GET SHREDDED & BUILD MUSCLE NATURALLY (REVOLUTIONARY)

Summary

In this video, the speaker challenges the traditional belief that bulking is necessary to gain muscle. They explain how it is possible to gain muscle while in a calorie deficit, with proper training and nutrition. By focusing on high-protein intake, high-frequency training, prioritizing carbs, and increasing cardio, the speaker has successfully gained muscle while cutting. They emphasize the importance of not lowering weights during a cut, maintaining strength, and using body fat as an energy source. The key takeaway is that anyone can progress in the gym while cutting, dispelling the myth of needing to bulk.

Takeaways

• 😀 It's possible to gain muscle while cutting, contrary to the common belief that you must bulk to gain muscle.
• 😀 The key to muscle gain during a cut is maintaining a small calorie deficit, around 200-500 calories, while focusing on slow fat loss.
• 😀 Strength increases during a cut can indicate muscle gain, as strength and mechanical tension are directly linked to hypertrophy.
• 😀 To build muscle, you need a stimulus (training) and energy (calories), with body fat acting as an energy reserve when you're in a calorie deficit.
• 😀 High protein intake (around 1.1g per pound of body weight) is essential to combat muscle atrophy while in a calorie deficit.
• 😀 High-frequency training is crucial for preventing muscle atrophy, meaning you should train muscle groups more frequently than once a week.
• 😀 Prioritize carbs over fats to ensure you have enough energy for your lifts and muscle stimulation, preventing muscle loss.
• 😀 Increasing cardio gradually (e.g., adding 5 minutes per week) helps burn more calories without sacrificing essential nutrients and protein.
• 😀 It’s important to train hard, even during a cut, and avoid reducing weight in your lifts—muscle gain is still possible with proper diet and effort.
• 😀 If you're under 10% body fat, you may not be in the optimal state for muscle gain, but maintaining muscle mass and strength is still possible.
• 😀 Bulking up to 20% body fat isn't necessary for muscle gain; you don't need excess calories to build muscle, and focusing on fat gain is counterproductive.

Q & A

What is the main argument made in the video about gaining muscle while cutting?

The video challenges the common belief that muscle gain requires bulking. The speaker argues that it is possible to gain muscle while in a calorie deficit (cutting) by maintaining a proper balance of protein intake, training intensity, and using body fat as an energy source.

How does the speaker prove their point about gaining muscle while cutting?

The speaker shares their own experience of being in a calorie deficit for several weeks while still increasing their lifts, which suggests muscle growth. They also emphasize the role of mechanical tension in hypertrophy and their consistent progress in strength despite being in a calorie deficit.

What role does protein play in gaining muscle while cutting?

Protein is crucial to combat muscle atrophy (muscle loss). The speaker recommends consuming at least 1.1 grams of protein per pound of body weight to support muscle retention and growth while in a calorie deficit.

What is meant by 'mechanical tension' and why is it important for muscle growth?

Mechanical tension refers to the stress placed on muscles during resistance training. Increasing mechanical tension by progressively lifting heavier weights creates the stimulus needed for muscle growth (hypertrophy).

What type of training does the speaker recommend for those looking to gain muscle while cutting?

The speaker recommends high-frequency training, where muscles are trained multiple times per week. This approach helps to prevent muscle atrophy and ensures constant stimulus for muscle growth.

Why does the speaker suggest prioritizing carbs over fats during a cut?

Carbohydrates are emphasized because they provide the energy needed for effective training. If carbs are depleted, performance during workouts suffers, potentially leading to muscle loss. The speaker suggests consuming 3 grams of fat per body weight and filling the rest with carbs.

How does the speaker suggest managing calorie intake while cutting?

Rather than drastically reducing calories, the speaker recommends increasing cardio and steps to burn more calories. This helps preserve muscle and protein intake while allowing for fat loss. They also advise reducing calorie intake gradually, only when necessary.

What is the significance of training hard during a cut?

Training hard is critical during a cut because even though it feels more difficult due to reduced energy levels, maintaining the intensity of workouts is essential for muscle retention and continued progress. Lowering weights during a cut can lead to muscle loss.

At what body fat percentage does the speaker say muscle growth becomes difficult?

The speaker mentions that when body fat drops below 10%, it becomes more difficult to grow muscle, as the body enters a survival state rather than a growth state. At this point, the focus shifts to maintaining muscle rather than building it.

What is the speaker's opinion on bulking at higher body fat percentages?

The speaker criticizes bulking at higher body fat percentages, especially around 20%, as unnecessary and counterproductive. They argue that people often mistake fat gain for muscle gain, which leads to excessive body fat without significant muscle development.