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.