How To Bulk Up Fast WITHOUT Getting Fat (4 Bulking Mistakes SLOWING Your Gains)

Summary

In this video, Jeremy discusses common bulking mistakes that hinder muscle growth. He explains that bulking involves eating at a calorie surplus to gain weight and size, which is ideal for muscle growth. However, he warns against starting a bulk with too much body fat, gaining too much fat over muscle, and not setting a target weight gain rate. Jeremy emphasizes the importance of patience during bulking, as muscle building is a slow process, and suggests tracking progress to adjust the bulking strategy accordingly.

Takeaways

• 💪 A bulk is a period of eating at a calorie surplus to gain weight and add size, which is ideal for building muscle.
• 📊 Bulking is not required for muscle growth but is often the best approach when muscle growth is the main goal due to its greater anabolic effect and protein synthesis response.
• 🏋️‍♂️ It's important to start a bulk lean to maximize muscle growth efficiency and to avoid the need for a long diet to reveal gains later.
• 📉 Research shows that higher body fat levels reduce muscle growth efficiency and increase fat gain per unit of weight.
• 🚫 Avoid gaining too much fat compared to muscle during a bulk; a moderate calorie surplus is more effective for long-term muscle growth.
• 📈 A study found that a high calorie surplus led to a less favorable muscle-to-fat ratio compared to a moderate surplus.
• 🔢 Aim for a small to moderate calorie surplus of around 10-20% above maintenance, with beginners at the higher end and advanced lifters at the lower end.
• 🎯 Set a target rate of weight gain and track it over time to ensure you're gaining muscle effectively without excessive fat accumulation.
• 📉 As training experience increases, the body's ability to gain muscle slows down, so adjust weight gain goals accordingly.
• 🕰 Building muscle is a slow process requiring patience and commitment to a bulk for several months to see noticeable results.
• 📊 Use tools and tracking to monitor progress and adjust your bulking strategy as needed to stay on track with muscle growth goals.

Q & A

What is the primary goal of a bulking phase?

The primary goal of a bulking phase is to eat at a calorie surplus to gain weight and add more size to the muscles.

Why is it not necessary to bulk for muscle growth?

While bulking can be an effective approach for muscle growth, it is not required as muscle can still be built through resistance training even at maintenance or a slight caloric deficit.

What are the two reasons why starting a bulk lean is beneficial?

Starting lean is beneficial because it optimizes muscle growth efficiency and reduces the need for a long diet later to reveal gains by shedding excess fat.

What is the recommended body fat percentage to start a bulk?

It is recommended to start a bulk with a body fat percentage ideally under roughly 15 percent.

How does gaining too much fat during a bulk affect muscle growth?

Gaining too much fat during a bulk can lead to a less efficient muscle to fat ratio, which means more time will be needed to diet and lose fat to reveal muscle gains.

What is the suggested calorie surplus percentage for a bulking phase?

A small to moderate surplus of around 10 to 20 percent above maintenance calories is recommended, with beginners at the higher end and more advanced lifters at the lower end.

Why is it important to set a target rate of weight gain during a bulk?

Setting a target rate of weight gain helps to ensure that you're gaining muscle at an optimal rate and not overeating, which could lead to excessive fat gain.

What is the recommended monthly weight gain percentage for a beginner during a bulk?

A beginner should aim to gain around 1 to 1.5 percent of their body weight per month during a bulk.

Why is patience important during a bulking phase?

Patience is crucial during a bulking phase because muscle growth is a slow process, and the additional fat gained can mask muscle gains, making progress seem slower than it is.

What is the significance of tracking data during a bulk?

Tracking data during a bulk helps to ensure that you are on track with your weight gain goals and allows for adjustments to caloric intake to optimize muscle growth and minimize fat gain.

How can one automate the process of tracking and adjusting during a bulk?

Using nutrition and workout software can automate the process of tracking and adjusting caloric intake and workout routines during a bulk, making it easier to stay on track with muscle building goals.

Outlines

00:00

💪 Understanding Bulking and Common Mistakes

Jeremy introduces the concept of bulking as a period of eating at a calorie surplus to gain weight and build muscle mass. He emphasizes that while bulking is not mandatory for muscle growth, it is often the most effective method for those looking to add size. Jeremy also points out common mistakes made during bulking that can hinder muscle gains, such as not starting lean enough and the physiological inefficiency in muscle growth as body fat increases. He suggests starting bulking under 15% body fat and, if necessary, dieting down first to shed excess fat before beginning a calorie surplus. The summary also touches on the importance of resistance training paired with a positive energy balance for optimal muscle growth.

05:01

📊 Optimal Weight Gain and Patience in Bulking

This paragraph delves into the specifics of gaining weight during a bulk, highlighting the importance of not gaining too much fat relative to muscle. Jeremy references a study that compares the outcomes of high versus low calorie surpluses, showing that a slower, more moderate approach leads to a better muscle-to-fat ratio. He recommends a small to moderate surplus of 10-20% above maintenance calories, with adjustments based on training experience. The summary also includes guidance on setting a target rate of weight gain according to one's training level, as explained by researcher Erich Helms, and adjusting calorie intake based on whether the target weight gain is being met. Lastly, Jeremy addresses the common mistake of impatience during the bulking process, stressing the slow nature of muscle growth and the importance of committing to a bulk for an extended period to see noticeable results.

Keywords

💡Bulking

Bulking refers to a period in which an individual consumes more calories than they expend to gain weight and increase muscle size. It is central to the video's theme as it discusses the process and common mistakes made during bulking that can hinder muscle growth. The script mentions that bulking is ideal for building muscle due to the positive energy balance's anabolic effects and protein synthesis response.

💡Calorie Surplus

A calorie surplus is a state where the intake of calories exceeds the body's energy expenditure. It is a fundamental concept in the video, as it is the primary method for gaining weight during a bulk. The script explains that eating at a calorie surplus is necessary for muscle growth, but it must be managed to ensure the gains are primarily muscle and not fat.

💡Muscle Growth

Muscle growth is the increase in muscle mass, which is the ultimate goal of bulking according to the video. The script emphasizes that while bulking is not the only way to grow muscle, it is often the most effective approach when done correctly. The video discusses how various factors, such as body fat levels and the rate of weight gain, can impact muscle growth efficiency.

💡Body Fat Percentage

Body fat percentage is the proportion of fat to total body weight and is a key concept in the video. It is mentioned as an important factor to consider before starting a bulk, with the recommendation to start bulking under roughly 15% body fat to maximize muscle growth and minimize fat gain.

💡Fat Accumulation

Fat accumulation refers to the increase in body fat during the bulking process. The video warns against excessive fat gain compared to muscle, illustrating the importance of managing the rate of a calorie surplus to optimize the muscle-to-fat ratio, which is crucial for effective bulking.

💡Anabolic Effect

The anabolic effect is the body's response to promote muscle growth and repair, which is heightened during a positive energy balance as discussed in the video. It is a physiological process that is essential for understanding why bulking can be beneficial for muscle growth when paired with resistance training.

💡Protein Synthesis

Protein synthesis is the process by which the body creates new proteins, which is vital for muscle growth. The script mentions that a positive energy balance has been shown to significantly increase protein synthesis, making it a key factor in the muscle-building process during bulking.

💡Resistance Training

Resistance training involves exercises that work against an external force, such as weights, to build muscle strength and size. In the video, it is mentioned as a necessary component of a successful bulk, as it stimulates the anabolic effects and protein synthesis that lead to muscle growth.

💡Weight Gain Rate

The weight gain rate is the speed at which an individual gains weight during a bulk. The video discusses the importance of setting a target rate of weight gain and tracking it over time to ensure that the gains are primarily muscle and not fat. It provides guidelines based on training experience to determine the appropriate rate.

💡Patience

Patience is emphasized in the video as a crucial mindset for those engaging in bulking. It is highlighted as a common mistake to expect rapid results, whereas muscle growth is a slow process that requires time and consistency. The script advises viewers to commit to a bulk for an extended period and to trust the process.

💡Dieting

Dieting in the context of the video refers to the process of reducing calorie intake to lose body fat and reveal muscle gains after a bulk. The script discusses the importance of dieting after a bulk to remove excess fat and emphasizes that it should be done after a period of bulking to ensure that the muscle gains are not obscured by fat.

Highlights

A bulk is a period of eating at a calorie surplus to gain weight and add size, ideal for building muscle.

A positive energy balance is more anabolic and promotes greater protein synthesis than being at maintenance or a deficit.

Common mistakes during bulking can negatively affect muscle building effectiveness.

Starting a bulk while not lean enough can hinder muscle growth and necessitate future dieting.

Research shows higher body fat levels reduce muscle growth efficiency and increase fat gain.

Starting a bulk under 15% body fat is recommended for optimal muscle growth.

Gaining too much fat compared to muscle during a bulk can be a mistake.

A high calorie surplus can lead to a less favorable muscle-to-fat ratio.

A moderate calorie surplus of 10-20% above maintenance is suggested for bulking.

Setting a target rate of weight gain and tracking it is crucial for effective bulking.

Different weight gain goals are suggested based on the training experience level.

Monitoring weekly average weight to ensure hitting the target monthly weight gain.

Patience is essential as muscle building is a slow process and fat gain is inevitable during bulking.

Committing to a bulk for an extended period is necessary for noticeable muscle size.

Bulking should be followed by dieting to reveal the new muscle gains.

Tracking data and adjusting accordingly is vital for staying on track during a bulk.

Build with Science offers nutrition and workout software to automate the muscle building process.

Transcripts

what's going on guys Jeremy here and

today I want to cover why you're not

building muscle I'm more specifically I

want to go through for bulking mistakes

that are in turn slowing down the gains

you could be making first off though

let's cover what exactly a bulk is and

why it's ideal for building muscle so

bulk is simply a period in which you eat

at a calorie surplus in order to gain

weight and add more size now we'll dole

bulk is by no means required for muscle

growth

if building muscle is your main goal

right now than it is in most cases the

best approach for you since we know that

a positive energy balance has been shown

to elicit is significantly greater

anabolic effect and protein synthesis

response than being at maintenance or an

energy deficit for example especially

when you then pair it with resistance

training and although this isn't theory

just as simple as eating more most

people in the process make a handful of

mistakes with it that negatively affects

the muscle building effectiveness of a

bowl and trust me guys I have made every

single mistake in the book but in this

video I'll share with you the most

common ones that you're probably making

and show you exactly what to do instead

so the first mistake is simply not being

lean enough to fully reap the benefits

of a bulk and this is problematic for

two reasons

with the first being that it's just not

optimal for muscle growth because

research has shown that as your level of

body fat increases you actually become

less and less efficient and building

muscle as a result you grow less muscle

and more fat per unit of weight gain due

to various physiological changes and

secondly not being lean enough when you

start your bulk means that further down

the road you're likely going to have to

commit to a long diet to essentially

reveal your gains by getting rid of all

the excess fat that you had initially as

well as any additional fat that you put

on during your bulk and although this is

completely doable and it's something

that I've done in the past dieting in

general is just not enjoyable and the

shorter your dieting period is the less

likely you're gonna be to call it quits

halfway through the diet and never

really get rid of that excess fat that's

essentially masking your gains or in

other words you're gonna be stuck in the

therefore to avoid these two problems

and to maximize our chances of building

muscle and not fat so you want to start

out fairly lean ideally under roughly 15

percent body fat and then in the event

that you're higher than this a much

better option for you is to first diet

down to get rid of the excess fat before

you then commit to a calorie surplus

this is just a much better approach not

only to make your future bulk more

effective but also because we know that

the more body fat you have the greater

your ability is to actually still build

muscle while losing fat in the process

so it really is just a win-win the next

mistake is gaining too much fat compared

to muscles during your bulk and although

my previous point will help minimize

this where a lot of people believe when

it comes to bulking is that the more

food you just stuff yourself with the

more gains you're gonna make in the

process now this is technically true but

only up to a certain point and beyond

this point the extra food that you take

in will now start to significantly

contribute more to fat accumulation

instead of muscle growth which is then

going to take a lot of time of diet in

to get rid of and illustrating this

point perfectly is a very recent weigh

90 paper that split lifters up into two

bulking conditions one with a very high

calorie surplus to gain weight quickly

and another with a lower energy surplus

to gain weight a slower rate and what

they found is that although the high

surplus group did end up gaining more

muscle than the lower surplus group when

you crunch the numbers that we can see

that the high surplus group was actually

gaining muscle versus fat mass at a four

to three ratio compared to a much more

effective four to one ratio and the

small surplus group so for example even

though the high surplus group could gain

four pounds will weight much faster only

a pound of this would be muscle with the

breast being fat whereas although the

small surplus group would take much

longer to gain this amount of weight

three pounds of it would be muscle and

only one pound of it will be fat and

other papers like this 2013 one have

found similar results as well just

meaning that although you can just

technically eat more and gain more a

slower approach is going to be a law

more effective in the long run due to

the more favorable muscle to fat

accumulation ratio something that I've

unfortunately have to

learn through experience now in terms of

specifics I'd use the recommendations of

a recent 2019 nutrition review which is

to implement a small to moderate surplus

of around 10 to 20 percent above your

maintenance calories with beginners

being at the higher end of this and more

advanced lifters being at the lower end

of this but in addition to implementing

this you need to then avoid the mistake

of not setting yourself a target rate of

weight gain and tracking that over time

because although we just talked about

how the body has an ideal rate at which

it can put on new muscle we also know

that this rate actually slows down the

longer we train meaning that you should

be setting a goal rate of weight gain

throughout your bulk that's in

accordance with your training experience

and then making sure that you're

actually hitting that goal and

researcher Erich Helms has done a great

job of explaining how to effectively do

so by using this chart that'll pop up on

the screen so for example if you're a

beginner which is defined here by

someone who is able to lift more weight

in the gym pretty quickly so week after

week then you should aim to gain around

1 to 1.5 percent of your body weight per

month whereas if you were more

intermediate or advanced you'd want to

then slow this down accordingly since

your body just won't be able to put on

new muscles rapidly as it could when

you're a beginner and then after you set

this goal rate of monthly weight gain

simply monitor your weekly average way

to determine if you're actually hitting

this goal every month if you find out

that you're under shooting your goal for

example then you simply increase your

calorie slightly whereas if you're

overshooting your goal for example then

simply decrease your calorie slightly

but doing this is just going to ensure

that you're on the right track and

you're not either eating too much and

getting in too much fat or evening too

little and slowing down your muscle

growth as a result now the last but

probably most relatable mistake when it

comes to bulking is simply just not

being patient enough because what you

have to realize is that unlike fat loss

building muscle is a very slow process

and to make matters worse during your

bulk it's inevitable that in addition to

the muscle that you gain you're also

going to gain at least a bit of fat

throughout the process which in turn can

basically just hide the atom loss so

that you gain

and make it visually seem as if you're

not really making any progress

this often then leads people to go back

to diet into soon and not really make

any progress as a result instead you

just need to understand that it takes

several months and even years when

you're more advanced to put on any

noticeable size which is why it's

absolutely vital that you actually

commit to a bulk for an extended period

of time so at least a couple months for

example throughout which you're both

hitting your target monthly weight

increases and increasing your strength

in the gym and then whenever your body

fat approaches the upper limit that I

mentioned earlier or you're just

satisfied with the size that you've

added you can then die down to

essentially reveal the new gains that

you've made but at the end of the day

guys when it comes to bulk and in

building muscle you just need to be

patient you need to trust the process

and you need to track as much data as

you can along the way so you know when

you're you're off track and you can

adjust accordingly

that's exactly why within my boat with

science programs we created various

nutrition and workout software that

basically automates this whole process

for you enabling you to essentially

shortcut your muscle building process

just like Abdullah over here was able to

do and discover which program is best

for you and your specific situation just

simply head on over to build with

science comm and take the starting-point

quiz to find out anyways thank you so

much for watching guys I hope you

enjoyed this one please show your

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much for all the support guys I'll see

you next time

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