QUAL O SUPERÁVIT IDEAL PARA BULKING? (SCIENCE BASED)

Summary

This video discusses the art of bulking in fitness, focusing on the importance of managing surplus and body fat percentage for effective muscle growth. The speaker explains how individual training levels, genetics, and body composition impact the ideal caloric surplus for bulking. Practical examples of beginners, intermediate, and advanced athletes are used to demonstrate the different surplus needs. It also emphasizes the need for personalized strategies and professional guidance to avoid common mistakes, offering advice on diet, training, and tracking progress for optimal results.

Takeaways

• 😀 Bulking is a delicate balance between eating enough to gain muscle while avoiding excessive fat gain.
• 😀 Eating too much can lead to unnecessary fat gain, while eating too little can minimize muscle growth.
• 😀 The 'papa bear mode' (eat, train, sleep) is a dream for fitness enthusiasts but requires careful execution to avoid setbacks.
• 😀 The evolutionary margin, or the potential for muscle growth, is a key factor in determining how much surplus one should have while bulking.
• 😀 Your body fat percentage plays a significant role in deciding whether you should bulk or cut, with lower body fat percentages being ideal for bulking.
• 😀 Beginners with low training levels and higher evolutionary margins need a larger surplus to maximize muscle growth.
• 😀 Genetics play an important role in muscle growth potential, and people with different genetics may need a tailored bulking approach.
• 😀 The surplus needed for bulking varies based on training experience, with beginners needing higher surpluses than advanced individuals.
• 😀 Advanced individuals need a smaller surplus due to reduced capacity for muscle protein synthesis as they progress in their training.
• 😀 The ideal surplus for an advanced individual is typically around 10%, but it may vary based on genetics and how their body responds to training.
• 😀 Outliers, or athletes with exceptional genetics, may require a personalized approach to determine their ideal surplus based on individual progress and body response.

Q & A

What is the main topic of the video?

The video discusses the concept of bulking in fitness, focusing on the importance of managing body fat, surplus, and understanding one's evolutionary margin when trying to gain muscle mass.

What is meant by 'evolutionary margin' in the context of bulking?

Evolutionary margin refers to an individual's potential to add muscle mass based on their training level and genetics. The lower the evolutionary margin, the more difficult it is to gain muscle, meaning that a smaller surplus is needed.

How does body fat percentage affect whether someone can bulk?

Body fat percentage is a crucial factor in deciding whether to bulk or cut. If someone has too much body fat, they should cut before bulking. Bulking is typically reserved for those who are lean enough to gain muscle without accumulating excessive fat.

Why is bulking considered a luxury that few can afford?

Bulking is considered a luxury because it requires a person to have a low enough body fat percentage and a good evolutionary margin. Without these factors, individuals risk gaining more fat than muscle, leading to less effective results.

What surplus is recommended for beginners, according to the video?

For beginners, especially those who are very thin or have a low level of training, the recommended surplus is between 10% and 40%. This is because they have a large margin for muscle growth and require more food to maximize muscle gain.

How does training experience influence the recommended surplus for bulking?

The more experienced someone is, the smaller their surplus should be. For intermediate individuals, a surplus of 10% to 15% is ideal, while advanced individuals may only need a 10% surplus due to having a lower evolutionary margin.

What advice is given for people who struggle to eat enough to bulk effectively?

For people who struggle to eat large amounts of food, it's recommended to incorporate liquid meals like shakes or porridges, and consider using carbohydrates like dextrin or maltodextrin to increase calorie intake without needing to eat large volumes of food.

What is the ideal surplus for an advanced individual?

For advanced individuals, a smaller surplus of around 10% is ideal. They already have a significant amount of muscle mass and need a more controlled approach to avoid unnecessary fat gain while still being able to add muscle.

What role do genetics play in bulking, according to the video?

Genetics play a significant role in bulking, as some individuals have superior genetics that allow them to gain muscle more efficiently. However, this does not always align with their training level, meaning that even those with lower genetic potential can still make progress with the right approach.

Why is it important to monitor progress weekly when bulking?

Monitoring progress weekly is important because it allows individuals to assess how their body is responding to the surplus. This helps them adjust their food intake and training strategies to optimize muscle gain and avoid excessive fat gain.