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How to Build Muscle WITHOUT Bulking (NEW RESEARCH)

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Rating: 4.5; Vote: 2

Can we build muscle without bulking No, right If you want to build muscle, you gotta bulk, right I mean that’s what all the biggest guys in the gym seem to be doing. But bulking can actually be the WRONG way to build muscle for most people. Today I’ll share why that is and how you can build muscle without bulking up. Get ready for some of the best bulking tips you’ve ever seen. It was long believed that the only way for your body to get enough energy for the costly process of muscle growth was by being in a calorie surplus, aka bulking. However, the downside is that you put on a lot of fat in the process. I recently spoke with Dr. Eric Helms, and asked him if he thought bulking is the best way to build muscle. He said it depends upon who you are. If you are relatively new to lifting and you are within what we would call normative ranges of body fat, potentially it is. When I started lifting, my first bulk worked extremely well. But after that, I noticed my bulks became less and less effective. This got me thinking: is overeating really the only way to build muscle Could we turn the excess fat on our bodies into muscle instead Turns out, research shows you don’t need to be in a calorie surplus to build muscle. Dr. Eric Helms agrees that body recomposition is attainable. However, a disclaimer: is body recomp as efficient as an intermediate or advanced lifter being in a small surplus Probably not. But it is one way, another approach that might fit someone better if they're already higher in body fat than they would like to be. Now does all this research mean bulking is useless What if you’re not worried about fat loss and simply want to maximize growth Well, if you're starting at an already high body fat percentage, it's totally fine to go into a surplus and put on muscle, just be aware that it's going to come with more body fat gain. And if you’re already close to where you're comfortable with the way you look, you might want to consider taking an approach where you're eating at maintenance or you're trying to lean gain (build muscle without bulking up, or you might decide to cut first before then eventually bulking. Now, some crucial bulking tips. It’s mostly beginners that benefit from bulking because they have the highest sensitivity to muscle growth. Bulking becomes less effective over time. That said, another population that benefits from traditional bulking would be Sam Salek and professional bodybuilders who take performance-enhancing drugs. Theoretically, when you're using anabolics, your ceiling goes up. This brings us back to the reality that for a natural lifter past the beginner stage, muscle growth is very slow. If you try to rush it, you’ll just gain more fat rather than muscle. You need to scale your diet based on your experience level and how sensitive you are to muscle growth. This brings us to the next question: how many calories should you be eating to build muscle while minimizing fat If you’re a beginner, eat a daily calorie surplus of around 400-500 calories. Once you start to notice that it seems like it's mostly just fat coming on, you want to cut that calorie surplus probably in half roughly, and then just focus on progress in the gym. Try to gain just 1% of your body weight per month by using a small surplus of just 200 to 300 calories. Then, once you get into the advanced stage and are near your genetic ceiling of muscle growth, that’s when you dial it back even further by using a very small surplus. That said, unless you’re super analytical or really dedicated to your fitness goals, I’ll admit tracking all this stuff can get overwhelming especially if you’re trying to nail down a really small surplus. If this sounds like you then don’t worry about tracking anything. Just focus on eating lots of protein, healthy whole foods, and use your strength and your body weight to determine if you’re eating the right amount. If after a month you step on the scale and you’ve gained 10 lbs, then you know you gotta dial it back. On the other hand, if you lost weight and haven’t been getting stronger in the gym, then that’s a sign you gotta eat a bit more. Alright. To summarize, can we build muscle without bulking Yes. But should you It depends on where you’re at. For those who aren’t crazy lean and want to lose fat while building muscle, then eat just enough calories to maintain your weight or at a small deficit to lose no more than half a pound a week. Just keep in mind this approach can become less effective as you get more experienced. On the other end, for those who are less interested in losing fat and want to maximize muscle growth, use the bulking and gaintaining guidelines I presented earlier.
Date: 2024-03-31

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Comments and reviews: 19

amermeleitor
For me counting calories is a hell. I have a bluetooth scale, I mark some limits in my app for body fat percentage. So, if i go below certain body fat, i eat more, if a go above i eat less. I know it's not very accurate, but that give me some boundaries. I could say the weight isn't that important, only works as a reference if something goes out of control, so i put some marks about the weight too. The body fat percentage is the key, my upper hard limit is 18% when growing and between 10%-15% the rest of the time. I think i could stay below 15% all year but it's not funny. I love big meals, cakes, and junk food for a pair of months
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Astamor
The problem with small calorie surplus is that if you mess up counting your calories even a little you might sabotage your gains because small surplus leaves small margin for errors. I still believe bulking with bigger surplus and gaining a bit more fat is worth it because it guarantees you are making gains all the time. So if you don't struggle with discipline during your cut and you maintain calorie deficit somewhere between 300-500 calories you are golden.
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jeremy_ethier
Why be in a deficit, just maintain your weight but make sure you get 1g/lb of body weight of protein and you will gain muscle faster than a deficit, not gaining any fat. I've seen once people start bulking, they can't go back to a cut. The bulking lifestyle destroys their habits, lifestyle, and even hides their results. Just take a lot of protein and eat the way you do right now, some day higher and some lower and train.
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pandajohn5911
The only thing I missed in this video was a short explanation on how to best figure out the maintenance calories that we are to put the deficit/surplus on.
Personally I have been using different calorie-calculators to find the maintenance calories, then subtracted or increased calories on that.
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skyeait5939
ah its all the same shite no matter what video you watch lol. Eat well/supplement/protein, train hard with proper form and dial your diet based on the scale and and performance. That's it the only thing after that is self discipline and motivation which are probably the largest issues of them all.
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southseapirate1
How about those of us that are already obese Aside from diet, should we do more cardio and less weight training I mean that in a sense so that we wouldn't miss out on those newbie gains. Weight train while losing fat, or cardio and lose fat to reach goal then begin weight training
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MetalsForBrunch
its not the growth of the muscle we shoudl think about. its the amount of energy your muscle fibers can generate which depends on your type of training/diet/rest. Steriods will shrink your balls a bit and honestly steriods are bad for your health. Natty is the only way for me.
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GunfighterAlpha
I'm on a zero carb diet at 6-7% body fat. Still get gains. For the average individual, its as simple as eat enough animal based protein and have an adequate fuel source for repair. Listen to YOUR body, it'll tell you all you need to know if you pay attention.
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MeepMeep88
0: 28 LOLLL. really. we need to look at science as to why bulking makes us fatter LOL really.
Whyyyyyyyyyyyyyyy guys whyyyyyyyyyyyyyy. Tell me science hahah
Next up, why working out and staying healthy isn't the same. Let's dive into SCIENCE! ha k I'm done
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dio60707
Dermatologist and other doctors say it is not a good idea to increase and decrease weight constantly. Most people I know are always in a bulk and obsessed with this. I feel good with a lean and athletic look (accompanied with athletic skills.
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KingCam7
Dude, I love the random clips of you stuffing your face with treats. It's an unspoken highlight of your videos that really makes them more fun and entertaining than just straight spitting facts: )
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jeremy_ethier
Wow this is a very excellent and brilliant video bro telling about how to build muscle without bulking and keep it up and keep up the good work as always and take care
Keep smiling always
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seanmchugh9027
At a certain point, you have to bulk. If you're 160 pounds, you can only get so jacked at that body weight. At a certain point, you need to gain weight, and that means calorie surplus.
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jeremy_ethier
I'm an extreme endomorph. Put on fat way too easily, currently losing fat. Would a maintenance diet be better in general for building muscle long term with fat gain I'm an intermediate
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abhinav_725
This guy says the same thing in every video and names it new research. Guys just eat protein and lift weight and eat less to lose weight. Thats all the research u need
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rubixcube3772
I went from 130 to 200 pounds in 5 years of training same bodyfat 10 percent at 5’8, I would have not been able to to do it without bulking and maintenance phases
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Amy_Watson
Easy to make these kinds of gains in nutrition ketosis as your body will easily switch to fat stores to fund growth when you are in a calorie deficit.
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dwelliott79
Thank you for this! I just never felt comfortable in a bulk. I’ve been trying to eat maintenance but with high protein and it feels much better.
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jared6893
Great video, I learnt a lot! And I am an intermediate lifter 6 years in
Have you got any links and studies attached
Would love to read them
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