How I Gained A Lot Of Muscle This Year

[@JeffNippard]

Hope you guys enjoy the video! If you want to commit to a proper, optimized bulk like I’m doing, check out my nutrition app MacroFactor. It’ll adapt to your metabolism and coach you through the entire process: bit.ly/jeffmacrofactor Back with another video soon! Aiming for 3 uploads in December.

[@MARCgomin]

Why don’t you start professional bodybuilding

[@snakesonn]

You should go get another CT Scan dude.

[@harekrishan5737]

finally you uploaded hope you are great in health loved your content

[@tuglakreddy6262]

How is your health man

[@SteamyNachos77]

thanks jeff i'm going to greg my doucette to this video

[@JesseJamesWest]

Time to lock in boys!!

[@Reevsisstricken]

Nahh get out of here jessy

[@RedTrooperDoesGaming]

Yes sir 💪

[@ze44n]

STAY RELENTLESS!!

[@andrewvogt05]

JESSSEEEEEEEE

[@andrewvogt05]

Yessir

[@TheBobes]

I'm not even sure I care about bulking. I'd watch any Jeff Nippard video at this point just because it's cool to learn new stuff from someone knowledgeable.

[@ghostxt1]

By the time the video is finished you wouldn't remember even 70% of the video.

[@oooasis77]

​@@ghostxt1It happens the same with studies btw. That's how the brain works

[@MindyTunnell]

​@@ghostxt1did you know you can... Rewatch these?

[@beastking4945]

Bro you spoke my mind I am not going for bulk but I still watched the full video

[@Aryanraj-zb1mv]

Yeah it's reassuring the way he presents everything and every aspect of literature , it feels it can't be bs

[@nate-endo]

Bro finally uploads and of course it’s when I’m on a cut 😭😭😭

[@Pixtory8]

Cut in winter? I bet you're from Egypt

[@CRuduxypegg]

Shouldn't you be happy to know maybe you don't need to do cuts ever again instead 🤣

[@nate-endo]

@@Pixtory8 no I'm northern hemisphere but I'm just fed up with being overweight lol. Ik I'm going to be in a surplus for 3 weeks when I visit family so I'm just going to try and burn as much as I can e.g. smolov jr

[@mvick07hoppus44]

Watch his cut videos until your bulk 😂

[@pepopipo974]

​@@Pixtory8 I don't have seasons where I live, so I don't have context. what's the issue with cutting In winter?

[@malique-imran05]

3:09 Bro's watching sam sulek while eating, what a chill guy indeed

[@AS-pug]

Bro is obsessed with sulek 😂

[@muhaimin6014]

​@@AS-pugCounting each set of Sam Sulek's workouts is not obsession hmmph 😒

[@chuckieWalsh]

He likes to Sulek his Sam

[@666ctor]

i mean who doesn't?

[@cameron8529]

@@AS-pugare you not??

[@SebsFinTechChannel]

Fingers crossed we get a video like this about cutting! This was a fantastically information packed vid for bulking.. unfortunately holiday season already taking a toll on my physique and cutting is gonna be the way to go for me :D

[@lordvader6542]

he did make a video. go check out his channel

[@jordaneisenman4894]

Hey man, I got your intermediate LPP Program and followed your advice on training frequency, intensity, focusing on the stretch. I optimized my diet for protein according to .8g/lb, supplementing with creatine. I’ve never progressed in the gym so fast. Most importantly, I feel amazing. I hope this reaches someone who is feeling down-if you follow Jeff’s advise, life will improve!

[@parham7381]

Seems like science based lifting and nutrition was the right way after all!

[@splotchycrib997]

Hello, I’m planning on getting back in the gym after a few months of being away. Hoping to chance up how I workout, any videos of his you recommend?

[@nathandawson4068]

Watch his best workouts for a certain muscle ranked and pick a couple of them honestly

[@ДєнісМахорін-ю2й]

@@splotchycrib997, Idk about any particular videos, but most important in training are: slow eccentric (1-5s), deep stretch on each rep, resting about 2 minutes between sets, progressive overload (can come in forms of technique, weight, reps, seconds in eccentric etc.) picking exercises that emphasize the stretch on the targeted muscle, pushing yourself 0-2 reps till failure, doing enough sets per muscle per week (was shown in this video, but generally, more -> better), training 2-6 times a week (I train 5), doing lengthened partials at the end of your set when you can't do more with full ROM. Bonus points from me: doing good warm-up (single-handedly took away my shoulder pain), doing cardio (I do 4 times a week after each training session, except legs) and feeling happy (It's optimal for gains ;) ) If you have some deeper/other questions you can ask ;)

[@gsp4prez]

@@splotchycrib997I’d recommend just the tier list stuff. Do muscle group twice a week, and track your sets and weights. It’s amazing what the human body can do.

[@RobWeisser]

ive been dirtry bulking my whole life (I'm fat)

[@batistaefraim6918]

More cardio perhaps

[@RobWeisser]

@ is that a food?

[@StarWarsMultiverse]

Hit the cardio and cut bro

[@retvtvre]

lmao

[@Realistic316]

😂😂same

[@ColinDeWaay]

I believe one of the biggest reasons most people never create big physique changes is because they never truly go into long building phases. Time off WITH PURPOSE is the game changer. The problem is, many never take training and nutrition serious unless the goal is fat loss. (As you essentially said.) Great video man

[@IronOathFitness]

Agree with this completely! It’s hard watching yourself bulk, but it’s necessary.

[@ellisthejerk8018]

Hey Colin I seen your videos, your huge on reverse dieting. Is a bulk in a form of reverse dieting most safest way to bulk in a year without gaining too much fat?

[@ColinDeWaay]

@@IronOathFitness definitely it can feel like you’re “going backwards” and especially since especially if you aren’t new to training you generally don’t SEE the muscle being built until after you cut. Gotta have faith and get comfortable being uncomfortable

[@ColinDeWaay]

@@ellisthejerk8018 I think it’s fantastic for a lean bulk. Coming out of a deficit the reverse kind of automatically transitions into a bulk and then when you find that small surplus you hold those calories until your body adapts and then make another small bump up. Just probably don’t want to go TOO slow if the ultimate goal is to build as much muscle as possible.

[@Shredder-ug1fu]

That's right. Too big surplus, not too much time to build more muscle, then cut, then repeat or just dont knowing If cut or bulk, so a few weeks of cut, then bulk. Optimal approach is to bulk for as long as possible to build decent ammount of muscle.

[@mathewrost]

The macro app has definitely been game changing, I’ve struggled to put on mass, had considered steroids, constantly over training, not eating nearly enough, when I thought some days I ate enough I’d not really eat for the next two days… tried meal preps.. the one thing was simply not enough calories. Few months later after using the app on point, calorie surplus, real effort in the gym, quality sleep. I’ve made impressive gains. Like my dr asked if I was doing roids and had me do two blood work tests couple months apart lol! Thanks Jeff !

[@IronOathFitness]

That’s awesome to hear! What do you like about the app so much?

[@Narutonik1]

Thanks for the insights. It inspired and motivated me to do the same! I´ve been always too lazy to track my calories. I want to get from 72kg to 80kg and I will achieve that goal next year! 100%. Good luck to you man

[@mathewrost]

@ it’s partly Canadian, or fully idk. easy to use, I love the insights and analytics, “ me for gaining weight I like to see the line go up over the weeks.. I would at times get worried when the scale was lower then yesterday but with weight trend that eases my mind.. I like how the macro and micro nutrients are all labeled out , can see what meals give the best magnesium numbers or what ever. I’m not deficient in anything but cool to be able to see. Years ago I tried the live strong calorie counting app, I liked it especially it had meal recipes.. it didn’t go into full depth like MacroFactor does, only problem with it was I bought the software life subscription. And they decided to change the app and no longer support the one I was using… forcing me to go monthly subscription, realized can’t trust a 7 consecutive win cyclists to be trustworthy to their word.. Mind you then I was just sorta understanding calories in expenditure out.. With macro factor things I’d like to see in the future would be an option button to weight in twice a day , morning and night. For the calories I burn in an activity influence my daily calories intake. Right now I believe it just goes off what my calorie intake should be plus a few extra calories for surplus, but if I do a crazy work out 4 hours extra idk and burn 500-800 calories more then the usual 300-400.. the app doesn’t currently adjust for that day. All in all thought amazing product, or app, it’s helped me hit my goal so far, it’s a lil reminder to hit all the goal macros. I did buy the yearly subscription, hopefully I can get back on track with my personal longer term goals and build good habits with it, I have suggested to a few friends to at least try it out, the two weeks free trial and count all the food, just to have an idea where we’re at. It’s been 6 weeks and I put on 9 pounds of muscle and 3 pounds of fat.. sure some of it is muscle memory, also noob gains, water…. And I’m certain these explosive gains won’t continue for ever.. will have to watch the scale and dexa to see when to slow down on my bulk… for context 5’10 never got over 120 in high school, worked out since the age of 15, rowed competitively played every sport, after high school went to the oil rigs.., got up to maybe 145… seriously bad car accident, many years of rehab trying to prevent muscle wasting…. Now today 31 and at 168 - 17% body fat hubba hubba ;) it was always not enough calories… well that’s what I think for me personally anyways.. avg going from 1800 calories to a whopping 3500-4K made a huge difference. To be fare I had “ green “ parents who believed and thought me growing up 20 -30 grams of protein per meal is enough but that is only like 60-90 grams in a day.. I now aim for 150-200g daily..

[@TheSkywalkerTB]

I've been on MFP for years and started using this app a few weeks ago. Macro Factor is a game changer.

[@mathewrost]

@@IronOathFitnessidk where my comment went maybe was too long.. what I like about the app is that it gives me a fair bit of insight, I like the weight trend, I like it’s partly or maybe fully Canadian. I love the nutrition breakdown of the macros and micros, see how my diet leaves me lacking in certain areas like how I’m low in vitamine k or potassium.. copper.. Wish the app took in activity calories burnt and adjusted target calories for that day, maybe an option for dual weight ins, morning and night..

[@nicpanczy]

MAN YOU´RE A GENIUS THE EDITING IS SO ON POINT

[@RomikA-o8y]

fr

[@pretty_flaco]

his editor is a genius then

[@nicpanczy]

@@pretty_flaco I think he does all the editing himself

[@samiryan214]

only autistic people can do this

I don't know if he still edits, but the man has GREAT editing skills

[@paintburst987]

I started my bulk today. This is extremely helpful. Thanks a lot!!

[@ChickenDude12]

Bulk for a minimum of 2 straight years, yes. 2 freaking years to milk out all of your beginner, novice, intermediate and beyond strength and size progress

[@wolkenspalter4428]

@@ChickenDude12 Bullshit, if you bulk for 2 years you get fat af

[@samir_5481]

bro me too i literally just finished my cut yesterday and now i'm on maintenance and about to hop on a bulk and this video comes out!

[@paintburst987]

@ChickenDude12 buddy, i'm not gonna bulk for 2 years💀💀💀 as an Indian, I have duties....

[@paintburst987]

@@samir_5481 Soo, skill issue!?🤣

[@cadencam1850]

Been bulking now for a total of 2 and a half years. This video made me rethink how I'm doing things for sure. When I started I was sub 100 pounds (close to 95lbs) at 5'6 as a 15 year old male. I was SEVERELY underweight. And it impacted my health quite a bit. I had no energy all day. Would constantly be moody, had no strength to do anything, had the worst posture on the planet, etc. When I started I couldn't squat the bar for a single proper rep. As I progressed I turned to ego lifting to... well... boost my fragile ego. Eventually I was repping 225 on squats. THat didn't come without a price though. I have had 3 lower back injuries at the cost of that, the most recent of which I completely blew it out due to awful form and dumping the bar forward instead of backward. Now I keep everything lighter, only doing what I'm confident I can do with better form. That being said, I'm proud of my 205 bench since that's pretty much 1.5x my bodyweight. Took a buttload of effort to get where I am. Currently I'm 145 lbs at 18 years old. I'd guess about 5-10 lbs of that is body fat considering I had almost none of that when I started, and now I'm somewhere around 15% bf. The hardest part of the bulk is getting around my allergy problems as I am allergic to all nuts, all dairy (not just lactose intolerant but all dairy products), certain grains, gluten, eggs, shellfish, and the list goes on and on. As such, hitting protein and carb goals is extremely difficult since I'm stuck to eating mostly beef and chicken. Nonetheless, it's still possible and thought I'd give yall a brief summary of my fitness journey. Hope it inspires yall to keep continuing your fitness journeys. Remember, no matter what you can accomplish what you set out to do. Find ways to work around your body's shortcomings. Set reasonable expectations for yourself. And above all don't forget to look back on where you started every once in awhile, and appreciate the journey fitness is taking you on. You got this everyone!

[@leonhjalmers2154]

wow man, keep grinding. Im starting now at 15 but with more chunky.

[@flakietrends]

at least you can eat beef! Such a good food, especially when fatty.

[@bernarnold]

Nice one man, keep it up

[@hanselgilbert3253]

I guess we're bulking now

[@IronOathFitness]

With this information it seems it’s time😂

[@Samael3]

Winter bulk summer cut

[@MajdoubMohamedali]

Real

[@mahfkr]

We getting big boys

[@mosesj10]

🔥

[@tragicevans4157]

I’ve been bulking for 35 years to make sure I’m ready. Now it’s time to build muscle 💪

[@YoKoiYT]

I like how he shows clips of other content creators it's nice to see everyone being friendly

[@tylerheard3982]

I’m on my first bulk after cutting from 232 to 170 last year. I tried doing a clean bulk for the first month, but I was so tired of tracking macros and avoiding a bunch of food that I like, so I decided to stop tracking. I’ve just been tracking my protein intake, trying to consume mostly healthy foods, and not go crazy on the calorie intake, but I’ve also been mixing in some crap, and I’ve definitely had a few days where my surplus has been well over 500kcal. I’m now at 185lbs after 3 months of bulking, so gaining weight faster than maybe I should, BUT I have enjoyed myself, I’ve put on quite a a bit of muscle, and my relationship with food is much healthier than it was when I was obsessively tracking everything. Felt like I was barrelling towards an eating disorder. But now I just eat what I want mostly, and I don’t build myself for day just because I ate some pizza or drank some beer. When I get to 195lbs, whenever that might be, I’ll start my cut back down to ~175-180lbs. All of this just to say, you don’t always have to do things the most optimal way. Sometimes you have to do things the way that works best for you and will allow you to enjoy the process. Whatever way you decide to bulk, I wish you all luck 💪🏻

[@yesss342]

I mean youre only very slighly above 1lb gained a week so thats pretty good. Well done on the cut and your current bulk by the way. Im currently cutting (have been for a year no) and ive lost around 28kg, started at 125kg and am currently 97-98. I really do want to go on a slight bulk, but the thing is im not lean enough to be bulking, so my goal is to get to around 90kg, or whatever weight were im decently lean and then ill start to bulk.

[@MrKaplanFilm]

Jeff, I got into lifting pre-pandemic, and I have to say: You are my top 'consultant' when I want to research a fitness based topic. Evidence-based lifting rocks, you rock, sir!😎 PS: I'd appreciate if you ever decide to do a video on resistance band training. There is a paper, that showed that there is no significant difference between bands and weights. Interesting, right?

[@0scottzack]

the issue with bands is mostly that you out grow them pretty quick and will need to learn traditional lifting to continue to progressively overload. resistance training is resistance training for the most part. Things like barbells are just dope because they go from 45 pounds to hundreds of pounds.

[@MrKaplanFilm]

​@@0scottzack yes and no. for beginners resistance bands are great. i have cut so much time using them, with basically identical results. if you lift for 5+years then you might go to the gym, but even then you can buy thicker bands.

[@smollbb]

@@MrKaplanFilm post physique

[@Precipiceofwind]

Weights are objectively much easier to set up and progress.

[@ewenherve]

Jeff you're the ultimate boss, you really helped me in my gym journey ! Gained 12kg from 66 to 78, and it's getting harder to gain so your video comes in nicely.

[@antix7947]

Why is he bricked at 8:59 ?????

[@g.bizzy_]

dick to ball ratio goin brazy

[@hog1979]

🤣🤣

[@laddrusso5243]

This is very gay

[@epikpeetzahutpro23]

@@hog1979he’s training hard

[@pretty_flaco]

kiwis

[@utkarshagarwal2923]

The winter bulk is about to go crazy you all

[@IronOathFitness]

The winter bulk arc is upon us haha

[@falconswiss5217]

I'm cutting until Christmas, and then going on a slow bulk. I'm 16, and I'm really grateful for your advice.

[@Lodzio20]

Who told you to cut at 16? Its stupid unless you are really overweight. But you want to go on slow bulk so its not the case.

[@SurajKumar-by8ew]

Brother, you should focus on getting Big and as much functional muscle as possible.This isn't right age for you to cut.

[@jacobramirez4894]

Nothing wrong with cutting as long as you don’t go too extreme

[@the_seeker.entity9206]

Yeah might not want to cut you're growing in literally every way. Imagine you're 3 inches shorter because you weren't eating enough

[@AlikVolkov]

Ignore all the comments that are telling you what to do - they don't know the details of your situation.

[@PulpViddyos]

1:16. JEFF! Did you just throw Sriracha sauce on your breakfast cereal?😮

[@IronOathFitness]

Haha right!

[@Nick.....]

It’s optimal for gains

[@IronOathFitness]

@@Nick..... have to give it a shot then

[@bobfearnley5724]

A bit more caloric deficit

[@sapienthought1103]

0:13 into the video AND IM ALREADY CONVINVED

[@Aneliuse]

Lmao 😂

[@zephwilliams3010]

I too was a victim of Bulking the wrong way, I'll admit. Got skinny-fat instead. Decided to cut and start over. When I attempt the bulk again in the future, I'll keep this video in mind (been training for 2 years now).

[@sharkt8to966]

This video dropped at the best possible time

[@IronOathFitness]

Winter bulk arc!

[@apesassin7002]

I just finished my 3rd year of lifting and I've felt as if Ive made little progress compared to previous years. I don't train for bodybuilding but rather powerlifting, but my numbers have barely increased. After watching this video, it seems I did my bulk wrong. Thank you Mr. Nippard

[@BroderBenk]

Amazing video as always, Jeff is GOATED

[@omegacodiex]

Your effort does not go unnoticed Jeff. Thank you for this.

[@Emily09876g]

I’m glad you’re posting again. I hope your silence on the issue means that you are suing the shit out of that guy.

[@Lev782]

Perfect timing. I just finished my 4 month cut yesterday. Now this Bulk will be different. Thanks Jeff!

[@panizzutti]

Jeff nippard was the guy that introduced me to fitness, his advice changed my life and made multiple people say i’m not natural, science WORKS and it works in an incredible way All of this said i always waited for a video on Bulking by jeff, his only video close to this was his best mode video which wasn’t really clean bulk, and then FINALLY he posts it, and then it’s on my 2nd day of my cutting phase 🤣🤣

[@bobaf796]

So much time went into this video, the effort really shows. As someone who started taking my training seriously this year and started my bulk, this really cleared up some questions I had in the back of my mind. I love this, great job!

[@itsposhtalk]

Found out last night that you are, In fact, pressing charges on that loser. Bravo, Jeff! We love you!

[@MrPootzen]

Oh shit hell yeah!

[@MR12AMAZING]

Pressing charges over a push... sums of the state of society we are in lol.

[@Typhoid-K]

hell yeah! The optimal press!

[@ToneA206]

Seriously..sad​@@MR12AMAZING

[@gaymering]

@@MR12AMAZING it wasnt a push though "lol", it was a fucking throat punch, and assault is assault, havent heard a take as braindead as this in a while, sums up the state of being outside away from the internet

[@ryan.miller]

Thank you for providing recommendations for Beginner levels too! So many channels are speaking to Int/Advanced lifters only and that messes me up!!!

[@breakfastking6323]

slamming facts with science after getting slammed by an insecure baby

[@BenLieb07]

Insecure baby?

[@saberlite8809]

Next video should be learning bjj with science

[@LowTide941]

Slamming comment

[@dynaspinner64]

@@BenLieb07 Mike Van Wyck.

[@MakinItHappenn]

@@saberlite8809 No level of BJJ is off-setting the 1 entire foot difference between him and Mike. That's just part of the reality of genetic determinism I'm afraid. You would have to learn to fight like Kabib. Who himself is 5ft9. A full 4 inches taller than Jeff. Is what it is man. Is what it is. He has nothing to be ashamed of, as he couldn't do anything.

[@YoKoiYT]

Also this editing in this video is amazing love how smooth and seamless the topics are with the visuals

[@OhQuinn]

Short king has decreed that we shall bulk. As a fellow short guy, I must obey

[@GaryBruyere-f9b]

Great video Jeff! I am training again and want to follow in your footsteps. Mad love from Ottawa!

[@IdrisAfonina-u7w]

You're super talented, keep creating this type of content!

[@mensb1936]

After doing bulk and cut in youth i now prefer the maingain. Would love to see a training video with you and coach greg

[@NorbiOfficial]

12:25 When you are in the character selection screen and the character is confused on what to do.

[@ugprashanth]

The level and quality of information being offered for free is crazy. Good on you Jeff

[@AyyyCoco]

10:59 Jeff Curry

[@SwornimPokhrel]

This was very much needed video for a guy for science based evidence bulk.Thanks Jeff

[@rc915]

I think the only issue with alternate opinions is actually the definition of bulk/maingain to people. Jeff may classify 5-10% calories raise as a bulk but Greg may argue it still maingaining as hes said multiple times of raising calories only slightly if u want to put on more muscle, for a long time- some could infer thats similar to the 1-2lbs gain per month for a year approach.

[@Cysiek_]

its literally the best gym oriented channel on whole KZbin, thank you for good work Jeff💪🏼

[@HaroldArrecheaGarcia]

Hello im from Cuba and i do 4 meals a day . Your videos help me so much 🇨🇺

[@TYSMpod]

The best KZbinr out there it’s not even close. These videos are so useful.

[@romnesia7729]

1) shave head 2) change lighting 3) flex delts 4) lean forward Got it

[@BubbyGO]

lmao

[@phillips8366]

He literally said he confirmed it through a DEXA scan, other bodyfat tests, and strength tests…

[@jackolanternpanic]

Someone is a little jelly

[@BubbyGO]

@@jackolanternpanic bulking is pointless

[@silvanabodner6977]

Am on my first proper bulk ever after 5 years of lifting - this came like god sent! Thank you🔥

[@hyugahyuga3761]

This book is a wake-up call! ‘You Are Stronger Than You Think’ by CrypticLore dives into natural ways to improve testosterone levels, and the results are amazing. It’s perfect for anyone wanting to take their health to the next level

[@Unluckythen]

Absolutely love the content man, it would be so amazing if you like turned some of these videos into episodes on Spotify that you Can listen to while driving to work or School etc ❤❤

[@Thmzk]

Brother, your shirt is broken... 13:13

[@RobertAndrews-f5o]

This is a great video. I find it hard to find content that discusses how to bulk the right way. Everyone talks about cutting weight all the time, but there aren't many videos about bulking effectively or the correct approach to it.

[@Tuffy31]

I think going low-carb (50-100g/day) for three or four days every month could be really helpful during a bulk. Eating high carbs all the time can reduce your insulin sensitivity, which is crucial for muscle growth. A short low-carb phase can help reset your insulin sensitivity, making your body more efficient at using nutrients and breaking through plateaus for better progress.

[@BoatengLive]

Where did you get this information?

[@Tuffy31]

I was normally doing keto diet, which is a low carb diet, to increase my insulin sensitivity. Then i saw a lifter on youtube alternate between high carb diet and low carb diet to overcome plateaus in bulk an balance his insulin levels, which is I think pretty reasonable.

[@BoatengLive]

@@Tuffy31 Ah I see, sounds interesting. Could be worth testing out when on a bulk, thanks :) The first (small) study I found on google suggested no change in insulin between highcarb/highfat but this may not be the case when bulking for months on end haha I will keep it in mind though!

[@Tuffy31]

@@BoatengLive I don't know which research you found but, people do keto diet to balance their insulin levels, like it is a proven fact that keto diet contributes insulin sensitivity.

[@BoatengLive]

@@Tuffy31 i didnt look up anything about keto, the study compared high carb to high fat (aka low carb, like you suggested in your post above)

[@salvadorfuentes7777]

I was just planning on doing a bulk next year, thank you so much Jeff

[@PhanTasm3060]

I really needed this video. Thank you so much. I am really skinny. am 50kg at 14. And I am almost like 6 ft. I train intensive in the gym the only things that doesn't allow me to gain weight is nutrition. I might edit this comment in the future to tell you my progress.

[@filip1261]

For 14 you just a bit skinny nothing crazy. The gym wont make you gain weight, only eating will. Just keep some broad attention to your cals and proteins and you'll find it easy

[@juliann.gnzz37]

Definitely eat more (mostly decently proteic Food). Anyways, I’ve been told to take care since when still growing, you will be eating much more, so when you stop growing you might start gaining too much weight if you dont change your diet.

[@PhanTasm3060]

@@filip1261 ok thanks bro

[@PhanTasm3060]

@@juliann.gnzz37 ok ty bro I also take a lot of time to eat because I watch my television or phone when I eat

[@MR12AMAZING]

@@filip1261 50kg at 6ft is more than just a bit skinny. That's 110lbs which is severely underweight. That's healthy weight for a 5ft woman.

[@gravy7861_]

I preordered the book. Pretty stoked for the releases. I'm on my second program of Jeffs and I'm working through his body recomp book. I've put on a solid 10 pounds in the past year and I've on all my lifts. I was a CrossFit kinda guy and stuck in the low weight high rep cycle. I feel stronger and in better shape now, despite being in my mind 30s

[@AyaanMahib]

I am 13 and get bullied a lot in school. I am skinny, I NEED TO BULK

[@What-he5pr]

Need to fight back or they don't stop. Doesnt matter if you win or lose. Need to inconvenience them.

[@DiscoveryDomain-s1n]

I'm 14 and train but mainly for fun and confidence vs bullying. The only thing that is sad for me is that my maintenance is only around ~1600-1800 calories at 120-130lbs so it is easy for me to eat too much and get fat on a bulk and too hard to lose fat on a cut.

[@MrBrandonata]

Brother, learn some social skills, hug your mom, start martial arts for self defense, and keep that head up, brother.

[@patrickbronson5117]

You can do it man. I’m grade 9 I went from 140 to 170 in 3 months by late grade 10 I was 215. One of the biggest strongest kids in highschool. Nobody dared to f with me after that. I did the gallon of milk a day. And ate as much meat and pasta as I could…I would’ve done things differently but that was the Info I had back in the day.

[@patrickbronson5117]

And heavy squats. Deadlifts. Barbell rows. Bench press. Ohp. Dips. Chinups. Some smaller movements too

[@MatthewWilliams55]

Was ab to look up a bulking vid today bc I’ve been struggling so god saw my struggles with you posting this lol, thanks jeff

[@waleedehsan2307]

He basically just repeated the same things he’s been repeating for years now … Eat 0.7-1g protein per lbs of body weight and in a surplus. Train with progressive overload.

[@karth9121]

and now we need a "how to cut video" jeff please release the banger we deserve we've waited for soooo looong!

[@JeffO-]

I'd guess he's done more than one on that.

[@andrewpayne5093]

Its the same just eating less

[@KimberlyCarter-fe9vh]

Saw this again and it still slaps!

[@beastking4945]

Bro I have been waiting for you new video I watch it after and before my gym session

[@BonytoBeastly]

That scientific consensus on rate of weight gain while bulking is wrong. Here's an example: A tall skinny beginner at 130 pounds has plenty of room for muscle growth and can handle bulking quickly, but he doesn't weigh very much, so the formula would tell him to bulk slowly. An overweight, muscular short beginner at 180 pounds doesn't have much room for muscle growth and doesn't need a surplus at all, but the formula would tell him to bulk quickly. If you imagine the same guy at 130 or 180 pounds-same height, experience level, everything-you'd probably want the lighter guy bulking faster and the heavier guy bulking slower.

[@ItsNicolau]

Classic Jeff video, packed with a lot of clear and easily digestible info. Thanks, Jeff!

[@brendangalvin4308]

That’s not cheese 8:00 cheese is white. They put food coloring in it. Try switching to block cheese and grate it yourself your body will thank you.

[@schlorbster]

it‘s cheddar, there‘s different types of cheese

[@user-qw9yf6zs9t]

its not that serious

[@jesuscoleman7491]

Quality of video and quality of information is just something else. Thanks a lot 🙌

[@sosborne9060]

My biggest issue is just appetite. Can’t get it physically down me :( Put on 16kg so far but I started very skinny, so still look small.

[@Shogun973]

Da nvm e with me it will take longer but you will look better and won’t really need to cut weight

[@N182-k3f]

It just takes time bro if youve gained that much so far just keep doing what ur doing and eventually your body will get used to eating more

[@Kunimitsan]

this vid came out the perfect time, been planning to move to building season and bulk next month

[@reallybigman7]

Missed opportunity to call this video "how to bulk like a nerd"

[@theanimatedeiad]

I JUST STARTED A CUT TWO DAYS AGO MAN 😭!! Good vid, Jeff! Very rich in info as always!

[@yoelmorales208]

Super complete and very helpful. Thanks Jeff I´ll apply it

[@MichaelCordeiro]

This video is the gold standard for bulking. Everything you need to know in 15 minutes. Fantastic video thank you for this.

[@kiselboss]

10 views in 30 seconds, bro really fell off but if fr, you are finally back!!! Im very happy that everything is fine and you are back on track, already posting videos!

[@theodorlager4024]

I went up 8 kilos from 82 to 90 this year without tracking. These last 40 days I've been tracking and eating 3800-4000 calories per day and have gone up to around 93kg in the mornings. Hoping to get above 95 after the new years festivities to then go on a crazy cut.

[@DizzyHotSauce]

My process, which might feel more natural: 1) Find your maintenance calories - you can either do this by eating enough food that feels naturally possible, or increase/decrease your calories based on whether you're gaining or losing fat. 2) Eat slightly more than your maintenance calories if you go to the gym on that day. If you're an inexperienced lifter, you can eat about 20-30% more. For experienced lifters, 10-15%. 3) If you do any other cardio activity during the day, take a rough estimate of how many calories you've burned and add that to your day's worth of calories.

[@krossxeye660]

I started a bulk from 163 to 178 this year and I made a ton of gainz, even getting steroid accusations, and I largely credit it to two things; my improved understanding of programming that I got through just over 2 years of organized training, and the information from Jeff and Mike Israetel. Can even afford to go on *another* bulk after some time at maintenance, planning for 190ish to then fit into the u82.5kg class in PL.

[@nicholasharris894]

A lot of people mistake bulking for just eating a shit ton of anything that will put on weight. Unless your a severely underweight, this practice seems to be inefficient a lot of the time unless you are taking PED’s. The best way to bulk is to be in a consistent monthly calorie surplus of a couple kg, whilst maintaining a healthy balanced diet and avoiding foods with high fat and excessive sugar.

[@420weabooslayer]

i was 64 kg with abs this time last year after shred, now im bulking 75 kg feeling fat af. But i know once we get to that shred we finna look good af just gotta trust the process but i might have gone a lil overboard on the fats 💀my face lookin crazy

[@Bootyeatter6969]

The cut is gonna be crazy! I hope you put videos when you do and what’s your plan

[@DrCrunkMusic]

Been using macro factor for 8 weeks and I'm up 17lbs natural and marginal fat gain 💪

[@damianryan3791]

Imagine trying to start beef with Jeff! Guy is amazing and his content is so good. Can't wait for the Muscle ladder. It's going to be my christmas present!

[@mineraftable]

Im on a bulk, about a month in. I just got off of a 5-month cut. All these videos online are how to lose fat and weight, and I haven't been able to find something for bulking. Thank you for this

[@Faith-Ireland]

12:12 if you live in cloudy weather. Take Vitamin D3. It helps with depression. I also take magnesium supplements before bed. And taking a B Complex Enzyme supplement helps with nerves and other things as well. Bromelain helps with inflammation in the sinuses. But need to double check what times or take these and if they will interfer with any medications you’re on.

[@iamramiz]

Nice work on the gain! Try switching ashwagandha to evenings instead as it lowers cortisol. It’s important not to affect the phasic cycle of cortisol being highest in the morning and lowest in the evening. Issues are linked to when this is inversed.

[@sweetlikehoneyy_]

this is one i've been waiting for !! 👏🏽

[@danielprice5540]

Jeff, out-friggin-standing video! Thanks so much.

[@chokeeeeh]

Once summer ends the bulk is going to be legendary

[@Foxynen]

Awesome video packed with easily digestible knowledge! Thanks Jeff🔥

[@christofferreyes8084]

Exactly the video I wanted right now!

[@Mrwatson185]

Jeff right back to business. Love it 💪🏻

[@Arnaudcz2]

Thanks Jeff! I first want to really have those abs shown and then I'll allow myself a year of bulk. I'm quite looking forward to it!

[@thynaruto]

Macro factor is a great tracker. It's very easy to use, it has a large verified database, and quite a lot of useful and customizable charts and stats. The only drawback I can think of is that it currently does not have a web/desktop version.

[@Calafan87]

I bulked for 12 weeks and just came off of it. I definitely gained more fat than i liked but overall I am the strongest i've ever been. I can't wait to see the results at the end of my cut.

[@madmike987655]

Great video. I'm considering a mild bulk and was curious about the structure of meals as well as supplementation. I think there's a lot I need to dial in before the bulk starts !

[@CaioHagge-ve9nk]

If bulk causes fat gain, even if done properly, you'll need to cut eventually (which will stagnate a bit your growth for a certain time). So how can we assure the extra gains from bulk outweighs the lack of progress in the cutting phase in comparison with just maingaining?

[@ThEraserKey]

I know I might sound insistent about this, but it’s important for me to emphasize this because you are a public figure promoting fitness and health. As a public figure advocating for health and fitness, you have a responsibility to be extremely clear and accurate about these matters. Because there is a lot of people who follow your examples. I love your channel, but I’m surprised you’ve said energy drinks aren’t that bad. If you choose to consume them, that’s fine, it’s your decision. However, I believe it’s crucial to clarify that energy drinks are harmful to health, even when consumed in moderation. While it’s true that their caffeine content might not exceed the daily recommended intake, the amount they contain can surpass what the brain and cardiovascular system can tolerate in a short period. Scientific evidence shows a strong correlation between energy drink consumption and neurological and cardiovascular issues. Additionally, studies have demonstrated that drinking just one energy drink before engaging in even moderate cardiovascular activity can significantly increase the risk of an ischemic stroke during exercise. I understand it might not seem serious to consume one occasionally, but at the cellular level and in your organs, even one energy drink can cause damage. This fact doesn’t change, regardless of frequency. There’s ample scientific evidence available, and platforms like NCBI are filled with studies highlighting the risks associated with these drinks. The most responsible way to address this would be to acknowledge that energy drinks have been thoroughly proven to be harmful to health. If you choose to consume them, that’s fine, but it’s essential to be aware that you’re ingesting something that negatively impacts your body’s function. Let me give you a personal example: when I used to smoke one cigarette a year, I convinced myself it wasn’t harmful because it was so occasional. However, that didn’t mean it wasn’t causing damage, even if it was minimal. The same applies to energy drinks: consuming just one already has a negative impact. From my professional experience treating patients with vascular and cerebral issues, I can tell you I’ve seen cases of people with seemingly healthy lifestyles -they didn’t smoke, didn’t drink alcohol, ate balanced diets, and exercised regularly- but they developed severe health problems because they habitually consumed energy drinks, often replacing a proper breakfast with one of these beverages. Even if you consume them occasionally, I assure you they are not harmless. The reality is that these drinks negatively affect your body’s function, even if the damage is not immediately noticeable. Until 1950, smoking wasn’t considered harmful, and even earlier, it was thought to be beneficial. Guess what? History is repeating itself with energy drinks. And yet, there is already plenty of accessible information available online. Best regards, and thank you for your videos! They’ve helped me a lot with my routines.

[@Pieter_Lion]

incredible video! you just changed my mind on bulking and I might try out a new bulk after 13 years of training