If You're Trying To Build MUSCLE, You SHOULD Be Doing This!

[@ce8539]

the purpose of a cut to me has always been to get ready for my next bulk, as i am not a competitor in any bodybuilding competitions i dont have to worry about that schedule. it really is awesome coming out of a cut into a mass phase and you just EAT and LIFT and watch the numbers go up and grow...beautiful

[@newt2120]

eat what? to build mass i mean

[@akastaxx]

How do you transition to bulk from a cut. And how big of a surplus in the beginning

[@ce8539]

@@newt2120 at the end of the day it's more calories, I try to get 40% from protein 40% from carbs 20% from healthy fats when possible. I cheat, cause like i said I'm not hyper focused on being perfect. But I try to at least track food and weigh myself every week. Adjust as necessary. For food? Lean meats, dark greens, I like raisins, veggie pasta, peanut butter, I eat pizza weekly too. All about balance and portions.

[@ce8539]

@@akastaxx I have a target weight and adjust calories from there. I wanted to cut to 193 from 200 in 8 weeks, so that's almost 1lb a week. 3500 cals less a week. 500 cals less a day. When I go back into bulking I simply calculate my new TDEE based on my new bodyweight and add somewhere around 5-10% of that to my daily cals to start. See how I'm doing in a month and then reassess. I'm bulking most of the year, slowly to not accumulate as much fat as possible. Only cutting when I see some signs of where I don't wanna be, body composition wise.

[@chriswilson1968]

You only need a couple hundred calories over maintenance. Anything more than that you're just putting on unnecessary body fat.

[@Total_Body_Fitness_USA]

Check ALL your hormones! Total T, Free T, DHT, E2, SHBG, IGF-1, and thyroid hormones for starters. Then check all your inflammatory markers like interleukins, TNF-Alpha, HS-CRP, sedimentation rate, etc.. If all checks out okay then you are on your way to reaching your goals using their advice. Also, if your budget allows then look into the peptides BPC-157 to help with healing and recovery, and MOTs-C to help improve insulin sensitivity and mitochondrial function. BTW, I've been in healthcare for nearly 3 decades and have trained thousands of men and women over the years. Great video!

[@Likesforhire]

I’m not sure how to ask this question because there is so much detail and backstory. So I’ll leave a lot out. I would love to be on the show to explain more. So, long story short, I went on a really long cut. I lost over 100 pounds and went from 270 pounds down to 151 pounds in less than a year. I absolutely destroyed my testosterone. My levels were so bad that I am now on testosterone therapy right now. I'm 39 and 5 feet 7. Right now, I am trying to recover my body. I guess the question is, do I remain in maintenance or bulk? After getting my blood work back, everything looked pretty great except for my testosterone, so I decided to stay in maintenance for about a month, and I have gained maybe 1 pound. I’m starting to bulk. I’m at 19% body fat. I’m trying to restore my health and my testosterone. Should I be bulking even though I’m not at an ideal percent to bulk? Is this the right direction to take to restore my metabolism so I can feel well and have more energy? I want to get strong and build muscle. I’m not sure if bulking is the correct way to go or remain at maintenance.

[@justinmcarthur8690]

Sleep - King Calories - Queen Protein - prince charming

[@seankinsellasean]

I’m a horrible sleeper and ive made good gains

[@jebbush2527]

Calories are king

[@omni1562]

Training regiment-God

[@NoName-qd5vp]

Lean bulk in the winter. Lean out for the summer that's what I do.

[@j-uk2189]

You don’t need to bulk if you’re above 15% bodyfat. And also, some men have a six pack have great abs at 15% bodyfat! So it’s individual specific!

[@newyorkforever5779]

why dont you need to bulk if you're above 15 percent body fat? im confused to this, how do you get bigger then? most people arent below 15 percent, most people dont have mass.

[@j-uk2189]

@@newyorkforever5779 due to insulin sensitivity. If you’re 25% bodyfat. Are you really going to tell people to eat more to grow muscle? Think of it logically here? 15 to 18%, you do not neeed to bulk!

[@cortisolblue2208]

@@j-uk2189 so you'll just gain muscle in a deficit?

[@j-uk2189]

@@cortisolblue2208 if you’re fat enough, yes!

[@cortisolblue2208]

@@j-uk2189 ok so I had to rest on it for a week because that broke all logic for me but now it totally makes sense, cuz you have extra calories stored in bodyfat so you wouldnt need it from the food to bulk. Not sure how validated this is by studies but sure does make sense.

[@MrTraveller.]

Good advice, thx guys

[@AshRoseAmb]

So is a 3/4 day bulk good to break from the diet/ cut as I am on a weight loss journey. I did it over a 3 day weekend now that’s it Monday. I’m back to my cut. I’m a 5’6 female 170 lbs and trying to get to 155. I lift about 4 days a week and still do cardio about 4 days a week as well. I’m new to the channel and have found it super helpful and informative. Just would like some clarity and tips.

[@tmnleggy8665]

watch jeff nippard he has really good videos on this, with simple concise answers.

[@Snostrebla1]

I never let a re-feed period last over 24hrs. 3days, like these guys are saying, will have you taking one step forward and two steps back. On cardio make sure you’re doing anaerobic cardio not aerobic cardio. Anaerobic cardio for 10 minutes or so will set up your hormones correctly for fat lose.

[@AshRoseAmb]

@@Snostrebla1 yeah I feel like I lost a week just getting back on track 😫

[@octavianandron9635]

It doesn t matter what type of cardio ur doing or not doing. As long as you are in deficit you will lose fat. As for cardio it is recommended, both types just for the benefits and as long as does not affect ur goals, so u ll need to find a balance.

[@mvlcmlgmclmgkcmlfm]

IS "maps" for free?

[@HassanRaza-ck4dh]

Guys I’m from the UK… how can I get some advice from you chaps?

[@tebmc3650]

Follow me I'm in UK

[@20FreeWill]

what do you want to know ?

[@irockbmw6s908]

That guy like 25% bf.

[@Xyz-yw3ji]

🤡🤡

[@ababy6074]

So??

[@fitzempirepersonaltraining]

I wonder if someone could give me a little bit of advice… I’ve been training consistently for about a year or so & was also consistently training for about a year or 2 just before Covid happened… I’ve always been trying to bulk & have never even considered cutting as I am pretty thin even on very high calories… I’m a trainer now as well so my current intake is 4,000 calories & right now this seems to be just enough for me to build at a slow pace which I’m happy about… However… I can’t seem to get my weight up anymore than it already is, I weigh about 70kg right now & when I first started training I weighed about 55kg, I’m about 5’11 as well so like I said, very thin guy… I am still bulking but right now just focusing on gaining strength rather than tracking the scale etc… I’ve seen considerable progress in my lower body but am struggle to add size to my upper body As I’m still gaining strength, be it at a slow pace my plan is to keep going with my current plan. However, as I’m struggling to gain size & bump the weight up on the scales I’m wondering if there is anything else I should consider? Do I consider doing a cut? Or even a mini cut? Or does it sound like I’m doing the right thing at the moment?

[@fitzempirepersonaltraining]

@F.K I currently use protein powders & creatine & honestly the creatine especially for me personally, I feel a big difference between when I take it & when I don’t… I get better pumps & I tend to progress at a slight steadier pace when taking it… Not sure if it’s a placebo effect or not but whatever the case it seems to make a difference for me 😅 & after posting this I hit a new PB on my bench press so I think for now I’ll keep things going the way that they are 😅 Fingers crossed some additional size will start to follow 😊

[@octavianandron9635]

Ur probably over estimating ur caloroies intake. There is no way ur eating 4k per day at ur height and current weight without any weight gains. Unless ur not doing crazy crazy amount of cardio per day which can bring you back to ur maintenance so not in surplus. But is is unlikely but if it the case just reduce cardio and pay attention to ur cal intake. You would not need more than 2500 3000 cal to maintain if you are not walking 30k steps per day or doing crazy hours of cardio. So if you were really eating 4k per day it would be a easy 1k surplus so you for sure will gain weight. Figure it out urself were s the error.

[@Certified-k4j]

@@fitzempirepersonaltraining go on high frequency training using compound exercises. I always used isolation exercises but when i changed to high frequency training with less sets per exercise my body composition changed. If you are on high calorie intake compound exercises will be much better for u

[@fitzempirepersonaltraining]

@@Certified-k4j 🙌🏻 thank you

[@Certified-k4j]

@@fitzempirepersonaltraining the penny dropped when i listened to Adam's advice on how dips/weighted dips for even 4 or 5 reps is much better than isolation exercises and my tricep responded and i even started weight chin ups for 5 reps 3 sets three times a week and my bicep responded. He was spot on eben though you don't get the pump but you feel the muscle you gain stick. The mistake i made in the beginning just because i wasn't pumped i added more sets but don't stick to the sets. You will get stronger and higher quality reps. Now in my local gym i am the only one that does weighted chin ups and dips other trainers just focus on machines and isolation which i used to do but no comparison. Once a week i will do few sets of like bicep and tricep to get the volume up but focus on barbell overhead press low reps higher weight that blew up my shoulder and deadlift 3 times a week 3 sets of 5 reps plus high reps usually taxes your joints and tendons while low reps doesn't. I have been doing that for 6 months now and strangers in the gym are checking my body out haha 😂

[@david8677]

What is PR? What is the cut?

[@david8677]

And how do you do that? I heard that cardio will cause you to lose muscle. What's PR? I've been going to the gym for an hour about 4 times a week since last November and I don't see the results I expected almost a year later. I've gone carnivore in the last2 months. I do feel healthier though.

[@david8677]

And how do you do that? I heard that cardio will cause you to lose muscle. What's PR? I've been going to the gym for an hour about 4 times a week since last November and I don't see the results I expected almost a year later. I've gone carnivore in the last2 months. I do feel healthier though and I've lost 13 lbs.

[@david8677]

And how do you do that? I heard that cardio will cause you to lose muscle. What's PR? I've been going to the gym for an hour about 4 times a week since last November and I don't see the results I expected almost 10 months later. I've gone carnivore in the last 2 months. I do feel healthier though and I've lost 13 lbs.

[@isg6yeet741]

Any advice for trying to gain weight quickly for hard gainers?

[@jamesfield1116]

Don't try to do it too fast! Slow and steady 🫡

[@NoName-qd5vp]

Slight calorie increase while training progressive over load. Maintain this for a few months see were your at before slightly increasing your calories. And watch what food u eat. Don't dirty bulk instead for example if ur having 2 eggs 2 bacon and oatmeal for breakfast increase to 3 eggs 3 bacon something like that

[@proudmisfit4405]

do the work and be patient

[@kamonmeadows8146]

It's all in the calories if you're not gaining you have to increase the calories that is the only way

[@CarlosLopez-qv3cs]

eat a shit ton of complex carbs everyday, keep protein and fat the same...

[@joshwilliams6517]

This video is way too short

[@nanaisloved2736]

That dude doesn't really seem like 15% body fat in my eyes ... Maybe he did high weights with bad form earlier and now he's not able to do the same with good form or so?

[@Fallenmark]

This guy is not 14%.. pudgy face, overall soft look to him. Single digit body fat is for genetic outliers who don’t need to struggle to get there in the first place. 10-15 is doable for anybody and visible abs if not a full blown six pack will be seen then. So this guy is upwards of 20 most likely. He should start implementing supersets and drop sets perhaps even in the same set. Force muscle growth. He’s focused too much on numbers on the bar and not enough on quality lengthens and contractions for reps to failure, muscular not just to neural failure.

[@bradenmaxwellwalker2492]

Plus calorie deficit while consuming 1.2x bodyweight in protein plus 40-60g fat and the rest in carbs for muscle growth and glucose energy

[@lancer717]

This was awesome thanks

[@ashleydawson4057]

…so ur saying u can tell what a guys body fat percentage is by seeing only his face on a zoom call screen?

[@Doxsein]

@@ashleydawson4057 agreed, people hold fat in different areas of the body. No way to accurately make a body fat estimate on someone without seeing their entire body

[@ashleydawson4057]

@@Doxsein right. I mean even the gold standards DEXA and calipers have significant margins of error but apparently this guy can eye-ball a 2-D image of someone’s face on a zoom call and get it exactly right.

[@kamonmeadows8146]

So he's having trouble and getting frustrated with his strength not going up and you recommend a cut? I feel like that is counterintuitive

[@Denise_Cocoa]

Because he’s been in a bulk for so long, it’s no longer effective so he has to reverse train. Kind of like reverse dieting. When someone’s calories are too low for too long, they hit a plateau and the only way out of that, is to reset the metabolism with more calories. Eat at maintenance for a few weeks, then you can cut the calories again and you’ll start seeing progress. It’s basically just a reset.

[@chihebbouhanaf306]

Was this question filmed in 1999 VHS 📼? 😂

[@nanaisloved2736]

Maybe someone can give me some advice as well: I'm trying to bulk, but my daily activity from work etc is so high I'd need like 4000 kcal. At work sometimes I don't get breaks for 4 or 5 hours and I'm getting so hungry I'm dizzy. Of course I eat a lot when I get my break, but during the hunger time, dol I kinda burn muscle for fuel? (I'm at a very low body fat percentage so I won't be burning lots of fat lol) Or do total daily calories really only matter even if most of it comes from only dinner?

[@B27397]

Good question

[@Qhughes40]

Your body only uses carbs & fats for energy, never muscle. Eating more protein prior to your 4-5 hours of working to keep you feeling full longer is important but make sure you are getting well enough carbs as well to keep your energy high and avoid the starvation/dizziness feeling

[@cydeYT]

@@Qhughes40 unless you’re starving

[@tmnleggy8665]

I highly doubt you need 4000 calories a day, that seems a bit extreme unless your a professional athlete even on a bulk. eat more fats fill you for longer.

[@nanaisloved2736]

@@tmnleggy8665 30 min cardio in the morning, 2hours intense gym training, walking to my workplace, 7 hours walking around fast-paced there, walking to the bus and home, 1h yoga there. I do need a lot😂

[@Joseph1NJ]

He's only 32? Wow, tuff life.

[@steveffuksake]

He had a hard paper round

[@Biz613]

Lol 3,500 calories for maintenance is absurd for most people

[@omni1562]

They precisely said their advice here does only apply to the caller

[@curtisharolson6643]

I think he’s full of it, 220 grams of protein and 3500 is dam near impossible for most people his size

[@zenfitnutrition8908]

RUN it NATURAL stay consistent on the low carb3/4 days 1 day refeed then back to 4 low 1 high day💪🏽✝️💪🏽 MR AMERICA 🇺🇸 PRO NATTY 2021

[@Leo-yn5fx]

I really dont wanna bulk. I cannot afford to go through a wardrobe change

[@landberry380]

Well if you pull it off right you shouldn't have to worry about that

[@thomashaskins3709]

Should have visible Abbs way before single digits % lol 😆

[@eledorusso]

Our program didnt give you the results? Buy this other program thats going to make the first one work

[@Certified-k4j]

I didn't know adam was on steroids haha

[@RichyLucch]

14% bf at 205? His face is literally fat lol i mean cant see his body but judging off face he looks atleast 18-20%. But i could be wrong, 14% bf usually has a visual 6 pack

[@Hahahanoyes]

Its quite possible he isn’t sleeping well or he’s simply not training correctly. All this cuts and bulks dont mean shit until you are almost at your peak. That guy looks skinny fat. He needs to cut the bs and train to failure, do some damn cardio so you’re not huffing and puffing after 3 sets.

[@mazitek7598]

Just do calisthenics guys you’ll be fine and add weights to it

[@omarelsherif4125]

Not everyone got the mobility to do them..Yeah sure get a 200 plus pound dude to do a pull up or a handstand push up good fu#%ing luck mate

[@mazitek7598]

@@omarelsherif4125 there’s dude that can do that lmfao what are u talking about

[@alexk17]

Yea tbh I’m 16yrs old like 115 pounds, weighted calisthenics and compound movements with clean bulk is the best😊

[@Iliyansimenov]

Cut Ftw

[@curtisharolson6643]

I call BS on the 220 grams of protein,

[@benjaminanderson7133]

This is truly awful advise. Firstly, recommending a regular dude go get to single digit body fat is stupid and potentially harmful. The second piece of advice is purely anecdotal and recent research indicates up until pretty high bf% you respond roughly the same to hypertrophy training..

[@i_would_but_i_wont]

I CUT to the answer so I don't have to cringe through these over-worded questions.

[@Man.Well93]

I think our body knows exactly what it needs, we just have to align with that consciously. The problem us men can't get sex when we want to. So we have to train. To conquer women who are not worthy as our trophy. It's really tragic.

[@chasemason5129]

What trash is this??? 😂 I’m getting Andrew Tate vibes here

[@SouthOfDodge]

dafuk? 😂

[@ellisthejerk8018]

You have to train to talk to women not train your physique because women don't really care about how muscular you are in terms of how good you present yourself

[@SUPREMELEGEND]

This is absolutely facts. It's really necessary that men start to wake up and realize the truth and stop getting abused and exploited by these unworthy trash.

[@SUPREMELEGEND]

@@chasemason5129 so anything honest and critical of the opposite gender is "Andrew Tate vibes"? Wat a joke.

[@c_average4618]

I need a build muscle for dummies. I don't want to be Arnold but I want a respectable chest, shoulders and arms.

[@S777NJ]

Don’t forget the back, there’s no respectable chest without a good back. And don’t forget the legs, no one respects a top heavy physique. And train your neck properly to get that solid look

[@jakee.austin1012]

Eat Clen, Tren hard

[@bradekegren1723]

He thinks he can get to single digit body fat in 10 weeks🤦🏻😆?! If he does get to single digit body fat his training is going to suffer and he is going to be miserable unless he’s naturally lean. This is horrible advice lol.

[@steveffuksake]

Zzzzzzzzzzzzzz

[@HassanRaza-ck4dh]

Guys I’m from the UK… how can I get some advice from you chaps?