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Can we build muscle without bulking? No, right? If you want to build muscle, you gotta bulk, right? I mean that’s what all the biggest guys in the gym seem to be doing. But bulking can actually be the WRONG way to build muscle for most people. Today I’ll share why that is and how you can build muscle without bulking up. Get ready for some of the best bulking tips you’ve ever seen.
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It was long believed that the only way for your body to get enough energy for the costly process of muscle growth was by being in a calorie surplus, aka “bulking”. However, the downside is that you put on a lot of fat in the process. I recently spoke with Dr. Eric Helms, and asked him if he thought bulking is the best way to build muscle. He said it depends upon who you are. If you are relatively new to lifting and you are within what we would call normative ranges of body fat, potentially it is.
When I started lifting, my first bulk worked extremely well. But after that, I noticed my bulks became less and less effective. This got me thinking: is overeating really the only way to build muscle? Could we turn the excess fat on our bodies into muscle instead? Turns out, research shows you don’t need to be in a calorie surplus to build muscle. Dr. Eric Helms agrees that body recomposition is attainable. However, a disclaimer: is body recomp as efficient as an intermediate or advanced lifter being in a small surplus? Probably not. But it is one way, another approach that might fit someone better if they're already higher in body fat than they would like to be.
Now does all this research mean bulking is useless? What if you’re not worried about fat loss and simply want to maximize growth? Well, if you're starting at an already high body fat percentage, it's totally fine to go into a surplus and put on muscle, just be aware that it's going to come with more body fat gain. And if you’re already close to where you're comfortable with the way you look, you might want to consider taking an approach where you're eating at maintenance or you're trying to lean gain (build muscle without bulking up), or you might decide to cut first before then eventually bulking.
Now, some crucial bulking tips. It’s mostly beginners that benefit from bulking because they have the highest sensitivity to muscle growth. Bulking becomes less effective over time. That said, another “population” that benefits from traditional bulking would be Sam Salek and professional bodybuilders who take performance-enhancing drugs. Theoretically, when you're using anabolics, your ceiling goes up.
This brings us back to the reality that for a natural lifter past the beginner stage, muscle growth is very slow. If you try to rush it, you’ll just gain more fat rather than muscle. You need to scale your diet based on your experience level and how sensitive you are to muscle growth. This brings us to the next question: how many calories should you be eating to build muscle while minimizing fat?
If you’re a beginner, eat a daily calorie surplus of around 400-500 calories. Once you start to notice that it seems like it's mostly just fat coming on, you want to cut that calorie surplus probably in half roughly, and then just focus on progress in the gym. Try to gain just 1% of your body weight per month by using a small surplus of just 200 to 300 calories. Then, once you get into the advanced stage and are near your genetic ceiling of muscle growth, that’s when you dial it back even further by using a very small surplus.
That said, unless you’re super analytical or really dedicated to your fitness goals, I’ll admit tracking all this stuff can get overwhelming especially if you’re trying to nail down a really small surplus. If this sounds like you then don’t worry about tracking anything. Just focus on eating lots of protein, healthy whole foods, and use your strength and your body weight to determine if you’re eating the right amount. If after a month you step on the scale and you’ve gained 10 lbs, then you know you gotta dial it back. On the other hand, if you lost weight and haven’t been getting stronger in the gym, then that’s a sign you gotta eat a bit more.
Alright. To summarize, can we build muscle without bulking? Yes. But should you? It depends on where you’re at. For those who aren’t crazy lean and want to lose fat while building muscle, then eat just enough calories to maintain your weight or at a small deficit to lose no more than half a pound a week. Just keep in mind this approach can become less effective as you get more experienced. On the other end, for those who are less interested in losing fat and want to maximize muscle growth, use the bulking and “gaintaining” guidelines I presented earlier.
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SOURCES:
https://www.ncbi.nlm.nih.gov/pubmed/23679146
https://www.ncbi.nlm.nih.gov/pubmed/20713720
https://www.ncbi.nlm.nih.gov/pubmed/29438540
https://www.ncbi.nlm.nih.gov/pubmed/21424716
https://www.ncbi.nlm.nih.gov/pubmed/19088794
https://www.ncbi.nlm.nih.gov/pubmed/26189608
Music: Blue Wednesday - Tick Tock:
https://soundcloud.com/bluewednesday
Epidemic Sound
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard 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. Jeff Nippard 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.
View full lesson: https://ed.ted.com/lessons/wha....t-makes-muscles-grow
We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible.
Lesson by Jeffrey Siegel, animation by Brett Underhill.
How to build muscle WITHOUT gaining fat. Everything you need to know about gaining muscle made SUPER EASY!
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Studies cited in this video:
https://pubmed.ncbi.nlm.nih.gov/31247944/
https://pubmed.ncbi.nlm.nih.gov/19204579/
https://pubmed.ncbi.nlm.nih.gov/23679146/
https://pubmed.ncbi.nlm.nih.gov/12094125/
Music used:
Effortless - Smoke & Mirrors Vol 1. [Double 12" Vinyl]
https://on.soundcloud.com/P2dGCcwks4ffsWry5
Today's video I break down my TOP 5 RULES you need to know if you want to build muscle and STAY LEAN year around and maintain six pack abs.
I talk diet, meal timing, training and recovery to help you optimize your fitness journey and gain quality muscle in the process! Building muscle while eating at maintenance or a calorie DEFICIT is totally possible. I've been doing it for years and explain exactly how it's done.
Hope you enjoy the video and can utilize some of these tips in your daily routine!
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In this video I explain the basic requirements of building muscle and I give some personal tips on how to optimise for muscle growth.
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#Bodybuilding #Muscle #Shorts
Over the past 8 years of consistent weight training I have been able to put on roughly 20lbs of muscle without the excess fat gain and without bulking. Surprisingly, I have not found a lot other videos covering this topic so I figured I'd make a video covering the important factors that helped me build muscle without actually bulking for those that WANT to build a great physique while staying lean or at the very least not increasing body fat.
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This workout will show you how to gain muscle at home - no equipment needed!
This Full body home workout will add mass to your body in no time.
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My BUILD. Reload programme training + nutrition programme for building muscle, increasing your metabolism and staying functional is now live!! And you already know it’s approved by one of the most respected Registered Dietitians in the world, behind Gold Medal Olympians and more, Renee McGregor! 🥇 Just head to https://natachaoceane.com ❤️
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Hey my friends! Today we're gonna dive into the best techniques and tricks for building muscle based on the latest science (:
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Here's a small selection of my fave references for the video, worth checking out:
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC69505
https://pubmed.ncbi.nlm.nih.gov/28706859/
https://pubmed.ncbi.nlm.nih.gov/20847704/
https://pubmed.ncbi.nlm.nih.gov/29282529/
https://journals.physiology.or....g/doi/epdfplus/10.11
https://link.springer.com/arti....cle/10.1007/s40279-0
https://journals.lww.com/nsca-....jscr/Abstract/2022/0
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC77250
https://www.sciencedirect.com/....sdfe/reader/pii/S209
https://pubmed.ncbi.nlm.nih.gov/33555822/
https://pubmed.ncbi.nlm.nih.gov/34769755/
https://pubmed.ncbi.nlm.nih.gov/32252103/
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC69342
https://pubmed.ncbi.nlm.nih.gov/30558493/
https://pubmed.ncbi.nlm.nih.gov/28641044/
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC69342pdf/pone.0226989.pdf
https://pubmed.ncbi.nlm.nih.gov/25601394/
https://link.springer.com/arti....cle/10.1007/s10865-0
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC34388
https://www.ncbi.nlm.nih.gov/p....mc/articles/PMC83104
https://www.sciencedirect.com/....topics/medicine-and-
The 3 things that you MUST DO to gain muscle FAST and GET RESULTS!!
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Tags: Andrew Huberman, Huberman lab podcast, Huberman lab, neuroscientist, Stanford professor, muscle gain, exercise, fasting, best time to fast, best time to exercise, muscle growth, repair, fat burning, high-intensity interval training, resistance training, health, fitness, science, nutrition, weightlifting, bodybuilding, strength training, hormones, autophagy, intermittent fasting, time-restricted eating, protein shakes, whey protein, post-workout supplements, gym, weightlifting gym, fitness coach, recovery, healthy lifestyle.
Today I'm giving you guys a closer look at how I've been able to build muscle without bulking for the past 4 years!
Checkout my Amazon Shop, Training and Socials
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Can you gain muscle and lose fat at the same time? Yes, and I will tell you how.
#mindset #motivation #selfimprovement #selfimprove #fitness #gym
Enjoy
Your muscles change a lot over the course of your life. In this episode, Patrick breaks down everything you need to know about how muscles form, grow, and how to stay strong later in life.
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While some aspects of aging are hard to picture and are the topic of ongoing research, one that we know quite a bit about is muscle.
But muscle is complex. Not only is it always adapting to how we use it, our muscle also changes multiple times over the course of our lives.
Today, we’ll learn about how our muscles change from the time we’re just a fetus, to our last mortal moments. There are three types of muscle: cardiac muscle, smooth muscle, and skeletal muscle.
As you might’ve guessed, cardiac muscle exists in our hearts. Smooth muscle can be found around our blood vessels and certain organs. And finally skeletal muscle is the type of muscle that lets you move you body, and it is also the focus of this episode.
Skeletal muscle is the most massive group of tissue in your body accounting for about forty percent of your body weight, so where does it come from?
Find out the answer and more in this Human.
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Read More:
Everything you’ve ever wanted to know about muscles
https://www.popsci.com/build-m....uscle-faq-exercise-e
“Muscles form when specialized long and tubular cells, known as myocytes, band together in a process called myogenesis. These fibers are distributed throughout our bodies and come in many different shapes, sizes, and forms.”
How to Fight Sarcopenia
https://www.healthline.com/nutrition/sarcopenia
“Sarcopenia, also known as muscle loss, is a common condition that affects 10% of adults who are over 50 years old. While it can decrease life expectancy and quality of life, there are actions you can take to prevent and even reverse the condition.”
What is muscle atrophy?
https://medlineplus.gov/ency/article/003188.htm
“There are three types of muscle atrophy: physiologic, pathologic, and neurogenic. Physiologic atrophy is caused by not using the muscles enough. This type of atrophy can often be reversed with exercise and better nutrition.”
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This Seeker health miniseries will dive deep into the cellular structures, human systems, and overall anatomy that work together to keep our bodies going. Using the visual structure and quick pacing of Seeker’s Sick series, these human bio-focused episodes will give a new audience an inside look on what’s happening inside all of us.
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