Bulking For Muscle Growth Is Dead (New Study Explained)

[eazy_]

cliffs

1. Big surpluses work better when you're a beginner training with high volumes. When you "age" in the sport, implementing a smaller surplus is the best idea (200-400 kcal/day)

2. If you're going for a bigger surplus, don't expect that to reliably lead to higher muscle gain. at least not in the short term.

3. Really low surpluses are incalculable (50 kcal/day)

Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design

 

[Meetketchup]

Helms is and has been one of the brightest minds in the fitness industry for 2 decades.

Why eat over a 1K surplus when you will put on the same amount of muscle at 350-500. All the extra fat on these all out bulks must be taken off at some point. Counter productive.

Great vid.

 

[JACKED_]

Helms is and has been one of the brightest minds in the fitness industry for 2 decades.

Why eat over a 1K surplus when you will put on the same amount of muscle at 350-500. All the extra fat on these all out bulks must be taken off at some point. Counter productive.

Great vid.

I saw the post title and instantly knew you’d be on this Great video, great advice.

 

[BBruce]

Helms is and has been one of the brightest minds in the fitness industry for 2 decades.

Why eat over a 1K surplus when you will put on the same amount of muscle at 350-500. All the extra fat on these all out bulks must be taken off at some point. Counter productive.

Great vid.

Yep, most ppl are not anywhere near were they should be for an all out bulk anyway.

 

[Wardamn]

Good watch, I was just thinking of posting this, lol.

 

[Meetketchup]

Yep, most ppl are not anywhere near were they should be for an all out bulk anyway.

100% Some people start bulking where they should stop a bulk.

 

[Nood]

100% Some people start bulking where they should stop a bulk.

That’s like 90% of gym bros lol. I did it last year, cutting down now to start over the right way. Went from about 15% to 20 body fat. Want to get down to about 12%

 

[Broserker]

We have all made the mistake of getting way too fat during the bulks, and I can tell you one thing for sure, it doesn’t help anything lol. I certainly do believe there is some dudes that just stay too lean year round and don’t quite cross that food gap, but it’s much more prevalent to see people just push food way too high too fast.

 

[ruffus]

The first time i bulked up i.e. got to fat i gained a decent amount of muscle that made it worthwhile. The next couple times i got far less results and discontinued the practice. As i got about the same results when i went with a lower calorie gain and less total bodyweight gain. But after dieting down the results between the 2 were not worth the hassle of force feeding and then dieting.

 

[MrBrownBear]

We have all made the mistake of getting way too fat during the bulks, and I can tell you one thing for sure, it doesn’t help anything lol. I certainly do believe there is some dudes that just stay too lean year round and don’t quite cross that food gap, but it’s much more prevalent to see people just push food way too high too fast.

The fat didn’t help as cross-sectional size for heavier loads or more force?

 

[LickMyTATE]

One thing I will say is that more weight is more weight and can help you PUSH more weight… even when my body fat was higher @205 I was just plain stronger than I am at 190 shredded… and that strength can help translate to more gains.., it’s pretty broscience but I believe in the bulk still, just as was stated probably not at a 1k caloric surplus etc… usually 600 or so is solid for me while readjusting with weight gain

 

[Broserker]

The fat didn’t help as cross-sectional size for heavier loads or more force?

Yes, in theory more weight = more weight you can push. But in terms of building a physique not really ever a worry, stimulus can be achieved with all sorts of weight and movements.

 

[MrBrownBear]

One thing I will say is that more weight is more weight and can help you PUSH more weight… even when my body fat was higher @205 I was just plain stronger than I am at 190 shredded… and that strength can help translate to more gains.., it’s pretty broscience but I believe in the bulk still, just as was stated probably not at a 1k caloric surplus etc… usually 600 or so is solid for me while readjusting with weight gain

Thanks for the comment... I was thinking this to myself. Martial arts, need more endurance AND ability to heave someone and drop them.

 

[LickMyTATE]

Thanks for the comment... I was thinking this to myself. Martial arts, need more endurance AND ability to heave someone and drop them.

oh absolutely essential in fighting arts. I mean, without any follow through knockout power, or the ability to lift and grapple an opponent… you’re toast even with technique ! All about balance… and as far as bulking everyone is different… me @ anything under a 600 calorie surplus might LOSE weight week over week. Everyone responds to stuff differently.

 

[Astro95]

Can’t really blame guys when the 90s 2000s era of body builders that we all looked up to pushed the anabolic window and eat big to get big bs... Now that more intelligent down to the facts and science guys are coming out with information, it makes a bunch of guys look stupid, but who really mislead them?

 

[Astro95]

It all comes down to insulin resistance/sensitivity… the end

 

[Astro95]

The fat didn’t help as cross-sectional size for heavier loads or more force?

The fatter you get the less insulin sensitive you become the less efficiently your body absorbs the nutrients (food) you’re feeding it, so no it doesn’t help. Putting more size in fat terms to move more weight, doesn’t help anymore than if you eat a smaller surplus with minimal fat gain when it comes to muscle growth. Unless you’re a powerlifter or a strong man thats looking to get bigger, stronger and not cut the fat. The leaner you stay the longer you can bulk, the longer you can grow and the less hard of a cut, less chance of muscle loss. Fatter you get sooner you’ll have to cut, harder the cut, more possible muscle loss.

 

[eazy_]

insulin sensitive

please tell me how a person can figure out how insulin-sensitive they are.

is it something that can be measured?

 

[Astro95]

please tell me how a person can figure out how insulin-sensitive they are.

is it something that can be measured?

Staying as lean as possible is your best way. Bodybuilders post show are the most insulin sensitive and that’s their best time to grow in what they call “rebound” post show. Which is a controlled growth phase avoiding substantial fat gain to grow crazy muscle. Once your bf % is up there just know you’re swimming against the current if in a growth phase. You’re better off stopping, cutting back and the pushing again.

 

[rawbuilt]

most kids these days are scared to bulk cause they wanna look lean for tiktok

all of the open ifbb pros bulked up hard to get to that size... cant eat like a bird and expect to get huge

 

[Astro95]

most kids these days are scared to bulk cause they wanna look lean for tiktok

all of the open ifbb pros bulked up hard to get to that size... cant eat like a bird and expect to get huge

Bulking hard doesn’t mean getting fat as shit. If so show pictures of 5 current pros excessively fat. Just 5. Let’s quit pushing this bs, you don’t need to overeat.

 

[Andrewgen_Receptors]

Staying as lean as possible is your best way.

So if someone were always fat prior to trying to get lean, we're just kind of fucked forever?

*Asking as a former fatass trying to get lean.

 

[Astro95]

So if someone were always fat prior to trying to get lean, we're just kind of fucked forever?

*Asking as a former fatass trying to get lean.

Everything is individual as everyone is different, different genetically, train differently, eat differently, rest differently, but in overall scientific terms, you’ll grow better and quicker if you get lean first prior to pushing a growth phase due to insulin sensitivity. The body is primed for muscle growth the longer it stays lean. If you’re 20% bf and cut down to 10% prior to bulking and then you bulk at a slow surplus (only a couple 100 calories over maintenance) your body fat gain will be minimal allowing you to grow (muscle) for a long period of time. Once you get to 15% or so, returns are demished, you’ll still grow, but are more likely to put on fat than you were before and the same applies as you pack on more fat. You could have 2 guys at 10% bf before a bulk, one starts a lean bulk aka a smart bulk and the other does a dirty bulk. After 4 weeks into the bulk lean bulk guy has gained 5lbs 2 of muscle 3 of fat and water and is now at 12% bf (just throwing numbers here) dirty bulk guy has packed 12lbs, 1.5 of muscle and the rest water and fat. And is now at 17%. Both made about the same actual gains, but now dirty bulk guys gains will be diminished compared to lean guys due to insulin sensitivity, plus he will have to cut sooner. The sooner you have to cut the shorter your growth phase is. By the time lean bulk guy reaches 17% bf he packed 8-10lbs of lean tissue and his cut won’t be as hard meaning he’ll most likely cut down back to 10% and keep it all, meanwhile dirty bulk either went into a cut soon (if he was smart) stoped his progress at least say 2-3lb of muscle and cut, or pushed his fat into the 20-30s gained 5lbs of lean tissue then cut back to 10% where he lost 2lbs of tissue after a die hard cut. That’s what guys do not see.

 

[BBruce]

oh absolutely essential in fighting arts. I mean, without any follow through knockout power, or the ability to lift and grapple an opponent… you’re toast even with technique ! All about balance… and as far as bulking everyone is different… me @ anything under a 600 calorie surplus might LOSE weight week over week. Everyone responds to stuff differently.

You're not in a surplus if you lose weight.

 

[BBruce]

most kids these days are scared to bulk cause they wanna look lean for tiktok

all of the open ifbb pros bulked up hard to get to that size... cant eat like a bird and expect to get huge

Sure, if you’re a competing bodybuilder bulk away, but most regular gym goers have no business bulking with a big surplus.

 

[Arnold]

"bulking" is so 1970-1980's bro science. lol

 

[LickMyTATE]

You're not in a surplus if you lose weight.

Not a complete retard I can track calories, all it takes is a scale and an app but my metabolism catches up to me too often, esp during times I’m active at all inside a gym.

I could literally log my food daily at a “200-300 calorie surplus” from what the macros I should technically be gaining weight on and I won’t. Might not know all the science but I can tell you what my body does. Been in it all my life.

If I eat my “maintenance” I get super, super lean it’s nice for just cruising but annoying when I’m really trying to put on some mass

 

[Broserker]

Just begin to monitor your blood glucose fasted, and at various points throughout the day if you really want to min/max. If you're consistently waking up with high blood glucose levels, and aren't doing anything to mitigate that... you're likely going to be adding quite a bit of unnecessary fat.

 

[LickMyTATE]

Sure, if you’re a competing bodybuilder bulk away, but most regular gym goers have no business bulking with a big surplus.

Second reply but it definitely could easily be the amount of cardio I do.

Esp w that small of surplus.

I don’t care I jam as many calories as possible while I bulk and I’m happy with the small ammt of fat during. Shit last bulk 4-5 meals a day and a half gallon of fair life chocolate milk

 

[MrBrownBear]

The fatter you get the less insulin sensitive you become the less efficiently your body absorbs the nutrients (food) you’re feeding it, so no it doesn’t help. Putting more size in fat terms to move more weight, doesn’t help anymore than if you eat a smaller surplus with minimal fat gain when it comes to muscle growth. Unless you’re a powerlifter or a strong man thats looking to get bigger, stronger and not cut the fat. The leaner you stay the longer you can bulk, the longer you can grow and the less hard of a cut, less chance of muscle loss. Fatter you get sooner you’ll have to cut, harder the cut, more possible muscle loss.

Astro talking like a real educated bodybuilder - Good looks bro