Embrace The Bulk!

[@AleAlejandro666]

Youre right about fluffier guys not having to be as on point with things like nutrition. Hardest part of gaining weight as a low appetite guy is just the consistency; even if I’m slamming down ~3-4K calories a day, all it takes is a few days of negligence and I wind up in a net deficit by the end of the week

[@John-cena6483]

I straight up lost five pounds in two weeks just by eating to satiation

[@skair5425]

This exactly - it took me 3-4 months to learn how to really dial in the surplus each day.

[@SXLLXNBXE]

@@John-cena6483 carnivore

[@JackBegotti]

@@John-cena6483 need to track bro

[@d3an.o]

Facts bro

[@iwnl_vale]

You've become by far one of the most mature lifting youtubers I know, your advice is always great, it's been crazy to see your evolution through the years.

[@AlexLeonidas]

Thank you, Vale!

[@GVS]

Great stuff. I used to look pretty sloppy at 210lbs. But each time I get here, things look a bit better.

[@AlexLeonidas]

It's a great feeling when you're legitimately leaner than the last time being that heavy 💯

[@eddy6962]

I recently completed my first successful bulk. Went from 125 lbs to 139-140 lbs in about 4 months. I’ve proven to myself that I can put on the weight when required and now I’ve started a cut to show the muscle I’ve built.

[@AlexLeonidas]

Awesome work Eddy!!

[@nomadicstrength]

Wish me luck bros. In two weeks I'm heading out to go hike the Continental Divide Trail, 3100 miles over 4-5 months, from Canada to Mexico. This year I will complete my triple crown (Appalachian Trail, Pacific Crest Trail, Continental Divide Trail). Imma bulk so hard after this. 🤣

[@AlexLeonidas]

Hell yeah man, some real conditioning gains!! Lol you'll blow up after finishing that.

[@ce8539]

good luck and stay safe, I've done the Appalachian Trail and it was a blast. I was stupid and said "im not taking any pictures I want to experience it all first hand", I regret that immensely as I only have a starting photo in Maine and an ending photo in Georgia.

[@redvelvet5374]

Go get it!

[@markymarkeaton]

Getting to 17-18% BF on my bulk (started around 11-12% in November) and have been doubting keeping going but have some strength goals that I don’t mind gaining weight to hit. Needed a video like this to keep it going a bit longer and embrace the gains I’ll make during the next few months

[@TheBcoolGuy]

don't ever cut before 20%, bro! bulking is life!

[@markymarkeaton]

@@TheBcoolGuy definitely something I’m learning more bro! Spent too long in the 175-185 range as a 6’ guy but now I’m up to a solid 205

[@sergiosantana7103]

There is absolutely no reason to get above 15%... just look at the guys telling you to do so... testosterone drops at 15% and dips big time at 20% 11 to 15% is a bulk. And you can still make gains at 10%, just have to be very careful with hitting protien and fat #s.

[@aidaninsua]

@@markymarkeaton very nice bro💪🏼

[@DavidRamirez831]

Haha same exact time frame here and BF % my friend! So far up 24 pound ever since November 💪🏼

[@robo9466]

The problem with maingaining is that tracking small calorie surpluses (i.e under 200) isn’t really possible.

[@thestonecircle]

I kept myself at a super lean 145 for years. Just kept spinning my wheels trying to gain strength never really making much progress (endurance was crazy though). I started bulking running Naturally Enhanced a year ago and I'll never go back! Up to 167 right now, and still going, not force feeding too much like I have in the past. Have made crazy gains on everything! Your "don't waste your bulk" video was also really helpful and kept me accountable.

[@AlexLeonidas]

Now that's what I'm friggen talking about!!!!

[@Bigbiceps301]

what’s ur height

[@xavierrenegainzangel]

Definitely been embracing that mindset lately! Wanted to stay lean for calisthenics but bulking has even helped me with my calisthenics surprisingly! Keep pumping out the dope content bro!

[@brad7121]

I’m still in my first year of training but for the first 8 months I bulked and now I’m on my 8th week of cutting very happy with the progress looking forward to being able to bulk again

[@NorEEzta]

I like how if I've been undereating, I'll carb up for a couple days and the muscles fill in. It's made me feel better about experimenting with mini cuts and bulks, refeeds and deloads.

[@ck3125]

Totally. Honestly always look my best two weeks into a bulk after a cut. Muscles just soak up glycogen, and you look so much bigger while still just as lean

[@aidaninsua]

@@ck3125 yep. Or like a month before you finish a cut. I’ve always had a tendency to take cuts like 4-5 lbs too far.

[@pokevip07]

This video after Alex Eubank’s jump on TRT really has a stronger meaning

[@dblifts8887]

As someone that used to not bulk (spun my wheels for a couple of years), I was stuck at 155lbs with plateaued lifts. Once COVID hit, I got fed up with not making progress, and decided to finally commit to a bulk. My strength exploded, getting to a 5x10 365lbs squat, a 3pl8 close grip bench, and a 395lbs for 10 deadlift, all at around 185lbs. I’m totally content with my SBD numbers, but I must admit that I’m having a hard time committing to cutting. 😂 I got so many compliments on looking swole that I seriously wanted to bulk for as long as I could. But now, having a vacation to Hawaii in 16 weeks I think I will finally do a cut to around 160-165 before I eventually bulk back up to 185lbs. Next time, I’d like to focus on weighted calisthenics, and maybe OHP or front squat. Don’t be afraid to bulk guys, you can always get the six pack again later. 💪

[@AlexLeonidas]

Holy crap those are SERIOUS numbers my bro, should be damn proud and makes sense why you look jacked AF haha. Keep grinding King, after the cut you'll be shocked 👑💯

[@dblifts8887]

@@AlexLeonidas thanks Alex! I still have a lot to learn in all honesty, and I’m glad that channels like you are giving out no nonsense advice on how to get big and strong. Keep on training yourself!

[@natural5546]

@@dblifts8887 Damn were you a novice or an intermediate? And just how much of a surplus did you eat in? I feel weak with my progress but maybe that's cos I'm a beginner idk.

[@dblifts8887]

@@natural5546 I’d say I’m like intermediate now! And honestly, I couldn’t tell you the exact numbers for the surplus I just made sure I was slowly gaining weight over 2 years.

[@NikateeN]

Damn… it’s like you made this video for me specifically, because I’ve been battling with myself for the last year over bulking. I lost a bunch of weight years ago, started lifting, bulked a little too quickly and gained a little too much fat. I cut down and liked what I saw so I’ve been sitting at 170lbs for the last year. My lifts go up very slowly but my body hasn’t changed at all. I need to get over my fear of some fat gain and bite the bullet on a slow bulk. This video has helped a lot, thanks dude!

[@AlexLeonidas]

Happy you resonated with this video, let's go dude!! 💪🏻💯

[@BrawnyKingFitness]

I think people are more likely to embrace bulking if they understand that being 15-20% BF is not overweight or fat. With all the shredded all-year-round influencers, people think that they will look terrible if they bulk when in reality they are leaner than 95% of the population. If you look at old Hollywood actors, most were at 15-20% BF. No one called them fat or ugly. Thank you for making this video Alex, many people need to hear this.

[@AlexLeonidas]

Some serious gems here, preach!!

[@americantrash593]

So glad we got real guys like you out here bro

[@Joaco.knopoff]

Started lifting at 16 at 47kg (103 pounds)without really caring about nutrition . I am now 18 reaching 60kg (132 pounds) which was a long term goal back then. Started bulking at the start of this years and it has been great. Still have a long way ahead but I enjoy the journey. As always,great content Alex, appreciate you

[@Gigaflare8822]

Being bulked just suits me and my needs more. I like eating food and lifting heavy weights, and I feel much better about my appearance when I'm heavier. The bulked look just looks great, and there's just something about filling out large T-shirts that feels satisfying. 15-20% is a great range. If you eat healthily and exercise regularly (that includes cardio), you'll be in great health.

[@camsfitness1745]

I agree man. I used to always get so obsessed when I was younger about being shredded/ripped with abs but now that I'm getting older, I've put on a lot more weight and enjoy the look far more then being ripped. Plus I love to eat too. I like that I don't have to constantly be restrict with my diet, I can enjoy food a little more compared to being lean. Plus I like lifting heavy And want to get strong ass lifts.

[@GodKing_Guts]

your spot on. once i stopped trying to lose weight and bulked up i got leaner over time and stayed the same weight. its a great way to put on solid muscle

[@drx06]

Big facts! I went from 150 to 170 then cut down to 155. My first thought was “I didn’t look this good last time I was this weight.” I’m now around 160-165 and doing a slow bulk. My lifts are still going up, recovery is good so I’m on a good track.

[@AlexLeonidas]

Now that's what's up!

[@Leexdd]

Agreed! Pretty good idea of who you were referring to. You used to be playing catch up, but now your bench, ohp, weighted pull up and weighted dip have surpassed him, and the numbers will keep going up.

[@nbf-fb1xs]

Your last point is good. When I started bulking out of my leanest state, I found it was hard to actually gain small amounts of weight from week to week, my volume of cardio in my sport training was dynamic and it was hard to find that exact 300+ calorie point. I’d be up 1 week and down the next. So I just started eating way more, until the weight started trending up. Then when I noticed the love handles, I just started maingaining. And I feel pretty good, not quite as good as when I was in a huge surplus, but pretty close. Making progress, good recovery, don’t feel beat to shit.

[@paulvelasquez4752]

Great vid… I finally realized I wasn’t getting my gains because I needed to truly bulk. In the middle of a true 5 month bulk where I will have gained 10-12 lbs. Already stronger then ever halfway through the bulk. In the past I was always about maintenance and just gained strength so slowly…

[@LolSaiYes]

all i can think is i wish i had this kind of content 10 years ago. thanks for your channel man, i love the fitness channels i've found. off to the gym for me

[@AlexLeonidas]

Cheers Sai, the new era of natty fitness channels will get you right. Keep making those gains 💪🏻👊🏻

[@lukaskarlgerhard]

Bro I’m one of those early intermediate lifters (3 years) and I’m on my first proper bulk and have been for 3 months. This is the pep talk I needed to keep at it and to stop worrying about putting on a bit of fluff, the strength gains have been the best in my whole time of training! Thanks for this man

[@Bulkingonly]

Currently embracing the bulk and loving it. It's my first time lifting 120lbs OHP with 4 reps. Can't wait for more 💯

[@glenndiddy]

This is how I gained 20lbs of muscle so far, I'm nowhere near my natural limit yet. I have at least another 20 lbs of muscle left to go and who knows, by that time I might think 60 total is possible. Stay grinding, lets really see what the human body is capable of

[@scoopypoopy823]

Great progress.

[@kip.k]

Layne Norton (biolayne) likes to say if you chase 2 rabbits at the same time you won’t catch either.

[@sidikaissouni5752]

I still dont know how this channel doesn't have at least a million subscribers...Bruuuuh out here dropping Major Game💯 keep it up 😎💪🏽

[@CaptainCowboy476]

Dude. Your logic behind lifting and training is the best by far. You just have such a realistic approach. You test shit out on yourself and post the results. Simple. I love it. The way you train and think is just awesome in its simplicity. So many others try to complicate it with scientific studies, and high volume vs low volume, and splits etc... Thanks for keeping it uncomplicated . ..

[@AlexLeonidas]

Thank you Cowboy! I'm happy that you find the videos simple & informative. The combination of experience with some science equals great results, but at the end of the day one shouldn't have to break their head.

[@JuliusCaesar103]

Hell yes! Thank you for the extra motivation Alex, I just finished the cut and am ready to bulk. I just know it's going to be an amazing time!! Respect brother!

[@johannduplessis3467]

Your spot on as always and always great content. I put on quite a bit of fat last year to push my squat up from 286lbs to 360lbs. I went on a cut and dropped from 212lbs to 192lbs and lost a lot of strength in the squat. I only regained about lbs and i am already squating 360lbs again and looking leaner at a heavier state.

[@CrowandRaven]

You definitely need to go over those steel cable exercises when you’re ready. Looks like a more trackable way to induce progressive overload compared to bands.

[@AlexLeonidas]

Going to make a full video on chest expanders, just collecting clips & gaining experience with it!

[@C1azzio]

@@AlexLeonidas I cant wait! Ur videos are amazing

[@NoMoTheUFO]

Bulking is essential and has helped me deadlift 800 lbs + and bench over 400 lbs. This is our season to be GREAT! Great video!

[@alexcerny5881]

Cool tips! Body weight stabilization caught me by surprise since pretty much no one else talks about it.

[@ShinSuperSaiyajin]

This video confirms everything I’ve been thinking since I am bulking for Strongman. My strength has shot up so hard since starting the bulk and my work capacity has improved as well for some weird reason. I’m bound to cut though since I’m joining a Powerlifting meet in 4 months. I am excited about how I’ll look after the cut as I’m pretty sure I’ll look “leaner” at a heavier bodyweight

[@shaunmore4092]

1:38.... I noticed that when I cutted down 2017 vs now.

[@AlexLeonidas]

Especially noticeable as the years pass by!

[@PeteRubish]

Liking and commenting for the algorithm! Bulking if you're a low enough bodyfat in your teens can be a good call, but from a health standpoint, I almost think downsizing is the way to go long-term. Trying to stay lean while slowly getting stronger at the same time may be optimal from a health/physique standpoint to avoid things like sleep apnea as well.

[@AlexLeonidas]

Indeed and downsizing is best for long term health. That said, lean bulking is fine and weight caps are important. I say 15-20% is a solid "fluffy" zone for most. And thanks for the support, Pete!

[@sorousha.s9002]

i think it is less of a concern when you are natural, when i was around 22% (6 ft, 215 pounds) i got a blood test done and the results were really good(for example ldl was 66 which is good).

[@JackBegotti]

@@sorousha.s9002 yeah. We live in a world where if you are like 12% bf you are called fat. Tbh a healthy male can go from 12% to almost 23%

[@bill_monty]

@@JackBegotti that world is called social media, not a single soul in the real world other than a bodybuilding judge is calling you fat at 12% 😂

[@JackBegotti]

@@bill_monty yah. But unfortunately our lifes are spent a lot on social media. So basically social media are part of real world

[@bloated_Taco]

As a bald chad once said, “eat big or stay small”

[@daithi1966]

I think this explanation is spot on. He makes the point that he gains bulk and muscle to get to the point where he is benching over 400 lbs. even if he is fluffy, and then losing body fat and some strength, but is now at a point where he can bench twice his body weight. This is a LOT easier than just trying to make those gains without ever putting on that extra bulk.

[@Perqd]

In my experience both ways work, bear mode or a "lean bulk" / moderate caloric surplus. It may be benefitial for motivation to do bear mode because you see more and faster changes, more gains and more weight lifted. Lean bulk on the other hand you have to really be patient because it just takes longer to see changes. In the end both ways can work.

[@ce8539]

I have been blessed with one dimple on my face, right side. I bulk until I cant see it anymore and then cut til I can when smiling LOL, been doing this for a few years and I like it a lot as a self gauge. Nice video Alex

[@AlexLeonidas]

Lmao that's hilarious bro, crazy how the face can change when bulking vs cutting. I look at my neck fat and overall roundness

[@ce8539]

@@AlexLeonidas hahah yea it's really something to watch the body change. I bet we all notice little things like that which are unique to us

[@IveBeenEatingWell]

Tried to lean bulk for far too long and would always plateau with my lifts, run myself into the ground and get injured. Finally doing a real bulk and I'm smashing through my old PR's with no stagnation in sight Completely agree with your video, keep up the good work Alex

[@warky33]

Definelty noticed the leaner while heavier bit while cutting after a bulk. Be sure to take photos. Now bulking again, im sold on this approach. Simple and works

[@LeonGainsborough]

Alex's content is getting better as the time passes

[@phoenix8984]

In my first year of lifting I really pushed the bulk and went from 159lbs to 212lbs (for reference: I'm 6'4). At first I was unhappy with the result because I carried a lot of body fat in my mid section, but the moment I went on a cut and got to reveal the progress underneath, I am now extremely happy with what the bulk did. Essentially I look like a completely different human being, just because I really pushed the bulk. I'm now looking forward to the size and strength gains on my next bulk. Bulking is absolutely worth it.

[@10countboxing46]

Great video, I have ulcerative colitis which made it very hard and has put me out of lifting for several months these past 2 years due to surgery etc. BUT I maintained my fluffier state and regained my strength quickly. I still looked big and nobody asked if I had stopped lifting. Natural gains are loyal

[@michaelottomanelli]

This is why you’re my favorite fitness KZbinr 💪🏼

[@marshkid1]

Last winter I went from 140 - 160. End of summer now I'm 150 and fairly lean. Going into another 6 mo bulk. Gonna shoot for 170, and cut back 160. Let's goo!!

[@yigamooo]

i keep coming back to this video everytime I feel like I need to bulk, thank you alex for all your amazing advice.

[@The3Lego3Freak]

I love how your channel has become so informative recently Alex, you're really changing the way I view my training and gains

[@AlexLeonidas]

I appreciate that, Caleb!

[@gischalav]

9:40 on the maingaining note, this pmuch the same reason why pregnant women who are obese or close dont actually need to up their calories in the latter stages of pregnancy, unlike normal weight individuals.

[@AlexLeonidas]

Interesting comparison!

[@BonytoBeastly]

Nailed it. I love bulking up to a weight I've been at before, arriving there stronger than ever while still feeling plenty lean. I love the point about building up some energy reserves, too, allowing us to build muscle a bit more casually, without needing to be as precise with our calorie surplus.

[@MrJoseeclipse123]

Bro you are genius thanks for explain this to people they dojt understand great job men

[@AnabolicSaagAloo]

You're hands down the best fitness/weightlifting KZbinr bya country mile. Always love hearing your takes on training and nutrition Alex. Respect bro 👍

[@austinsultenfuss7661]

I screwed up my first ever bulk. I was at 145 lbs at my lowest ever. Now up to 165 lbs 3 months in. Of course I’ve done the research and am dialing down the calories. But even with the extra belly fluff my upper chest, shoulders, and lats have exploded so I know I’ve made a ton of progress.

[@ramhassful]

I experienced the opposite effects. I bulked up to 21-23% bf and started platuing hard, refusing to quit my bulk till i hit my strength goals. I decided I was sick of being fat and started cutting down. My lifts have significantly increased since then and I look a lot more aesthetic. Does not mean I won't bulk once I hit my target bf (around 10-12%) but this time I'll do it slower and really try to gain the most out of the least.

[@Guts_Brando]

Holy fuck i never thought about the peak weight bases improving....holy shit my mind is blown

[@AlexLeonidas]

Crazy ain't it??

[@balintlosonci3578]

Also that behind the neck band pull apart is great.

[@penumbramine]

was stagnating at like 150-155 for a few years. embraced the bulk and cut cycles and now im up to 165-170 with a similar leaness to my lighter self

[@crappygamer4927]

After much back and forth yo yoing i needed this video. Trying to get lean and worrying about definition/vascularity when i dont have any appreciable amount of muscle mass is just ridiculous. Bulking away right now until next year. Bring on the fluff, the extra energy and of course, strength gains. Thank you

[@dave-daveson]

I'm 45 years old and started muscle building about ten years ago (mainly calisthenics, also weightend partially, with some barbell/dumbbell curls). I'm more the kind of tall (6'1) and long arms guy type and since forever was "afraid" of gaining a bit fatty around the hips/waist. While my back and chest always responded great to my training, my arms and legs were and are lagging. This video now makes me want to get rid of my "fear" and give bulking a try and see what it may do to my limbs. So, thanks for the input, Alex...

[@luxchild]

Thanks for the great video Alex. Figured I would share my recent experience because it may be useful to others. For reference I'm 25, 5'11, and 204 lbs now. From October to about March of this year I bulked from like 202 to 214, and along with it made serious gains on my squat, bench and deadlift from a couple year plateau. Basically 500->515, 350-> 370, and 550->580. Now, I have been losing about 2lbs per month in a pretty slow cut for the last several months. At 204 now I am still hitting modest squat rep PR's like 455x5, and similarly for deadlift. Bench is the only thing that has maybe taken a slight hit, which I would estimate to be about a 10 lb decrease. On the other hand, the 370 was peaked, and I am consistently hitting 350 singles and doing 3x3x320 not peaked in a deficit. So all together, pretty happy with this experience as a somewhat stalled (idk if intermediate or advanced) lifter.

[@GianluGue]

I understand your point Alex, but to be noted we’re still talking about optimal muscle and strength gains. Benching 405 might always require you to be above 15% BF hence that guy you’re talking about (8-10 % year around) might not actually develop his full strength potential but will still be as impressive hitting low 400’s at that bw. Consequently, for you reaching the same BF percentage will affect strength in a similar matter. Eventually everyone seeks aesthetic so I’d rather cap that bw around 15% trying hitting PR’s in that zone rather than knowing that I’d have to lose that weight sooner or later which will impair strength consequently. I hope my message was clear and this topic may be very tied to why sumo wrestlers carry more muscle than bodybuilders.

[@Stephentraininglog]

Huge agree about the maingaining point, currently enjoying the top of a bulk rn, have been for a while, eating how I want without tracking a thing besides protein, and making crazy strength gains. Excited to keep pushing progress in the gym without focusing on diet for a while; this kind of low stress situation seems to be the best way to build my long term foundation.

[@FermiGBM1]

Finally getting close to my old bulking weight of 178 lbs I hit around a year and half ago before a long break, just noticed after one of my room fans broke I had some night sweats while I was sleeping that was slowing down progress, after I solved that issue my weight started progressing normally again (target is generally around 3200-4100 calories per day). Only took a few months to get most of the weight back, and got more definition from a different routine so I think did really good.

[@CoachMavrix]

I agree, i've seen similar results in my training and physique. Might need to make a comeback soon to start show casing all this muscle I've put on. Great work on this info Alex .

[@claybowman1242]

I’ve been training for 7 months now I have a 205 bench 265 squat 365 deadlift and 145 ohp at 220 body weight at 5’8 and I’ve gained no weight since I started. I eat when I’m hungry and just try my best to eat pretty healthy, lots of tuna eggs and salad. I’ve considered when I hit my yearly goals going on a cut to show off the gains, this actually inspired me a lot I’ve also considered just hopping right on an intermediate program and continuing to get stronger while maintaining my giga bulk. I’ll be going on that cut in a few months then for sure.

[@claybowman1242]

@@popcornto6032 the strength is so tempting! I know I'll be much healthier tho

[@booopwappp1323]

Your quality of videos gets better and better! Love it Alex!

[@fdsafsgrgsdg242]

Noticed that too.

[@Mako-se8uj]

Back in 2018 I dieted down from 300lb to a 6 pack lean 145lb (5’11” M). Started lifting weights because I hated how small I looked, but spent so much time in this restrictive mindset that made me undereat out of fear I’d become a fat mess again. Midway thru 2020 I finally said fuck it and stopped tracking calories altogether. Started taking my training really serious and ate to satisfaction. Lo and behold, I gained a measly 2lbs over 6 months. And that was with NO tracking and kinda eating whatever I wanted (within reason). Decided I needed to actually force myself to eat more which is insane considering I used to be obese the first 30 years of my life. Anyway, been in a comfy bulk since late 2021. Comfy as in I found my appetite worked perfectly in telling me if I was in a surplus or deficit, and so long as I snuck in calorically dense foods here and there, I’d be eating enough to put on real weight. Now up to 172 and still grinding up. My physique however is the best it’s ever been. Recently went to a family reunion of sorts and had so many people telling me how they didn’t even recognize me and how jacked I was. Feels good man. Alex is right, EMBRACE THE BULK.

[@Mako-se8uj]

@@popcornto6032 Grats on the progress so far! To be honest man, I mostly did it with calorie restriction. Averaged probably around 1700 calories a day for a good year. Coupled that with jogging a mile and a half every single day after work rain or shine. Usually on Fridays I’d be able to eat a pretty big take out meal, but I think I was down so much on calories for the week it never really slowed down the weight loss. For breakfast I usually ate a single packet of oatmeal made with water, some sliced apples and diced up about 4 almonds. Around 200 calories. For lunch I’d have usually leftovers from the night before which was like 6oz of grilled chicken, some asparagus and diced sweet potato. Dinner was usually the same. It was super boring and super restrictive. To be honest looking back on how I did it, it honestly wasn’t the “healthiest” way to lose weight. I didn’t read up on how to lose weight or anything, I just figured “hm I’ll just eat way less and do cardio”. Knowing what I know now, I would have done it slower and less restrictive, but I was so serious about wanting to lose the weight, I didn’t care how I did it. I also didn’t lift weights throughout the cut and lost a lot of LBM. Def not the best way to do it, but it DID work. Any specific questions you got, just ask. I love helping others out with this.

[@Mako-se8uj]

@@popcornto6032 Gotcha. Yeah I can’t say that I just woke up one day and decided to be healthy. I was overweight my entire life, but I honestly just never gave a shit. Like yeah I could lose weight and get in shape but for what? I just never had that reason why that was good enough to actually push me to do it. That is of course until I ran into a health issue at 29. Started getting terrible headaches, chest pains, really bad indigestion etc. turned out I had super high blood pressure and an ulcer. Got put on medication and felt like such a fuck up. I never valued my health enough to do something about it, but soon as I actually started feeling like shit I realized oh wow I should definitely be taking this seriously. So that’s what pushed me to finally lose the weight. My wife and I had our first kid on the way during my little health issue, and I used that as my drive to get healthy so I can actually live long enough to enjoy raising him.

[@mr.lonely8925]

Bro all of your haters 3 and 2 years ago are now your fans. Real talk. Keep it up man 👍🏻

[@AlexLeonidas]

Thank you my man, how things have changed over the years 👍🏻

[@adriel9118]

I love your bulking videos. Also the freedom and satisfaction of filling up your stomach with a big meal after lifting is just amazing! I personally don’t care about being super lean, better to look big. Just trying not to go overboard and be flabby.

[@CrazyGamer-hq6gs]

arms difference at the beginning says everything

[@random1ty]

Maingaining at 15-20 is so true. I remember a few months end of my bulk where I was basically eating whatever I wanted, but not stuffing myself, still making excellent gains and BF% stayed flat

[@swellenator]

Quality original thoughts as usual, keep it up

[@kevinmott9046]

I feel like if youre coming off a dirty bulk to not necessarily drop into a cut but eat back at your maintenance calories for a couple months to keep those muscle gains on the table. Just my 2 cents

[@StrengthHacksCoaching]

Bulking is the only way you will reach your goals, the energy to gain size and strength has to come from somewhere, keep your eyes on the prize: do not give up on your bulk when you lose your bottom 2 abs. I am currently 5'11" and waking up around 223-224lb, 21% bf, and still have a 4-pack (thanks to good fat distribution genetics). As long as you don't go past 22-23%bf you won't do any damage. Once you get to that area, cut down to 15-16% and do it all over again. If you have naturally lean genetics you can likely get down to 12% without sacrificing too much.

[@d3an.o]

There comes a point in which I'm so exhausted and unmotivated to workout because I have NEVER hit 170 pounds at 5'10. I know what I need to do, I know the insane benefits, but I just don't put in the efforts. It's time to bulk!

[@StrengthHacksCoaching]

Trail mix helps big time!

[@spinge8026]

Milk, Eggs, Heavy Cream, Honey + Butter + Toast. Pretzels (carbs) Bacon (cals) pork rinds (protein & cals), 1lb Meat / Peanut butter (BIG TIME SHAKES)

[@johnrodriguez9506]

You’re body gets used to eating a lot of food after about 5 months. Atleast that was my experience I can eat so much now willingly

[@d3an.o]

@@StrengthHacksCoaching oh shoot I never thought about that

[@d3an.o]

@@spinge8026 I'ma start doing that too

[@antonkaski3484]

I started hitting the gym recently and your videos have been very insightful! Even though I just began, I feel like I actually know I'm doing and I'll hopefully manage to make some gains, thanks and keep it up! Currently 132lbs if I remember I'll update in 3 months or so :)

[@jordanjacobs157]

its been almost a year. what happened

[@onZampie]

0:35 When mom says there are cookies in the kitchen

[@jaykay1848]

Yes this works. 100% I went on a bulk with a mix of dirty and clean foods and my lifts on the compounds shot up particularly the bench press. I like being heavier but not overly fat but i certainly dont believe my bulk put me in a unhealthy obese state . TDEE goes up with increased mass so that actually helps with a cut.

[@krys421]

I have just come out of a cut that followed my first true bulk. I've improved my physique so drastically in a year compared to 2 and a half of maingaining that i will never look back. My bulk wasnt even clean or smart so i cant wait to see what a proper lean bulk produces! The bit about early intermediates claiming you can stay lean and make ridiculous gains is exactly what my thought process was before my bulk.

[@georgekal6591]

Really well thought points Alex. I am recently going through my best bulk yet and I have noticed everything you have mentioned

[@GuillaumeLeValiant]

Being "afraid" of fat is what slows my gains since the last couple of years. This summer, i will not cut hard like i did before. I just did a minicut this spring and i'm gonna eat more again during summer, not waiting to be in september and waste months of progress...

[@aymerickravelet233]

Do you know killian-sensei ?

[@GuillaumeLeValiant]

@@aymerickravelet233 Yes, his name. I see who he is, but i don't follow him

[@CharidemosPapageorgiou]

Really good point about your face being leaner once you have more muscle. That's my only issue I have with bulking, not having a lean face but I think remembering that it will actually look leaner in the long term will help get over that. And ofc growing a beard and neck training helps with that too though

[@xavi4208]

I agree the classic system of bulking & cutting is the fastest way to add muscle, however if u maingain & train consistently x 10-15 years both systems will take u to the same natty physique. Maingaining is a slower process with plateaus, but almost every pound u add to ur frame is lean muscle, u immediately see that gain in the mirror and u look lean and in shape every time of the year. Maingaining is x people who have patience and long term commitment with weights.

[@Finvarra]

Permabulker 1988 reporting in, SIR!. For realz though, I basically spent my 20s going from a 28 inch waistline to a current 40 I will get started cutting soon. Now although my lifting for most of this was high frequency casual, unfocused. It was enough that I have a pretty solid base - nothing amazing happened all at once but I was creating stimulus and feeding it with plenty of meat so even as a casual who literally never even touched a barbell or worked out in an actual gym before 30, the day I finally did start I walked in with a pre-made yoke and a work capacity so insane that it nearly had me giving poor advice to my friends, were it not for seeing the advice for newbies on this channel and others. My training was terrible and I definitely could be bigger now if I had been focused and planful initially. Nevertheless the power of the bulk with consistent stimulus is hard to overstate.

[@omarelsherif4125]

Man thank you, I was starting to doubt my bulk due to having a bit of fat in my waist line..But my strength gains and physique compensates for it.

[@ParkerBG]

Bulk: September October, November, December, January, February. Cut: March April May to get ready for summer. Maintain: June July August to have some fun during the summer but also maintain the cut look, and to have a break from both cutting and bulking I figured if you’re a drinker And like to party in the summer, just use the extra calories during your maintenance phase for alcohol and keep your diet like the cutting diet. Then it of course makes sense to bulk through the fall and winter because of all the holiday foods, Plus you’re going to be covered up by long sleeves and coats etc. anyways

[@bambostarla6259]

I finished my first bulk a couple of months ago, I gained 15kg in 1 year. Of course not all muscle, then I ran a recomp for 2 months. Now I'm finally cutting to get to 12% bodyfat. Best decision I could have made for my first year of lifting

[@therealdevo7894]

100% agree with this video. The most significant changes to my physique were the two times I've bulked: One from 2018-2019 and the second which I am currently on right now starting from May-June of 2021. At my first bulk, I got up to 215lbs at which I looked a bit chubby and my face was a bit fuller. Then, I've cut down to 175lbs where I was around 12% bf. On my second bulk, I started at 180-185lbs around 15-16% bf and made significant progress. I currently weigh 223-226lbs but I look bigger, leaner, not as chubby and my face isn't fat. Been maingaining since February and I am still making good strength and muscles gains. I want to at least keep maingaining up till January/February of 2023 and start cutting then. I'm hoping that I can push my right arm to at least 17.75-18in since it's currently at 17.38 atm. But overall, I am actually already thinking about making new gains once I start bulking again next year. I think everyone should put the pretty abs to the side and focus on building muscle long-term so that when you are finally lean, you can be jacked as hell.

[@bassie756]

Stopped my cut a few days ago and now around maintenance calories. Watching this vid just makes me hyped to get back to the bulk again lol

[@StrongBodymindandspirit]

I remember my first year of serious lifting. It was the year of 2008, gained 40lbs right after high school actually eating more and lifting. Just do the bulk. Your body will struggle to gain weight after it says “ok I’m heavy enough”

[@LunaOoze]

This video is so important for newbie and novice lifters. I’m about 6 months into my first bulk phase ever (tracking all of my calories each day) after lifting for 5 years and the results are shocking to me. I went from 75kg to 90kg. Bench went from 55kg to 100kg. Planning on doing the cut soon.

[@mincarve7697]

what were you doing for 5 years?

[@mab5710]

my bulk anxiety began a couple months after i first started working out around october-november last year. As a skinny fat (fat concentrated around midsection) I was horrified by my physique a few months into working out. I had gained muscle but I had also gained EVEN more fat. It seems much easier to gain fat than gain muscle and when u dont have a lot of muscle to begin with, carrying that extra fat is not gonna work in terms of aesthetics. I ended up looking pregnant so I've been cutting ever since and I think I'm around 11-12% now, making steady progress on strenght and moderate visible muscle gains. I wish I could bulk but I DONT wanna look pregnant again. I feel like the guys with muscular base carry fat SO MUCH better than skinny guys with no muscular base. We look pregnant if we gain slightest fat cuz we have no muscle to hide it.

[@hmmodi9052]

I agree. maingaining when lean is so hard if not impossible. just bulk get stronger be happier

[@joshwilliams6517]

This video made me realize I’m not going hard enough in this surplus phase. Time to stop spinning wheels

[@lifterb6291]

My bulk, gaining about 10kg mass, increased my front squat by 30kg and added 15kg to my clean and jerk. I got little chub. However, I made big gains from the slight weight gain, so I am really happy about it.

[@simonh.1433]

Awesome topic Alex, thank you for your insights. I am currently getting back into fully dedication myself into training after 2-3 years of hustling the shit out of me workwise and building a base for my future family. I am currently sitting at 200 pounds at 178cm height, but funny enough when i look back a few years ago at the start of my journey and my first bulk i was fat as hell at this weight and currently would guess i am sitting around 20% bodyfat. I will push the weight scale up a little bit more of about 5-10 pounds before i clean up the fat during my next cut. I actually also enjoy being a little bit on the bigger side, looks badass in a 2XL oversized shirt and i feel great overall aswell just healthwise and the blood markers support that. Keep those videos coming bro, much love from Thailand.

[@Nildain12]

I spent a long time trying to be too lean (not crazy lean, but trying to have ab definition with not the best ab genetics) and I've finally decided I'm bored of not making any strength progress in the gym. It's motivating to see your lifts go up and honestly something like 2 lbs of weight gain per month seems like plenty for me to train hard and see my lifts go up without getting super fat. I definitely agree that if you've never been heavier than you "want" to be for aesthetics then there's no way you've plateaued -- that's ridiculous.