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| Name | How To Bulk Up Fast WITHOUT Getting Fat (4 Bulking Mistakes SLOWING Your Gains) |
| Video Uploader | Video From Jeremy Ethier |
| Upload Date | This Video Uploaded At 20-10-2019 15:43:19 |
| Video Discription | Looking to gain muscle without fat? Want to learn how to bulk up fast and how to bulk without getting fat? Youโre in luck โ because in this video, I cover why you're not building muscle, and more specifically, go through 4 bulking mistakes that are slowing your gains and increasing the amount o fat you put on. So, if youโre curious to find out how to lean bulk properly, stick around. First off, though, let's cover what โbulking upโ is and why itโs ideal for building muscle. A 'bulk' is simply a period in which you eat at a calorie surplus to gain weight and add more size. And although this is, in theory, just as simple as eating more, most people in the process make a handful of mistakes that negatively affect the effectiveness of lean bulking. The first mistake is not being lean enough. And this is problematic being that it's just not optimal for muscle growth. As your level of body fat increases, you become less efficient at building muscle and as a result, grow less muscle and more fat per unit of weight gain. And secondly, not being lean enough when you start your bulk means that youโre likely going to have to commit to a long diet to โrevealโ your gains. When lean bulking, you wantย to start lean - ideally under roughly 15% body fat. And if you're higher than this, a much better option for you is first to diet down to get rid of that excess fat before you then commit to a calorie surplus. The next mistake is gaining too much fat compared to muscle when bulking up. What a lot of people believe when it comes to bulking is that the more food you stuff yourself with, the more gains you'll make in the process. This is only true up to a certain point. Beyond that, the extra food that you take in will start to contribute significantly more to fat gain instead of muscle growth, which is then going to take a lot of time dieting to get rid of. Iโd recommend implementing a small to moderate surplus of around 10-20% above your maintenance calories, with beginners being at the higher end of this and more advanced lifters being at the low end of this. Then, to best gain muscle without fat (minimal), you also need to avoid the mistake of not setting yourself a target rate of weight gain and tracking that over time. Because the rate of muscle growth slows down, the longer we train. Meaning that you should be setting a goal rate of weight gain throughout your bulk thatโs per your training experience and then making sure that youโre hitting that goal. After youโve set this goal rate of monthly weight gain, monitor your weekly average weight to determine if youโre indeed hitting this goal every month. Now the last and probably one of the most relatable bulking mistakes is not being patient enough. Unlike fat loss, building muscle is a very slow process. And to make matters worse, during your bulk, itโs inevitable that youโre also going to put on at least a bit of fat throughout the process, which can โhideโ the added muscle that you gain and make it visually seem as if youโre not progressing. This often then leads people to go back to dieting too soon and not making any progress. Instead, understand that it takes several months and even years when youโre more advanced to put on any noticeable size, which is why you must commit to bulking up for an extended period. When it comes to how to lean bulk properly, you need to be patient, trust the process, and track as much data as you can along the way so that you know when you veer off track and can adjust accordingly. And thatโs precisely why, within my BuiltWithScience programs, weโve created various nutrition and workout software that automates this whole process for you. Enabling you to essentially โshortcutโ your muscle-building process. And to discover which program is best for you and your specific situation, take the starting point quiz below : https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Bulk%20up%20without%20getting%20fat%20Oct%2020%2F2019 Filmed by: Bruno Martin Del Campo MUSIC: https://soundcloud.com/seanturkmusic FOLLOW ME: https://www.instagram.com/jeremyethier/ https://www.facebook.com/Jeremyethierfit/ STUDIES: ENERGY BALANCE & ANABOLIC EFFECT https://www.ncbi.nlm.nih.gov/pubmed/3479191 TRAINING & ANABOLIC EFFECT https://www.ncbi.nlm.nih.gov/pubmed/8876343 https://www.ncbi.nlm.nih.gov/pubmed/12094125 BODY FAT & MUSCLE-BUILDING EFFICIENCY https://www.nature.com/articles/ijo201377 https://www.ncbi.nlm.nih.gov/pubmed/10865771 BUILDING MUSCLE WHILE LOSING FAT https://www.ncbi.nlm.nih.gov/pubmed/10865771?dopt=Abstract HIGH VS. LOW CALORIE https://www.researchgate.net/publication/331071618_Effects_of_different_dietary_energy_intake_following_resistance_training_on_muscle_mass_and_body_fat_in_bodybuilders_a_pilot_study https://www.tandfonline.com/doi/full/10.1080/17461391.2011.643923 CALORIE RECOMMENDATION https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/ zXy4M5_DosU |
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| Tags | how to bulk | how to bulk up fast | how to bulk without getting fat | how to bulk up for skinny guys | how to bulk up without getting fat | how to lean bulk | how to properly lean bulk | bulking mistakes | bulk up fast | bulking diet | bulking transformation | bulking transformation skinny | how to build muscle | lean bulk diet | lean bulk transformation | how to bulk up | how to build muscle fast | bulking vs cutting | what is bulking | gain muscle without fat | lean bulking | jeremyethier |
