Bulk, proteins, bulk, calories, carbs, fat, bulk, reps, program this, program that... No one ever mentions recovery (except legendary Mike M.), where your body actually gain size, weight, repairs itself and builds muscle tissue.
I’ve gained 10 good pounds this month. Was 118, now 128. You guys earned my sub. Thanks for the motivation and great input.
Great job man! How did you gain 10 pounds?
Can you please give the details on what you did?
@@alexismartel6917 EAT
@@anujmhatre. MORE
Depends on how much fat you carry. I set protein 1 gram for a pound of what I want to weigh. Cutting or bulking but I dont dirty bulk I always keep my waist line half my height in inches while putting on muscle and a little fat. Thats just for health reasons.
"Great diet, great workout, shitty sleep=no muscle" feel like this is the one concept that everyone keeps hearing but no one really wants to accept because of our busy complicated lives and everyone being amped up from caffeine at night and our cortisol levels being so spiked, the people hear this and I want to do it but when it comes that actually planning out good quality sleep people in our hemisphere over here are too adjusted to being active and partying and still doing things at night to Value quality sleep I think, I think it might be the mindset with some people if they are prioritizing a good eight to nine hours sleep that they feel like they're somewhat missing out on things they could get done or busy work in the evening or at night.
Longest sentence I've ever read 👏
@@pumitriii6160 the fact that you felt the need to reply with nothing for no reason 👏👏💥🎉🎊👏👏💯
Jaime Prado was born in September 3, 1986. In Guadalajara Jalisco, Mexico. All his family is from there. They immigrated over this way. In 19998?
So happy I found this channel !!, Super underrated, great content guys keep it coming 💪
Thank you soo much for the advice ...priceless information. I will certainly try your method as I've been hitting a wall like you explained but now I know how to do it properly .salute u
OK we GET IT Adam, you have a fast metabolism. Sheesh 🙄
😝
If i did the whole 1 gram of protein per pound bodyweight rule, i'd lose ALOT of muscle. When i first started gaining lean muscle (serious gains) i was starting at 160 lbs with 160 grams of protein per day. Over the last 16 years when i got to a lean 195 lbs i took in about 28 grams of protein per meal which equates to 196 grams of protein a day (not including the protein i get from carbs) 7 meals a day. All in all i take in close to about 200 grams of protein a day and i'm building good lean muscle with no excess body fat. in my shakes, i'll throw in a scoop of powdered milk for added calories and that'll get me to 300 calories a meal quickly. The powdered milk is where i mainly get my surplus from for added calories. My body handles that well
how much calorie intake per day do u use to get 195 from 160lbs? I want to be 220lbs to lean to 200lbs but recently no matter what I eat lit like 7 meals or 6 a day I can’t improve my weight. Any tips?
@@gioacchino- one scoop of that powdered milk is 80 calories with 12 grams of carbs. If i add that along with my regular shake, i'd be at 300 calories cause the regular shake itself is about 150 cal or so. Judging by your question, you sound like an ectomorph, i'd make sure for you, you take in ALOT of complex (healthy) carbohydrates (oatmeal for instance) one cup of that is 300 calories. Whatever calories you're taking in right now, that's your starting point. I'd increase your carb intake a tad, see how your body responds and then go from there. If the new intake of carbs isn't enough to budge the scale, up it even more, but keep your protein where it's at cause higher protein isn't gonna do it for someone like you
Can you do a video about good muscle pain vs bad muscle pain
Hmmm only thing is I Don’t think a new routine is a good recommendation? If you’re still progressing there’s no reason why you couldn’t bulk on a routine you’ve been doing for a while, I’ve never heard that. Might be slightly better, but don’t think it’s necessary
Regarding training, I've pretty much tried every split there is. I wanted the most results as fast as possible. What I've found works best for me, is doing a 3 day training split with a rest day between. Chest/tris, back/bis, legs/shoulders. Some days might fall back to back, and some days I might add in an extra tricep workout or some extra back sets. Less is more for me, and I never thought I would be training some muscles once a week. I don't get tired from the gym as much, and when I do, a deload week or two typically puts me back on the gain train and remotivates me. I sometimes wish I could be at the gym 6 days a week, but yesterdays workout somehow impedes on todays workout, my body is just a pussy. But I love this, and I don't think I'll be changing anything about it.
What's your rep range??
Mayank Shukla 4x10. When I hit perfect 10s, I increase weight the following week.
@@TaxEvasi0n thanx bro
so ppl 1 times per week
Full body 3x is a week is more effective
When they say, "the same routine" that could mean more specifically the same weight and reps right? Because there are only so many different chest workouts that you can do.
Dear Mind Pump,
This may sound like a strange question but I basically started following the makos anabolic program (I’m in phase 2 at the moment) and I’ve seen crazy results- like crazy. I was 100kg when I started and pretty fat. I‘be dropped about 14kgs and am looking MUCH smaller and muscles starting to look more defined. I’ve really appreciated how miraculous this program has been but I look thin now (although I still have a beer belly).
I guess now my goal would be to get back to 100kg but become more muscular instead of Looking like I’ve lost a lot of weight. Basically, I want to be buff. Is eating more clean calories more often the best way to do this?
Yeah but if I'm progressive overloading I'm getting stronger. Strength = Size.
Now I get the idea. Thanks👍
This podcast gas been jumpimg dude. Feel like a dad watching a child grow up.
My favorite carb is some cream of wheat
Please let Sal talk ! Stop interrupting him !
So I want to bulk is 4-5 sets 100-120reps 3 muscle group focuses with 2 exercises each, that's atleast 620 reps every workout what am I doing wrong?
3-4 sets per exercise would be better if your newer to lifting. Even some advanced lifters only hit 4 sets per exercise. 100-120 reps is very high. You’ll want to aim between 8-12 reps per set if your trying to build size. per week you want to hit around 12-16 sets total per body part per week from my research
Keep the vids comin
How do I, as a beginner, that my program is effective?
You guys said sleep is a crucial part of gaining muscle but what if you are a shift worker with a bunch of kids and find it impossible some days to get adequate sleep. What tips if any do you have to counteract that or at least give me some chance of gaining muscle as that’s my goal at the moment. I’m following Maps anabolic as of last week (I’m usually a Crossfitter so this is a big change for me) and am in a very small surplus as I am wanting to gain muscle without a heap of fat as I already have a few Kilograms of fat to lose. Thanks guys. Love your podcasts. ❤️
getting enough sleep is key, rest is what makes your body gain size. if you are always working out with limited rest your muscles are going to end up eating themselves since your body wont be getting the rest it needs. when you workout you are breaking down your muscles whereas in rest your muscles are getting repaired
@@rayden7224 very well explained
@@ertugrulkorpinar51 thank you bro, hope you have/are having a good day
Honestly there's no alternative to sleep.If you don't get proper night's sleep ,napping will help to some extent but nothing beats a proper deep nights sleep.
Supplementing with magnesium will probably help you with your sleep quality.
Less frequent training days help me during size phases while working long shifts
switching ur workout isnt going to "change" or give you more new gains. If you do PPL before a bulk and decide to switch to Arnold split. There is not going to be a difference of muscle gain and size just because you switched. You working out your muscles will give you gains no matter what. And just because you like Arnold split more than PPL doesnt mean your going to make more new gains and etc. If you workout, ur going to make gains either way.
exactly
Yeah that was some broscience
What about of o been doing map strong?
Gallon of steak a day and the texas method is the best way to bulk.
Seeking advice. Been going to the gym for the first time after gather as much information on my own. 5,11 200 lbs. I’ve had a hard time building my upper body. Took my body composition sheet to a friend and he said it’s bizarre that at 22% body fat I only carry 3.5% fat on my arms (I have an extremely thick lower body). Got a good clean bulk diet going on and I’m doing a 4 day split. Legs, Back, shoulders/tri, chest/bi. I know it hasn’t been long and I should and will just keep to the plan but would love to hear some advice and gain more knowledge.
-if you haven’t worked out before- find a work out you like “so you’ll stick to it”. Train extremely light and focus on form not killing yourself till you start getting to 15-20 reps easy. Then PLAN OUT and be EXTREMELY CAREFUL and learn to lift heavy-er. 4-8 reps. As you stick to the weight work on getting that exact same weight at 15-20 reps, when it feels a lot easier, repeat. Eat clean, eat a lot.
Telling people they have to switch programs just because they start bulking is possibly the most idiotic thing I’ve ever heard. A good program progressively overloads meaning you are continually doing shit you weren’t doing before. Bulking is just going to contribute to that process if done correctly.
2:22
How many cals over maintenance?
They r experts
How's Max-ot or Yates/Mentzer heavy duty style training for sending that loud signal?
1 gram of carbs per lbs? 1 gram protein per lbs? So that is 180+180×4= 1440 kcal? So rest is fat? That is a nasty bulk.
Fat has 9 calories per gram. It wouldn’t be that difficult to get in the required amount. Nuts, guacamole and peanut butter are easy sources. Or just drizzle more oil over your veggies/food.
@@alano2475 bit still 150 to 200 grams of Fat
@@flipmanonline bro bro bro 150 g of fat, for me my fitness pal recommended me 67 g for the daily limit man. Are you bulking on keto or something? I would say bulk will a 300ish calories surplus.
Fat doesn't make you fat bro. This has been covered for years
@@currbag yup but a high fat diet tend to lead to diabetes, heart disease, etc. also if he lowered his fat he could be able to add more high volume, low calories meals but it depends if the goal is gaining or losing weight
I went up 18 pounds 8 was in a 2 week period
💎👑
Ahhh yiah
Yystle
Creative does nothing for me.
Lol 265-530 grams of protein a day it is.
Most people don't need to bulk - FACT. The only reason you need to bulk is if your body fat % is really low and its affecting your energy to train and testosterone levels. If you're 15% bodyfat or above don't bulk. Eat at maintenance or just below maintenance and lift heavy.
Hey Greg
What if you’re not muscular enough and would prefer to build than cut?
@@gamerdudepunk if you're super skinny with no muscle I recommend to bulk. I had that issue. You can slow down your metabolism over a year by eating a few thousand calories more and force feeding yourself for 6 months. Nothing else worked. Despite what experts say, it is different if you're a serious ectomorph. I was stuck at 170 pounds at 6 foot 3. I preferred to look skinny fat while building muscle than just too skinny in general. It worked. Took a year to look decent. Just my 2 cents. This advice will not apply to many people.
I’m skinny fat should I eat at maintenance? Or add 200 calories to my maintenance?
@@gamerdudepunk i’m assuming you just mean skinny ? if that’s the case then yes strictly bulking will help but when you wanna maintain body fat % and still be able to build more muscle at the same time all you need is protein and sleep. you can bulk and cut at the same time
I thought muscle confusion was a myth.
in my 16 years of experience, yes it is a myth. I havent changed my workout routine in probably 7 years and i'm getting bigger. Your diet has more of an impact on your results than your training does
Manipulating frequency can work wonders
@@project-arlo I got some beach front property in south dakota. Hmu if ur interested
If you’re 160 lbs eating 160g P, why only eat 160g C like it was said in this video? I’m currently 160 lbs eating 165g P and 360g C and 100g F for 3,000 calories.
If I only ate 160g C I’d have to increase fats and/or protein a lot to eat 3,000 calories.
They clearly said for fast metabolism 2-3g of carbs per lb of b/w🤷🏻♂️
I’m drinking 6 shakes a day five meals
Put on 30 pounds in4 weeks
Bro thas not good I think 😂 🤔
@ALLAH IS 1 yea do people think it’s not realistic ? Lol
One before the gym in the morning
One after
One after my post work out meal
One during break at work
One on lunch at work
And one before bed
I eat breakfast lunch and dinner aswell lol
@@trentwoods6639 why bother getting fat as hell? 1 shake is enough lol
@@enrapturedgoose5317 update : I’m still not fat and still throwing back 6 shakes and five meals
8.3 percent body fat
Welcome to being in your 20s baby
@@trentwoods6639 are these protein shakes or weight gainer shakes you're taking? My point was that more than like 1 or 2 protein shakes a day is pointless. Also its impossible to gain even 15 pounds of new muscle in a month for a natural
Guy w/ grey hat needs to stop interrupting and let people finish their thoughts