Summary of "Bulking is Dead? (NEW Research Explained)"
Key Wellness and Productivity Tips on Bulking from the Video
- Traditional Bulking (Gaining >1% Body Weight/Month) Is Likely Ineffective A recent study with trained lifters found no significant difference in muscle growth between groups maintaining weight, gaining 5%, or gaining 15% over maintenance calories over 8 weeks.
- Study Insights on Bulking and Muscle Growth
- Muscle growth measured via ultrasound and body fat via calipers showed similar muscle gains across different calorie surpluses.
- Achieving a precise rate of weight gain is difficult even under controlled conditions.
- Limitations include small sample sizes and short study durations.
- Historical Context of Bulking
- Early bulking hype came from a 2002 study where high-calorie supplementation led to more fat gain than muscle, highlighting issues with uncontrolled macronutrient intake and indirect muscle growth measurements.
- Bulking in Experienced Lifters
- High-level athletes gained more lean mass with a higher surplus but also gained significantly more fat.
- Strength gains were similar regardless of the rate of weight gain.
- Direct vs. Indirect Muscle Growth Measurements
- Direct measurements (ultrasound) provide more reliable data than indirect measures like fat-free mass or circumference.
- Faster bulking does not necessarily equate to better muscle growth; sometimes muscle growth plateaus or even decreases with excessive weight gain.
- Recommended Rates of Weight Gain for Muscle Growth
- Beginners or those willing to gain more fat: 1–1.5% of body weight per month.
- Intermediate/advanced lifters aiming for lean gains: 0.5–1% of body weight per month.
- These ranges acknowledge the difficulty in hitting exact targets and balance muscle gain with fat accumulation.
- Practical Calorie Guidelines
- Aim for about 10% above maintenance calories to support the recommended weight gain rates.
- Adjust based on training experience and goals.
- Caution on Bulking Since many people struggle with fat loss afterward, conservative bulking is advised for most to avoid excessive fat gain.
Summary of Practical Recommendations
- For a 75 kg (165 lb) individual with moderate body fat: Gain 1–1.5% body weight/month → 0.75 to 1.125 kg (1.6 to 2.5 lbs) monthly. Eat ~10% above maintenance calories.
- For a 90 kg (200 lb) more advanced lifter: Gain 0.5–1% body weight/month → 0.45 to 0.9 kg (1 to 2 lbs) monthly.
Presenters / Sources
- Eric HMS and colleagues (recent bulking study)
- Rosnick et al. (2002 study on supplementation and bulking)
- G et al. (study on high-level athletes and bulking rates)
- Smith and colleagues (study using ultrasound for muscle growth measurement)
- Video presenter: Dr. My Wolf (host and commentator)
Category
Wellness and Self-Improvement
