STOP EATING like a CYCLER if you want to GAIN MUSCLE MASS

Summary

In this video, the speaker debunks common myths about muscle growth and dieting for natural athletes. They challenge the idea of the 'anabolic window,' the necessity of eating every few hours, and the myth that a large caloric surplus is needed to gain muscle. The speaker emphasizes that for naturals, the key to gaining muscle lies more in proper training and technique, including progressive overload and reaching muscle failure, rather than obsessing over diet or meal timing. They share insights on how to approach muscle gain effectively without falling into the traps of misguided advice and overcomplication.

Takeaways

• 😀 Natural bodybuilders shouldn't follow the same nutrition advice as those using performance-enhancing substances, as their bodies react differently.
• 😀 The 'anabolic window' myth is debunked—eating immediately after a workout is not crucial for muscle gain. In fact, the window can last up to 48 hours post-workout.
• 😀 Consuming a post-workout meal is not as essential as people believe. Eating within a few hours after training won't significantly impact muscle growth.
• 😀 The idea of eating every 3 hours for muscle growth is misleading—eating more frequently doesn’t necessarily increase muscle synthesis for natural lifters.
• 😀 Increasing testosterone through strategies like cold showers or supplements doesn't have a lasting impact on muscle growth for natural athletes.
• 😀 The need for a large caloric surplus to gain muscle is overestimated. A moderate surplus is sufficient for natural lifters to build muscle without accumulating excessive fat.
• 😀 Gaining muscle naturally involves a balance, not extreme cycles of bulking and cutting. Excessive bulking leads to unnecessary fat gain and inefficiencies.
• 😀 Natural lifters can only gain a limited amount of muscle per month—roughly 500g if everything is done perfectly. Any excess calories are likely stored as fat.
• 😀 To build muscle effectively, you don’t need extreme surpluses or complex meal timing, just enough calories and protein for recovery and growth.
• 😀 The most important factor for muscle growth in natural lifters is proper training, including progressive overload, perfect technique, and reaching muscle failure in every set.

Q & A

What is the common misconception about gaining muscle that many gym-goers believe?

Many gym-goers, especially those who are natural, believe that the methods used by those on performance-enhancing substances (PEDs) will work for them too. This includes the idea that they need to eat or train in specific ways that are often not necessary for natural athletes.

What is the myth about the anabolic window, and why is it false for natural athletes?

The myth of the anabolic window suggests that you must consume a meal or protein shake within 30 minutes to 2 hours after training to maximize muscle growth. For natural athletes, this is false because the recovery process extends up to 48 hours, meaning that the timing of the post-workout meal is not as critical as often claimed.

Why is eating every 3 hours not necessary for natural muscle gain?

Eating every 3 hours is based on the myth that frequent meals optimize muscle growth and metabolism. For natural athletes, the body’s protein synthesis remains effective over a longer period, and meal frequency does not have a significant impact on muscle gain.

How does the body’s ability to build muscle differ between natural athletes and those using performance-enhancing drugs?

Natural athletes rely on their body’s natural hormonal levels and repair processes, which take longer than those of athletes using PEDs. PED users benefit from constant anabolic states, allowing faster muscle recovery and growth. Natural athletes cannot replicate these accelerated recovery processes.

What’s wrong with the concept of bulking with a large caloric surplus?

Bulking with a large caloric surplus can lead to excessive fat gain, which often results in a cycle of fat loss and muscle gain that cancels out progress. Natural athletes only need a small surplus of calories to gain muscle effectively without accumulating unnecessary fat.

How much muscle can a natural athlete realistically gain per month?

A natural athlete can realistically gain about 500 grams of muscle per month if everything is done perfectly. However, for more experienced lifters, this rate will likely decrease, and even beginners may not gain this much due to imperfect training and nutrition.

Why is a large caloric surplus detrimental to natural athletes?

A large caloric surplus, such as 300-400 extra calories per day, can lead to fat gain rather than muscle growth for natural athletes. Natural athletes should aim for a smaller surplus to optimize muscle gain without accumulating unnecessary fat.

How does the training and technique affect muscle gain for natural athletes?

For natural athletes, the most important factor for muscle gain is proper training. This includes having a progressive overload in exercises, mastering proper technique, and ensuring each set reaches muscle failure. Without these, muscle growth will not be maximized.

What is the role of protein intake and meal timing in muscle growth for natural athletes?

While protein intake is essential, the timing of meals and protein shakes is not as critical as many believe. Natural athletes should focus on overall daily calorie and protein intake rather than stressing over post-workout meals or eating every few hours.

How does the environment affect the results of training for natural athletes compared to those using PEDs?

The primary difference is that natural athletes cannot rely on the constant elevated anabolic environment provided by PEDs. Therefore, their muscle-building process depends more on consistent and effective training, rather than manipulating diet and training around the false ideas of PED users.