It's nice to see that a few years of my anecdotal experiences are being backed up by studies. I spent waaaay too long listening to bro science, getting fat, only to suffer through harder cuts, before realizing that minor surpluses during strength phases and moderate surpluses in hypertrophy phases was what worked best for me. I'd really like to see one or more of these studies expanded to larger sample sizes.
@WolfCoaching
Жыл бұрын
It’s always helpful when science can confirm and solidify ideas - Particularly in providing confidence in your methods. There’s still so much we don’t know. I’d also love to see further expansion in the field of this topic. -Milo
@Tjwheat903
Жыл бұрын
But Mark Rippetoe said I should gain 5lbs in a week!😂
@WolfCoaching
Жыл бұрын
LOL! 10k calorie challenge bouts it is!
@michaelcaron5756
Жыл бұрын
Every week, without fail, 5lbs
@weyhanng7028
11 ай бұрын
What an amateur. I gain 5lbs a day
@Tjwheat903
11 ай бұрын
@@weyhanng7028 That's is based
@emotionalignition
11 ай бұрын
5lb per day surely? More food equals perpetually more gains right?
@jjp2759
9 ай бұрын
Would love a video on your take on how to calculate maintenance calories. So much conflicting advice out there. Great content!
@TomosFlynn
11 ай бұрын
Really glad you mention strength as well as hypertrophy. Mike's channel is brilliant but I often don't know how much of it is applicable to me, as I'm a strength athlete and not interested in hypertrophy (unless it's indirectly sought after for eventual strength gains).
@WolfCoaching
11 ай бұрын
You’re very welcome man! Glad to help!
@TomosFlynn
11 ай бұрын
Also, as a sport science undergraduate it's wonderful to watch entertaining content with the creator's interpretation of a paper explained, rather than just saying "this paper found x" and having to trust the creators interpretation. @@WolfCoaching
@riyalriyali
Жыл бұрын
Well done, no bullshit, immediately to the point and thin on scientific hyperbole. Subbed!
@WolfCoaching
Жыл бұрын
Thank you chief! Very much appreciated. If you think it was helpful, save a life and DM the link to a friend 🫡
@Mr.BasixCSCS
Жыл бұрын
I am so glad someone finally put the main-gain as a #1 takeaway point. Even if it isn't in order of importance, at least the mention of it makes me happy. It seems that since the Helms paper dropped everyone is only highlighting the surplus train but its like, "uh, no real difference with main-gaining compared to the other conditions?" I approve of this one.
@WolfCoaching
Жыл бұрын
Glad to hear you enjoyed it! -Milo
@seanfarrellforreal
2 ай бұрын
I want to see a video on the most efficient way( (For the average lifter) to determine maintenance calories
@bassfne
9 ай бұрын
Thank you for thinking about me in the resumé! I’m the sleep deprived father with two kids who doesn’t like to during the night 🙈 Getting in training is extremely difficult!
@unobtainiumwelding9812
8 ай бұрын
Thanks for this thorough breakdown of the data.
@vekonglengkong
7 ай бұрын
Amazing video, Coach Wolf! 💪 What about Cardio? What Effect does Cardio cause to our Muscle Growth? I'm an avid Runner who loves Running 5K. Does it kill my Gains? 🤔
@jajahaha5451
Жыл бұрын
Yo, you forgot to mention your cats at the end of your vid for the algorithm! Great vid again The info will help a lot of people make a better choice.
OWWW. i've asked for it and i got it. and you wrapped it up just fine with the takeaways. thank you very much, wolf coach.
@WolfCoaching
Жыл бұрын
You are entirely welcome sir! Glad I could help. -Milo
@scottw7098
Жыл бұрын
Excellent presentation in this video, not talking as fast and seemed more chilled. Good work Milo 👏
@WolfCoaching
Жыл бұрын
Thanks a lot! -Milo
@faithnfitnessguykk9569
Жыл бұрын
Thanks again for more good practical info. !
@WolfCoaching
Жыл бұрын
Happy I could help!
@giorgostzampanakis1354
11 ай бұрын
We need a video on long-term bulk-cut vs maingaining.
@Katalin04
9 ай бұрын
Maingaining its bullshit, depending on your starting bf you either bulk/cut, from then on bulk for as long as you can in a healthy way through a decent surplus then cut within reason as fast as you can so you can bulk(healthy) again. The longer time you spend in a surplus the longer the time you can grow and vice versa
@duhotatoday3277
7 ай бұрын
A great video. As someone who lost 2 years of progress in the rabbit hole of bulking and cutting, I'll always advice natties to just maingain at a healthy bodyfat. Watching the scale and strength go up was exciting, but watching it all melt away during cutting phase was soul crushing and completely ruined my gym motivation for a long time. Body image issues, eating disorders, loss of motivation - it's just not worth it. If I'll want bodybuilding to negatively affect my life for gains, I'll start taking РЕDs. Until then, I'll be just enjoying my gym progress without negative factors, which also come from bulking.
@Ask-Ali
Жыл бұрын
Thumbnail game going crazy
@WolfCoaching
Жыл бұрын
Glad you think so!
@Vladd134
Жыл бұрын
Great content💪
@WolfCoaching
Жыл бұрын
Thanks Boss! -Milo
@ryanhailey401
Жыл бұрын
Would love to see a video regarding nucleus overload training/mechanisms
@WolfCoaching
Жыл бұрын
I will add it to the list! -Milo
@ulysse8182
4 ай бұрын
Thank you for this video!
@BeFrEr
Жыл бұрын
great informatain thx. ill be maingaining harder than last time.
@WolfCoaching
Жыл бұрын
Thanks! Glad you enjoyed the video
@kiarashbanan8059
Жыл бұрын
Perfect video,thank you doctor wolf 💪
@WolfCoaching
Жыл бұрын
Glad you liked it! -Milo
@christossainidis350
9 ай бұрын
really great and educational video, i would like to see a study examining different percentages of surplus and simutaneously varying the training volume in order to examine if higher volume + higher surplus can lead to faster gains with less bodyfat.( is it going to be a difference in the composition of the gained weight? instictively I would say yes, but until at what point?)
@steffansaxton-williams5041
Жыл бұрын
Top tier work 🎉
@WolfCoaching
Жыл бұрын
You already know -Milo
@bv_benhur2087
8 ай бұрын
My question regarding bulking is this: when trying to achieve 100% of your natural potential, in the lung run, does bulking helps you get there faster or helps you build more muscle in total? Cuz I just prefer to stay at maintenance and make steady and consistent gains. And also I've been training since I was 16, so almost 7 years of consistent training under my belt.
@ColeDano
Жыл бұрын
Bokeh game is on point, this must be the good stuff!
@WolfCoaching
Жыл бұрын
Thank you sir! -Milo
@wesrobinson7506
10 ай бұрын
Create video, Milo! Thank you for sharing this, this will help me prevent unnecessary fat gain trying to force feed the gains lol. I would love if you could do a video that shows the most efficient workout or training styles for hypertrophy when someone is short on time (ex. Can only work out 2 to 3 times a week for 30 to 45 minutes each session)
@Shokishï
Жыл бұрын
Thumbnail game on point 👌👌
@WolfCoaching
Жыл бұрын
Glad you like it!
@douglasauruss
Жыл бұрын
Excellent information. My personal takeaways in addition to what you outlined: Bulk much more slowly *so that* cutting time can be minimized and less time wasted. I spend too much of the year cutting which feels like putting in tons of effort in the gym simply to not lose muscle during those periods. How often and for how long would you say you personally have to cut? For me it's been twice a year for 8-12 weeks. That feels like way too much time lost.
@WolfCoaching
Жыл бұрын
Thank you! Glad you found it useful. A slower approach for sure seems to be advantageous in the context of maximising time spent lifting promoting growth. As far the framework for cutting/bulking is concerned: it very much tends to depend on the context for both me and my clients. For instance: planning to compete? Upcoming event? More comfortable at higher BF%, etc. -Milo
@nowayjose596
Жыл бұрын
Are you saying you cut a total of 8-12 weeks in a year spread out over 2 periods, or it's 8-12 weeks x 2 for a total of 4-6 months spent cutting in a year? If it's the latter that's almost certainly less than ideal. I know Eric Helms (the author of the most recent study referenced in this video) recommends a ~4:1 ratio of bulking to cutting, perhaps slightly higher if you're doing a slower bulk. Anything less than that (and at 4-6 months spent cutting you'd be at 3:1 at best, 2:1 at worst) indicates you're either bulking much too quickly or not cutting aggressively enough.
@douglasauruss
Жыл бұрын
@@nowayjose596 Yeah I've had to cut for almost 5 months in the past year! Granted this last one hasn't been as effective and efficient as I was hoping. Should have been more like a total of 4 months in the last year. Trying to do much less, yes.
@kiryumiagich.3548
Жыл бұрын
thank you so much dude !!! cheers.
@WolfCoaching
Жыл бұрын
My pleasure! -Milo
@GLOKD
11 ай бұрын
One of the advantages of doing a "dirtier" bulk is that you absolutely ensure you're constantly in a calorie surplus. If you're not tracking calories (which I don't) then eye-balling a 5% surplus is essentially impossible. The dirty bulk is simply the most effective way to safely stay in surplus for the average lifter. Given that the science is settled that being in a calorie deficit is detrimental to strength gains and hypertrophy, avoiding accidentally slipping into deficit is the most essential task for anybody wanting to grow or get stronger. Moreover, we know that listed calories on food packaging and restaurants can often be wildly inaccurate, so I'm skeptical of anyone who believes they can measure calories to within, say, 5%, unless they cook from scratch and weigh food every day (which isn't the average lifter). Again, erring on the dirty side is simply safer.
@WolfCoaching
11 ай бұрын
I think this is a decent take. That said, I think you'd be surprised at how feasible it is to stay in a small surplus WITHOUT tracking - simply by weighing yourself daily and eating to your hunger cues
@davidguillemette380
Жыл бұрын
I was just thinking “man I would love to do a dirty bulk”. Then you publish this lol. Dang Milo always crushing my dreams
@WolfCoaching
Жыл бұрын
LOL! Sorry! You can blame science!
@davidguillemette380
Жыл бұрын
@@WolfCoaching lol that’s what we love to do on our side of the pond ;)
@hanshelfer2799
Жыл бұрын
Dr. Wolf, thank you for the video and great content (also, the thumbnails are on point!!). I have a few questions I hope you can answer: 1. Starting with 10 weekly sets of chest and adding a set each week, when would you advise a deload to resensitize the muscles to avoid prolonged sessions and high volume? 2. When training to failure, does tracking reps and weight matter? I always train to failure and focus on increasing sets weekly rather than concerning myself with adding weight or reps from my last session. 3. Can switching exercises affect muscle growth? For instance, if my program has 4 sets of squats but the squat rack is occupied, is it fine to substitute with 4 sets of pendulum squats or should I wait for the rack?
@WolfCoaching
Жыл бұрын
Glad you’re enjoying the content! 1. If you choose to deload, I recommend doing-so when recovery/performance takes a hit. 2. Where an individual trains solely at failure, providing they were able to overload, they could theoretically not track training data. That being said, I wouldn’t recommend solely relying on set increases as a means of overload. 3. On the rare occasion, switching out a movement for the advantage of saving time is fine! That being said, I wouldn’t make a habit of it if I could help it. Novelty stimulus; slightly different movement patterns; axial fatigue - will all play a significant role - in addition to performance increases being harder to measure alongside these changing variables, that can differ from movement-movement. If you can stick to the same piece of equipment, do-so. -Milo
@douglasauruss
Жыл бұрын
Topic request: soreness as an indicator of hypertrophy-mediating stimulus, and if it's good to use soreness as a gauge for whether you trained a given muscle group hard enough even in small muscle groups. One underlying reason for the question is that it seems pretty much impossible to get my lateral delts sore anymore with any reasonable hypertrophy-recommended rep range (5 to 30) or volume per session (4 to 12 sets). Biceps are also difficult to get sore. Basically, how much does this matter.
@WolfCoaching
Жыл бұрын
Good question and good suggestion! For sure soreness isn’t something to entirely ignore. Despite this, we are primarily concerned with performance as an indicator for the extent to which an individual has recovered. Definitely a topic with a lot of nuance that deserves a deeper delve though! -Milo
@jonathanotarola4609
Жыл бұрын
excellent information it almost confirma what greg doucette says of maingaining for lean gains but ill stick to gain weight at 1% pero month to see how it goes.
@WolfCoaching
Жыл бұрын
I think avoiding extremes - and considering individual context are 2 important variables here, for sure! -Milo
@majinzanza
8 ай бұрын
This was a very informative video! What are your thoughts on gaining a bit faster, with a bit more added fat, but then maintaining that new weight for a month or 2? Or did I just answer my own question lol.
@ryannachtrab
9 ай бұрын
This is for sure gonna go in my "told you so" video arsenal, specifically for when my fat ass friends try telling me they're getting jacked
@madeleineollerton5993
10 ай бұрын
i'd really like to see how relative lean mass in a vacuum impacts ability to build muscle. like assuming a leaner person vs a less lean person are both at maint calories, who is going to have the easier time building muscle
@Katalin04
9 ай бұрын
Unless its not obvious its the less lean person also if these are heavily trained people maintanance calories wont help either to grow
@KingoftheNorth361
8 ай бұрын
Oh man I've gained 3 kg in the last month! definitely too much. Gotta reduce those calories or I'll become a gorlock.. Thx for clearing things up!
@jeffbunnell9961
Жыл бұрын
This guy at my gym who seemed lean and jacked claimed he did a Protein Sparing Modified Fast for a month and lost a lot of size doing manual labor. He said he won't be doing that again. He could've chilled on a slower diet for sure. Basically I like to lean bulk 3-5% surplus and not cut so hard with a huge deficit. Over time more jacked and more lean.
@WolfCoaching
Жыл бұрын
I think for sure that taking the steady approach in either direction is a smart idea! (That does however depend on the context!) -Milo
@salahelmoudden920
Жыл бұрын
Good content thank u
@WolfCoaching
Жыл бұрын
Glad you enjoyed it! -Milo
@MrStoddy15
Жыл бұрын
I am 90kg 20% bodyfat (use to be morbidly obese) and I want to get to 15% while staying 90kg is it possible? I have problems with yo-yo dieting so wanted to take this approach instead and it could be sustainable. please make a video? I know bulking, cutting is more optimal but obesity can be a relapsing disease and unfortunately its not something I can do right now in this phase of my life.
@WolfCoaching
Жыл бұрын
Theoretically it’s very possible! It would mean that you’d be gaining muscle at the same rate as losing fat(it would however, mean a very slow approach) Body recomposition is absolutely something I can look at creating a video on. -Milo
@maxmust-dw1mu
7 ай бұрын
Great video Coach. I have a question. I am ~16% bf and I want to go to 12%. I have been training for almost 2 years. If I do the cut (aka recomp) well, can I gain muscle, given my specific circumstances?
@jaybrodi9029
Жыл бұрын
Can you please define maingaining? you said its an option but I can't find where its explained
@WolfCoaching
Жыл бұрын
It’s not super clear - mostly just a buzzword. I would define it as a small surplus on the scale of 1-200 calories. -Milo
@gabrielsoto2411
2 ай бұрын
Is it safe to imply you can stay pretty much at maintenance (considering you are between 8-20% body fat) for as long as you want, while specializing muscle groups you intend on growing, and simply cut when you feel like looking lean at the beach or something? Is it no longer necessary to have to cycle cutting and bulking phases for optimal muscle growth?
@vasilzhiliev6057
Жыл бұрын
Great video as always chief. Do you have something cooking for volume landmarks and volume progression throughout a mesocycle? I've been inhaling RP for some time now and in my novice period I would add sets whenever the muscles I was training that day weren't sore and I thought that to be logical (as RP suggests) , but I ultimately almost never got sore besides during the first week and found myself to be at 120+ sets by week 4 with little to no rep additions week to week because RPE was rising automatically. In hindsight I was ovvereaching prematurely probably. Now I disregard my lack of soreness and only add sets if I don't have a pump and have exceeded last week's programmed weight rep/weight additions. Would love to know your 2 cents on the matter. It's amazing to see someone at the same age as me have over 35lbs at a similar height, what a unit
@WolfCoaching
Жыл бұрын
Firstly, thank you for the kind words- both about my content and physique! In regards to content specifically covering volume landmarks - and inter-meso set manipulation: that’s something I could look to put together down the line, so stay posted! I definitely think it’s wise to get into the habit of reading and interpreting the data for yourself; as you become more advanced - and seek to learn the why > the what. Good questions!
@Heyght
6 ай бұрын
Grizzly: you're not ready for the truth
@TheLASCADAO
8 ай бұрын
how is this applicable to someone who has been training for over 10 years? Im often caught in this cycle where i crave for gains but dont know if im gaining weight and cutting for nothing. To be clear, its very hard to assess if bulking works for someone who have 15 years training, because results are super hard to track. If it was easy to assess gains, i would always be gaining between 2 to 5kg in the course of 6+months and would be significantly bigger in 1 to 2 years, but thats not what i see happening to most of us, experienced lifters.
@ew-zd1th
Жыл бұрын
Whats your thoughts about Testosteron optimisation. I was at 2.67 ( at this time i was highly stressed because of anxiety disorder) then to 5.5. And i think i can get even higher because the 5.5 was between 25 to ibwould say 30 percent bodFat. Do you think when i am at 15 percent bodFat i can get maybe to 7 and would this maybe gives me more gainz?
@WolfCoaching
Жыл бұрын
Very hard to generically say without context! That being said: if you’re concerned about your test levels, get your bloods tested - in addition to acquiring medical advice. -Milo
@trev6664
10 ай бұрын
So what youre saying is I shouldnt eat 5 guys, 5 times a day??
@forgoneconclusion3557
Жыл бұрын
Given the information presented in this video and the deload video, would it be wise to take pauses during caloric surplus phases to do maintenance phases? I know you mentioned the phenomena of cutting back volume to potentially re-sensitive yourself to hypertrophy, so I'm curious about whether it's better to, say, do 16 weeks in a surplus, then a certain amount of weeks with maintenance calories and volume, then rinse and repeat, or to simply remain in a slight surplus until we reach our goal.
@WolfCoaching
Жыл бұрын
Good question! I couldn’t say with confidence which approach would result in better long-term gains; because we just don’t know. We don’t have that specific data. That being said: I think there’s no harm in trying both approaches and deciding for yourself. Suck it and see. -Milo
@AlphaLionTrillionaire
11 ай бұрын
Isn't +600g per month a lot to begin with? I believe RP recommends 150-250g per month when bulking
@WolfCoaching
11 ай бұрын
Nah, they don't. They broadly recommend 1-2% of bw per month!
@AlphaLionTrillionaire
11 ай бұрын
@@WolfCoaching oh shit I mixed up a week and a month there
@nowayjose596
Жыл бұрын
It's like you knew I was about to start a 15% bulk for 5 months starting in September and are trying to talk me out of it 😅 Fineee, I'll give up a Twinkie a day and compromise on a 10% caloric surplus instead 😔
@WolfCoaching
Жыл бұрын
LOL! Take it steady and save yourself unwanted, extra time in the eventual deficit! -Milo
@dory_m78
Жыл бұрын
Great vlog,i have trouble working out how many calories to consume on rest days(sometimes i miscalculate and consume alot less-the following day half and hour into my session im out of energy- does this mean on those occasions my glycogen level was low?) Also for 45yr old intermediate isnt a quick 400 calorie meal 1 hr before bed, energy not used?- consequently ends up as fat
@WolfCoaching
Жыл бұрын
Thanks a lot! It would be hard to say without seeing the entirety of your personal context. That being said, the first things I’d look at here are: pre-workout nutrition(sufficient carbs?); caffeine utilisation(some may help here); and your programming(are we using too much volume? Sets too hard across the board?) Lots of potential culprits! -Milo
@WolfCoaching
Жыл бұрын
Regarding the calories before bed; nah, they won't be stored as fat. If daily calories are matched, when you have your calories doesn't really matter for minimizing fat gain. -Milo
@dory_m78
Жыл бұрын
@@WolfCoaching thank you
@TypicallyUniqueOfficial
Жыл бұрын
Does age make a difference in all of this? Someone that’s 35 and above, for example, should they be more weary of higher surpluses? I’m unsure what the literature says about rate of muscle gain for lifters 30 and above, but I read the first study you reference and it noted something in there I found somewhat interesting. It said there was an equivocal anabolic resistance in lifters that were 30 years old supplementing with protein and above equal to anabolic resistance during a 500 calorie deficit (they then mentioned these 2 effects were additive.
@WolfCoaching
Жыл бұрын
It would be impossible to say without A) more data; and B) the context of the individual. For instance: does the individual have lower testosterone? Are they new to lifting? Are they assisted? Are they genetically predisposed to gaining muscle mass at a fast rate? These are all important elements in the consideration of that question. -Milo
@raichu_42
10 ай бұрын
how many daily surplus kcal for the 1%/month
@fibertiger55
3 ай бұрын
In theory it sounds great. But in practice it's really hard to hit those 100-150ish calories over maintenance. I mean your TDEE(total daily energy expenditure) will vary a lot and we need to take in consideration that food labels can be off up to 20%. You going to be off on your calculations and miss your lean body mass at all on some of the days because of that(eating around maintenance or in a slight deficit). I personally think that choosing 300-400 calories over maintenance is a better option because of that, even if it comes with a greater fat gain at least I know that I'm in a surplus everyday and not missing any lean body mass gain.
@douglasauruss
Жыл бұрын
Where does material come from to gain muscle size if there's no calorie surplus? Is it basically a matter of amino acids getting used more efficiently for hypertrophy when there is sufficient stimulus? As opposed to the amino acids available just getting used for energy otherwise. Like as long as there is enough protein spared due to consuming sufficient calories and you are working hard enough, it should go toward Hypertrophy even if there's no surplus? Maybe more importantly, how can you know in a reasonable timeframe whether you are growing well, as opposed to finding out after three months of maintaining that it is not working? I suppose it comes down to personal experimentation and that trade-off of being able to gain muscle without much fat but not being sure for many months whether it's working.
@WolfCoaching
Жыл бұрын
Your body can release energy ("material") from breaking down adipose tissue (bodyfat) or glycogen to facilitate the muscle growth process. That said, it probably doesn't occur quite as readily as when energy is just "hanging about" - like when you're bulking. Amino acids will be present in sufficient amounts to build muscle, provided protein intake is solid. If your lifts are going up every few weeks/months (as an intermediate/advanced lifter), there's a pretty solid chance you're making gains, particularly exercises you've already been doing for a long time. -Milo
@alexDumont2020
4 ай бұрын
I would like to see a study showing how to put on lean mass for ppl who already peaked their maximum size and strengh (over 10 years of training and diet). In my experience, only aggressive bulking phases are able to allow these individuals to have any kind of progress.
@burtnation1357
11 ай бұрын
so how would u go about having a starting calorie number to increasing it when lean bulking or does the stating calorie remain same just do it month by month
@WolfCoaching
11 ай бұрын
Start by looking at previous data (where available) or look for a tdee calculator to determine your maintenance calories. I would only increase the calorie amount when weight gain stagnated.
@bobbobson4030
Жыл бұрын
So hang on...the further away we get from maintenance (both ways) the worse the p-ratio gets? Do we actually have any evidence that bulking/cutting is better over the long term than maintenance? Or is it just a broscience way of distracting from the fact that building muscle is slow process?
@WolfCoaching
Жыл бұрын
Well, if we’re looking at PURELY muscle growth or fat loss, a bulk and cut are substantially better (respectively). However, one will always come at a trade off of the other. My current view - based on the evidence - is that maintaining will absolutely lead to growth, but growth can be enhanced slightly by bulking slowly. You will need to lose the fat every now and then, but over years and years, I do think that approach will have a slight edge over just maintaining. Make sense? -Milo
@bobbobson4030
Жыл бұрын
@@WolfCoaching Not really. Lets say we had a metric defined as the following: delta(Jacked) = net muscle gain - net fat gain. Which sort of caloric strategy would maximise delta(Jacked) over a period of two years? A: gain 3% monthly for 2 months, then lose 3% monthly for 2 months. Repeat until 2 years is up B: gain 2% monthly for 2 months, then lose 2% monthly for 2 months. Repeat until 2 years is up C: gain 1% monthly for 2 months, then lose 1% monthly for 2 months. Repeat until 2 years is up D: gain 0% monthly for 2 months, then lose 0% monthly for 2 months. Repeat until 2 years is up. i.e. MAINTENANCE My guess based on the data presented is that you would say C>B>A. But what about D? Wouldn't it be at least as good as C? Do we have any evidence that there is a step wise change in delta(Jacked) from maintenance to slight bulking/deficit? The meta-analysis on with linear relationship between muscle gain and deficit suggests otherwise.
@Ask-Ali
Жыл бұрын
Do you have any advice on bulking slowly without tracking? I’ve been tracking for like 7 months straight but wanna take a break. Especially since I’m bulking and not cutting for comp I think I may not need as much precision
@WolfCoaching
Жыл бұрын
I would suggest eating similarly - if you’re not wanting to track. That way, it’ll be easier to bump calories without needing to manipulate numbers. In addition: if you find you’re struggling to ‘pace the bulk’; look to include more servings of veggies to slow down your appetite - thus allowing a slower caloric consumption. -Milo
@Ask-Ali
Жыл бұрын
@@WolfCoaching thank you so much Father Dr. Milo!! I think I heard on a podcast that that’s what you’re currently doing as well. Do you track your weight in an app or spreadsheet or something to average out multiple weeks? Because I imagine there’d be a lot of noise gaining at such a slow pace. I still plan to check my weight quite often. If so, was just wondering which app or how many weeks you like average out?
@WolfCoaching
Жыл бұрын
I use a simple spreadsheet that averages the past 7 weigh-ins and a graph that plots weigh-ins over time vs slower/faster rates of weight gain (I use 0.5 - 1% of bodyweight gain per month as lower- and upper-boundaries for weight gain)! -Milo
@Ask-Ali
Жыл бұрын
@@WolfCoaching thanks man. I’ll give something like that a go.
@pankinyek
10 ай бұрын
*Graig Doucette has entered the chat
@SB_1357
11 ай бұрын
Is 1 % of lean gains per month calculated over your first weight or is it 1 % included the weight gain from the first month?
@WolfCoaching
11 ай бұрын
From your first weight!
@matijahencic8387
Жыл бұрын
Volume was equated in this studies right? Do you maybe think that with bigger surplus the trainee could do higher volumes and recover better, and in the result achieve bigger muscle and strength gains?
@WolfCoaching
Жыл бұрын
Volume was indeed equated! Good question. So we don’t have very specific data on this; however volume doesn’t seem to significantly change between moving from a small surplus to a deficit. Theoretically, it may be reasonable to suggest that the same would be said for moving between a minor surplus, and a larger one.
@matijahencic8387
Жыл бұрын
@@WolfCoaching if that's the case in moving between surplus to deficit then couple hundred calories extra would probably have even smaller effect. Thank's for the answer!
@WolfCoaching
Жыл бұрын
No problem!
@motornaik917
Жыл бұрын
wondering what your thoughts are on how advanced a trainee is - could a beginner / early intermediate gain faster (closer to 2%) without significantly more fat gain? Aware the studies were on trained / elite athletes, so more just asking what your thoughts / recommednations would be for someone earlier in their lifting journey :)
@WolfCoaching
Жыл бұрын
Good question! In theory it makes sense. That being said, what seems logical doesn’t always pan out. We’d need more specific data to be conclusive in answering that question.
@CerebralFriction
Жыл бұрын
Also this kzitem.info/news/bejne/05V8y42jcoOIpaA 😉 , I remember hearing Mennohennslemens say he needs at 4200 when bulking for anything to happen. I agree that it probably matters how much time you have to focus on fitness, how healthy/active you are overall. Im cutting right now and I know when Im done, as long as I maintain about 4k calories, Im not gonna gain any significant weight back. In the past I did 5k-6k a day post cut for few weeks, just because I couldn't help myself, and I still only gained back 1/3rd of what I'd lost. Gonna try not to that this time though. Taking it a lot slower.
@WolfCoaching
Жыл бұрын
Taking it slowly sounds like the better approach to me! Thanks for chiming in. -Milo
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