Best Way to Build Muscle WITHOUT Gaining Weight (Part 1)

[@PictureFit]

Watch Part 2 here: kzbin.info/www/bejne/moCoen6antyll7M

[@uberboat4512]

:)

[@thalapathyvijaybloods6857]

Hey Picture Fit! I'm back to your channel after quite some time!

[@giovannibarbagallo7723]

@@thalapathyvijaybloods6857 same

[@akhil8544]

when will that be...? 🙂

[@DiskoKDiskoL]

...in 6 months

[@krypticz3364]

I’m maintaining at 175lbs and this video just helped me a lot more! I don’t know my exact body fat percentage but I’m relatively lean. Can’t wait for part 2!

[@navarasshrestha5032]

may i ask how tall are you?

[@zuume274]

@@navarasshrestha5032 probably 6’1

[@ma-pf9lx]

so how its going mate?

[@klaasnerincx3212]

lots of gyms have machines to test it, give it a shot!

[@krypticz3364]

@@navarasshrestha5032 5 foot 8 😄

[@nighttrain7578]

The gym I go to does quarterly assessments and that's a great way to track my progress. In June I was 154 pounds and 9.5% bodyfat. By September my weight was up to 160 pounds and my bodyfat was still at 9.5%. I'm actually entering bulking season and just wanted to get a starting point. I guess this shows that gaining lean mass is possible and I'm turning 60 in November.

[@Ahmed-jv7oc]

Don't trust those for body fat😅

[@landonbogosian]

Ur probably like 15 percent

[@nighttrain7578]

Still as part of my assessment, I was able to do 100 push ups in sixty seconds, bench 250 and leg press 390, so I must be doing something right.

[@Marta1Buck]

9.5%, that's super super lean

[@nighttrain7578]

@Olivier Lazure I'm 5'8"

[@cambajax]

I love how you stray away from what is good or bad but focus on what good for YOU. My biggest problem when i started lifting was the body dis-morphia i had. I hated my belly when i started to gain some pounds which made me switch to a cut directly. Now i don't care about a little extra in the winter which i know how to cut down in the summer. People have wrong role models from influencers who have to stay lean all to time. My advise if you want to gain muscle go freaking eat some food. It's the only way to actually get any stronger.

[@SpartanWolf222]

I've been planning on doing this ever since I thought about losing weight while being severely obese, and it's good to know that most of these qualifiers apply to me. (FYI, I'm down about 70 lbs now with another 30 to go to reach my first goal, then try another 20 lbs to reach a 25% body fat composition.)

[@IceCreamMan1923]

Your channel helped me get into fitness 4 years ago and I’m really grateful ❤️ I’m glad to see more great content from you and I hope your business is going well bro

[@ai-bino]

AYOOOO, I've been watching all your videos and been at the gym for a few months thanks to you. Can't wait for part 2!

[@R0ckst4r0ck3r]

This particularly works if you're a begginner and have some body fat, you can build lean muscle with a solid training and enough protein (no less than 1g per kg of BW), and can even shed some fat at the same time since your body will use the fat as fuel.

[@mikelevels1]

Been missing you PictureFit! Great upload as always!

[@YourHuggyFriendo]

Thank you for all your hard work. I find that just hearing you or Jeff Nippard talk about fitness, health and the gym give me the desire to actually go. Even if that video isn't about the gym.

[@happypants9428]

I do love the soft reboot of the channel, but can we get the music back? I’m a relatively newer fan (about a year) and I love the music from the earlier video. It’s very soothing. Were there complaints about it before or something? Maybe I’m out of the loop

[@AlejandroSanAntonio]

Thanks for all the info, buddy. You're the MVP.

[@SirGwl]

Can't wait for part 2! Love your videos

[@DarkVeghetta]

As someone who has a quite low HDL cholesterol level (that's the kind you want more of - I'm at 28.4 mg/dl, with a normal amount being >40 mg/dl), I can't really risk bulking, given that more fat = more fat in one's bloodstream = lower HDL levels (fat dissolves HDL) = higher risk of a heart attack. I'm currently doing a mix of cutting/recomping due to a sedentary past that I've been successfully chipping away at over the past 3.5 months via going to the gym and the odd caloric deficit day here and there (lost ~18 kg from an initial BMI of around 37%, which is now probably closer to 30% or lower). That said, more quality information is always good, so I'm more than happy to watch these videos.

[@hamonthunder2740]

Very nice video man 👍

[@coin777]

Next wideo: best way to gain weight without eating food

[@orbis2664]

Thank god! This helped me with my question💪🏼

[@michaelruiz6530]

I like the idea of finding ways to get stronger without gaining much weight not only that we tend to overestimate how much muscle we have when we bulk up I remember a decade ago trying to bulk up in my early to mid twenties I gained 20 to 25 pounds my squat went up 150 pounds nearly tripled how much weight I did on good morning exercises from 90 gained 3 inches on my arms 4 or more on my legs. I thought I had 12 percent body fat { more like 17} and a 33 inch waste on my 5 5 175 frame. over the years I kept gradually eating less maybe a little more protein and got rid of my cheat day to a small cheat. currently I weigh 162 am actually 12 percent body fat. no more than 30 around interestingly my deadlift is the same or more now than it was when I weighted 175.

[@michealmeadows7366]

“Cut-bulk is the most efficient.”

[@vedishplays]

Greg said you can build muscle while in a deficit and it doesn't matter if you are in a deficit or not

[@BeamMonsterZeus]

I fit into this splendidly. A blend of fasting once or twice a week and eating a ton on one day is how I maintain weight and grow muscle. Just a weekly maintenance thing. Customize your maintenance, guys, it is worth it.

[@kayashkel3862]

Amazing video, been thinking about this!

[@PowerPerPound]

It's so much easier, forgiving, and more efficient using a bulk cut I just can't imagine why anyone would choose this option.

[@mikexcanxjerk]

Its not really forgiving.

[@hUgO6191]

Calisthenics athletes I'd say because you lose relative strength with weight increase

[@thammateesayneewongnaayutt3979]

Hi PictureFit, I would like to request a content about the effect of aging to hypertrophy. Is it true that the more you age, the harder you gain and maintain muscle mass. If yes, what scientific advise on how to retain and/or gain it further? Thanks in advance.

[@MahdiTohidi1]

Love this, can’t wait!

[@Briansgate]

PF, you do great work, and have for years. I thank you for all of your hard work, and sense of humor. Like writing out "are patient" so slowly. LOL

[@J-W_Grimbeek]

Can't wait for part two

[@Ahmed-jv7oc]

Personally I don't think I'll ever bulk or cut

[@akhil8544]

it always feels good to see PictureFit 😀

[@ShaolinPunk101]

Greg doucette approves this message

[@Benutzername260]

Greg Doucette licking his fingers right now.

[@patricko7169]

1:05 callisthenics finally getting the clout it deserves love to see it :)

[@morningcoffeeOW]

Dad is back!❤❤❤

[@jeffreybabino1411]

Very good video when will part 2 come out thanks

[@universeusa]

👍👏👏👏👏 Thanks 🙏 Every little helps!

[@CollinJr]

Lean bulk works for me. Increase calories slowly not using fast food. Makes it a lot easier physically and mentally when it comes time to drop calories.

[@llTheJVlusicInMell]

Yup, this is for me. Maintaining or at a 300 deficit or surplus. No point on hating myself for months on end. I want to be halthier and fitter. Not compete.

[@nifemifatoye]

Can we properly distinguish gaining weight as gaining fat weight and gaining muscle weight? To say you can build muscle without gaining weight sounds is a paradox, if a person stands with more muscle mass today, the mass of the muscles HAS to make the person heavier - meaning weight IS gained?

[@nifemifatoye]

Take me for an example, I used to weigh 68kg before my lifting journey, I am 5'11 and I was very skinny and low body fat. How ridiculous would it be to expect that i could put on all this muscle whilst MAINTAINING my bodyweight at 68kg. No, you HAVE to get heavier if it means you want to walk around with more muscle on your body.

[@Tokahfang]

You basically very slowly trade fat weight for muscle weight. You do need to have some fat! And like PF said, it's slow. I look very different at the same weight, have experienced hypertrophy all over, but it took 3 years.

[@yoeyyoey8937]

This is true. The only way it is possible is if you have too much fat and your fat loss rate matches or exceeds your muscle gain rate

[@Kohli_Ishan]

After soo looong!!💪🏼

[@jastintucay7170]

This is me now. I lose fat very slowly on a deficit and gain fat very quickly on a surplus. Doing maintenance allows progressive overload and I see changes in my body composition faster on maintenance.

[@gsx-rrider842]

Coach Greg will like this video 😄

[@janviiic]

Great videos! Been a long-time subscriber now 😊 I'm a bit lactose intolerant and I've always been curious how much of the protein from milk is my body not absorbing at all because of this condition 🤔 Is it safe to assume you don't absorb any significant amount?

[@ashtar3876]

Lactose is just a different type of sugar from what i know so i would assume there's no difference.

[@TypicallyUniqueOfficial]

I have a different perspective on bulking and cutting. When you eat enough to build up to a certain body weight, your body will adapt to eating a certain caloric amount (say you need 2600 calories to maintain your weight but you eat 3000-3200 calories) your weight will eventually stall. This is where you should stay, because you’re already eating more calories than your body needs to build muscle. Increasing calories just for the sake of continually gaining weight is not necessary. Your already eating enough as evident of your already higher bodyweight, and you’re eating a good amount of calories. The weight on the scale might not be moving but you’re in an optimal state to build muscle. Instead of focusing on the weight to continually go up, and increasing calories, continue to eat at the higher caloric amount (that is already more than you need and that your body will eventually adapt to) and you will put on strength and muscle.

[@51iohC]

will you do a video on training one arm while the other is injured? apparently there are studies that say you should and it actually helps the other arm recover faster?

[@SelejX]

I was expecting a lot of "it depends" in the comments section before the video loaded

[@hamonthunder2740]

Well... It depends

[@SelejX]

​@@hamonthunder2740 the question is at the end of part two... Will it be a "it depends"?

[@diadiaa892]

4:22 i think you should be more specific here to avoid confusion/ miscommunication… Is that

[@Handro_]

00:49 "dam I messed up. We gotta go bald"

[@GekkeToine]

Been on maintenance for 6 months now with insane gains visible!

[@esteb6544]

Great video as usual PF! Could you make a guide for bulking properly? Thanks~~

[@AbielsVlogs]

I’m not sure which to do of 3 since I’m already 180 and have around 25% body fat and little to no muscle. All the weight I gained was because of the first quarantine.

[@Haruyuki_Art]

awesome thank you

[@azimutelefifou9521]

I was just about to bulk, thank you so mutch !

[@lucashenriques4242]

Bulk is the best option bro

[@azimutelefifou9521]

After seing the vid, yes i agree

[@keeganbarboza207]

If you have patience,but can be demotivating

[@azimutelefifou9521]

Yes i know, i'm gonna do a short cut just after

[@gerardopadilla2666]

Do one of "Best Way to Build Muscle WITHOUT Gaining Volume"!

[@Dann_Bo]

Why do KZbin Contin creators lie and say that the video is Linked the video description but it is never there?

[@Vashudev_OnlyHypertrophy]

Hello sir, Need a clarification, I’m eating in 117 cals surplus, so do I need to increase it to 200 cals? If I’m doing lean bulking or that surplus of 117 cals would work for certain time?

[@BlueDino1]

I want to try this and a lot of this applies to me except the last one as I can't really plan ahead what I'm going to eat as I'm a 13 year old and I have to eat only what my mother makes for me so I'm not sure if I should actually try this

[@BlueDino1]

And also I'm not sure if I can set it as a lifestyle for a similar reason

[@CinnamonByte]

0

[@ie2adm212]

It's at least the fourth video about maingaining on this channel, there was no need of this fifth one, the Part2 would have been enough.

[@balanced_barrister]

Love u picturefit

[@alexisF1031]

yes, we’ve been over this many times… like.. a lot of times. it’s called body recomposition. or “man-gaining” (man is for maintaining) - i’m serious, you yourself have made like, 4 videos on this already. is there any new research? why not put that on the tittle :( ugh, I want new information

[@reejaysicat5954]

hey picture fit, i've been eating around 3,000 calories for the past 6 months and for a while i've been weighing and maintaining a 164 body weight. recently i've been weighing a little heavier (169 lbs). i have not changed my diet. i'm 5'9 if that helps. am i finally seeing a growth in muscle? or should i start cutting to around 2800 cals? also i take in around 220g of protein daily.

[@yoeyyoey8937]

How is your performance? You only gained 5 lbs that is not very much unless it was pure muscle but even then you can define it’ll keep gaining. If you cut too much or too often then it will limit the overall rate of muscle gain

[@lorenzomoore7841]

Ok

[@terimaakigaand5857]

If someone is serious abt building muscle then why would they in their right mind will choose to do it in a slower way? Muscle building is hard as it is. Gaining some fat isn't gonna kill u. Bulk up. That's optimal.

[@yoeyyoey8937]

Fr

[@masterace2363]

I started going to the gym about 2 weeks ago and since the last week I don't feel muscle soreness after the training. I train close to failure or even to failure but i don't know if I'm doing something wrong or this supposed to happen. I would be more than happy for the answer.

[@LennyGoReal]

You don`t need to feel sore to know that you had a good workout. After a while you won`t feel sore at all, because the body gets used to training. Just be patient and everything should work out just fine. Have fun!

[@amiracle1269]

Be: consistent/patient

[@prodDaler]

Is bulking and then maintaining effective?

[@yoeyyoey8937]

Maintaining doesn’t really mean anything. You are either bulking or recomping or cutting. And if you want to build muscle then you are only bulking or recomping (which you can only do under excess body fat levels)

[@xclusive2168]

So this is basically a recomp

[@BasedChadman]

I have trouble gaining either. Getting fat would be an accomplishment for me.

[@yoeyyoey8937]

You must EAT! Find what you can tolerate and force feed yourself that. Gallon of milk a day on top of your regular meals will do wonders

[@superapple9043]

Leaving a comment for the algorithm

[@Imhim247]

I am 190lbs now. I want to be 200lbs end of December. Can avocado and boiled eggs can work? Any advice please

[@yoeyyoey8937]

Depends on how much you eat. If you are getting enough protein to facilitate training, then you can just add carbs like rice everyday, make sure that it is at least 300-500 calories extra than your average caloric intake. If you want to gain 10lbs by December then you definitely want to do at least 500 extra calories a day

[@Imhim247]

@@yoeyyoey8937 Thanks! Do you know which food will gain? I'll take any advices

[@yoeyyoey8937]

@@Imhim247 doesn’t matter. Whatever you can commit to eating a lot of and get the most macronutrients and micronutrients from. A lot of people including myself have found success drinking a gallon of milk a day on top of our regular diet in order to bulk fast and easily supply much of the protein for training. Milk also has a lot of micronutrients. But I would look at what nutrients you need and then work backwards to see what foods contribute to this goal and at what caloric cost. If you have issues gaining weight then you’ll have to count calories but generally speaking if you just kinda pig out how you think a heavy person would then that would work. Don’t worry about “clean foods” just watch the fat and sugar intake because these are usually the things that can get people in trouble by skewing the macronutrient content of your diet. So start with how much protein you need (about .75-1g per lb of desired body weight) and then think about what foods you would want to eat that can fulfill that protein requirement, and see how many calories that is, and if it’s too low then you can add stuff on top of that. But that’s why stuff like gallon of milk can be an easy way to do this. Also eating peanut or almond butter or nuts in general can help to gain weight and get protein.

[@Imhim247]

@@yoeyyoey8937 Thank you so much! I greatly appreciate you. I will take all the informations and used it

[@yoeyyoey8937]

@@Imhim247 no problem anytime! Lmk if you have any more questions. Good luck 🍀

[@lordoverride]

I loved the first 4 month when I started with bodyweight training. I couldn't eat enough and I lost 10 kilos at this time. *sigh

[@KristianCatana]

Building muscle without gaining fat you mean

[@AssasinSpike]

Technically speaking then could you not sill gain muscle mass just as fast if you were providing enough resources to build muscle without going too high off your maintenance intake? Say like maybe over your calorie count by 100 at most to guarantee you're providing enought without overbeefing as you would with a bulk. Call it a stable bulk if you will

[@bigpicturegains]

I believe beginners are better served by doing a few cycles over a couple years of bulks and cuts. After you’ve gained an appreciable amount of muscle, you can then play around with things like recomping. I don’t know of anyone drug free who got jacked by never putting on at least some body fat. Tip: Make sure your bulks are primarily with whole food, it will keep you from gaining too much fat.

[@sergioperez1131]

body recomposition is more difficult the more experienced you are. begginer should definitely do it

[@bigpicturegains]

@@sergioperez1131 Disagree. The more experienced you are the more you know how to optimize factors properly to get the most out of a recomp.

[@sergioperez1131]

@@bigpicturegains every single coach will agree with me, recomposition is more difficult the more muscle and leaner you are

[@grim_dave]

I'm gaining muscle and losing weight. It's called getting healthy actually and I've still got fat to burn.

[@basedereh1265]

Good work bro. But that really only works if you are a beginner or starting at a high body fat %

[@amari1368]

I feel like I’m gaining muscle but not gaining any weight trying to eat a lot but I keep going from 130 to 120

[@Sazi_de_Afrikan]

You probably burn a lot of calories through NEAT

[@Abu_theaf]

I think you have a high metabolism there's nothing you can do about you can't gain weight but you can gain muscles don't give up

[@originalname1035]

Track your calories with an app and try to eat at least 3k calories a day and 100g of protein

[@xclusive2168]

Is lean bulking the best way to gain muscle?

[@danyo5509]

Straight bulking is the most optimal way to gain muscle. People don’t know what “lean bulk” actually is. It’s like saying fat-skinny

[@jackjackson3942]

@@danyo5509 Huh?

[@FirinMahLazer1]

It depends how you define "lean bulk". If you mean a small, controlled surplus between 200-500 calories, then maybe. I would say it's AN effective way. Idk if it's THE most effective way to gain muscle but it's definitely the best way to gain muscle while minimizing fat gain.

[@yoeyyoey8937]

No it’s not. You must at the very least 300 calories over your current average, but for the best gains especially if training intensely like strength training, then you want 500-1000 extra calories a day or more depending on your size and goals

[@michaelruiz6530]

@@yoeyyoey8937 your body does not burn as many calories as you think a pound of muscle burns 6 calories vs a pound of fat 2 indeed a thousand calories extra or more does help but in the long run over time that could lead to fat gain. it be better to eat a lot of good nutrition in a controlled manner and see how your body feels when training are you chasing gains? or are you feeling fatigue. if so eat more.

[@Ryan_DeWitt]

Possible yes? Optimal certainly not. Much more possible with new lifters who are already overweight or lifters using anabolics. Laws of thermodynamics apply to weight gain as well as weight loss. Creating new muscle tissue requires energy so either you need an excess of energy "a calorie surplus" or the excess energy needs to come from some other place on your body "fat tissue." However again this is not anywhere near optimal and only really possible to any degree under specific sets of circumstances. Anyone serious

[@LOLI_]

Maingaining is useless

[@possiblypoet]

Hey look! Special Message!

[@electricshark11]

Yayyy

[@Siegbert85]

*fat not weight

[@mlgboi796]

Yo

[@johncalla2151]

"Bulking" is the fitness myth that just won't die. I don't even get it. The way 90% of people believe even the most absurd things just because the other 90% believe it... (this seems to apply outside of the fitness industry as well)

[@yoeyyoey8937]

Before I even watch this video I wanna say that it’s literally not possible unless your rate of fat lose is higher than your rate of muscle gain, and only if you have enough fat where you can build muscle while you lose fat, because building muscle literally requires you to gain weight since muscle literally weighs something 😂

[@ricits4523]

1

[@jukaa1012]

Ha ho

[@eduardovillalon7497]

Oh My god, FIRST

[@ricits4523]

Nah

[@nihirborkar17]

First!!

[@nolesy34]

Muscle without the 𝘸𝘢𝘪𝘵 THERE I FIXED IT

[@RizzoRakuzaki]

This is how we do it~ @gregdoucette

[@boundlessvoyageur5302]

Confirms for me that bulk/cut is the way for me. I miss newbie gains🥲.

[@oodeliriousskittlezoo3700]

where have you been all of my life??? wish i had found your channel earlier 🔥🤍