How to bulk fast without getting fat
How To Bulk Up Fast WITHOUT Getting Fat (4 Bulking Mistakes SLOWING Your Gains)
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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
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much for all the support guys I'll see
you next time
[Music]
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