A Complete Beginner's Guide to BULKING | Everything you NEED to know!
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- čas přidán 30. 07. 2024
- So you want to bulk up... trust me I get it. As a skinny kid once before, I struggled to find information on how to gain weight and build muscle as a new lifter. But after years of experience and learning from my mistakes, I've finally figured out what works and what doesn't. So to make things easier for you, I've put together a complete guide to answer all the questions you may have about bulking: "What is bulking? Is bulking effective? Why should you do it? What should I eat? How do I start?" the list goes on... Whether you're a complete beginner in the gym or a seasoned pro, this video will provide necessary information to all.
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00:00 Intro
00:28 What is Bulking?
Bulking is simply eating in a calorie surplus (more calories than you burn per day) with the intent of gaining weight in order to speed up muscle growth.
01:47 Lean Bulk vs Dirty Bulk
A lean bulk utilizes a small calorie surplus with a larger focus on nutrient dense foods. Even though you will gain weight slower, the distribution of muscle to fat you will gain is higher. A dirty bulk utilizes a large calorie surplus by eating any types of food. This method allows you to gain weight quicker, but also increases the amount of fat you gain.
02:58 Nutrient Partitioning
This is how your body utilizes energy. Lower calorie surplus diets (in addition to proper training) will use more of those excess calories to build muscle, while higher calorie surplus diets will store more as fat.
03:33 Which should you do?
I recommend lean bulking for most people, unless you are really underweight and have no experience in the gym.
04:15 How to Build Muscle
Building muscle is a signal dependent process which means if you provide your body with the right signals, you will build muscle. These signals include your training, recovery, and fuel.
05:56 Why should you Bulk?
Bulking makes it easier to adequately achieve all 3 of these signals without putting your body at risk. By eating more, you have more energy for your training, more fuel for your body, and better chances of recovering efficiently.
07:10 When should you Start?
If you're under 12-15% body fat, bulk no question. If you're still not sure, answer these 3 questions: Are you very overweight? Do you have muscle that can be revealed? Have you lifted for more than 1 year? If you answer no to all 3, then bulk. If you answer yes to 1 or 2, then assess yourself and get a second opinion. If you answer yes to all 3, then do not bulk.
08:04 When should you Stop?
You should stop bulking at around 20-23% body fat. This is when bulking becomes less productive as your insulin sensitivity decreases, your nutrient partitioning worsens, and your calories get too high.
09:21 How Long should you Bulk?
I recommend bulking for around 6-12 months. Anything less than 6 months doesn't really give you enough time to build as much mass as possible, but anything more than 12-18 starts to become less productive.
09:48 How to Start
I recommend eating at your caloric maintenance for 1 week, tracking your weight, and seeing what happens. If you maintain your weight, add on 250-500 cals and start your bulk. If you gain weight, eat that amount of cals and start your bulk. If you lose weight, add on 750-1000 cals and start your bulk.
11:51 Basics of Nutrition
The 6 essential nutrients include protein, carbs, fat, vitamins, minerals, and water. A well balanced bulking diet should include adequate amounts of each.
12:41 Diet
Most people recommend a diet of around 20-30% of your total cals from protein, 20-30% from fat, and 40-60% from carbs.
13:50 Protein
These are the main building blocks of muscle. I recommend eating around 1g per lb you weigh, split up and spread out through multiple meals throughout the day.
16:01 Carbs
These are your body's main energy source. They should be eaten preworkout to fuel your training, and postworkout to replenish glycogen stores.
17:26 Fats
These promote cell growth, lower risk of diseases, and keep your body functioning. They contain 9 kcal per gram which makes them very calorie dense. Stick to unsaturated fats for the most part.
18:19 Recap
18:48 Outro
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
Make sure to leave a like if you enjoyed, comment what you want to see next, and subscribe for more! #Gym #Bulking #Bulk - Sport
Hopefully the audio is okay :/ I recorded this on my phone... I need to invest in a better set up 😅
But hopefully this answers any questions you have about bulking! Let's get these GAINS 😤
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Thanks for helpful video you worked hard on it
Max, could you please think about a vid like this talking about a lean or shredding routine if you get back around to doing that?
Can you do full day of bulking like the whole day
10/10 vid
I would very much appreciate it if you share the link for that Jujutsu Kaisen poster, if you can't tell my YT pfp is Sukuna
Direct, straight up, and packed with info. No hype or BS. Exactly why I subscribed.
❤
No argument there
i wish this video was uploaded 2 yrs ago. this is by far the most clear and concise video i have ever seen about bulking. a lot of people dont understand that beginners dont understand a lot of terms used in fitness and this video is just really good coz it's simplified enough to where you actually understand it fast but not too much that you leave out some details.
Same here. I love when I find what I want to comment with already done written. Thanks mate.
Just letting ya know that even though this video is 2 years old, it’s still helping random humans like myself who stumbled on your contents 🤝🏼
As someone who got their BS in exercise science and physiology, this is some top tier information! I’ve been maintaining for awhile now because i’m not sure I can mentally handle the idea of gaining so much fat, but this bulk guide is really great for anyone looking too. Keep up the amazing work!
Thanks bro, means a lot!
Man this is one of the most informative videos I’ve seen in the fitness community, you made in 1 video what other do in 20. Keep uploading this kind of content, it’s great!
Literally the most informative no bs video on YT on this subject answering all the necessary questions. Definitely would like to see more of these videos in the future! Keep grindin man!
I love your advice on everything Max. I really hope every new lifter gets through all your info and technique videos. You've been of much help and i love your physique man, keep it up.
Can’t wait for the cut vid! No joke, ive been on a bulk for over a month now and I’d love to know what I can do to effectively cut and reveal the muscle once I’m through with bulking. Thanks for the info, great content brother!
fr fr
I feel like you should bulk for a lot longer than a month before cutting because you don’t get much results in just 1 month
At least bulk for around a year
@@maxgribben05 yup, not stopping any time soon, was just wanting to get an idea of what a cut would be like yo
Why are you dirty bulking? U should be having muscle display if you’re clean bulking
THIS VIDEO IS SO DAMN GOOD, I WANTED TO START BULKING AND THIS HELPED ME START . I CAN NOT WAIT FOR THE CUT VIDEO , MAX IVE BEEN WATCHING YOU FOR YEARS AND YOU ARE THE MAIN REASON IM GROWING
Thank you so much for your awesome advice and I hope you know how much I appreciate you. I was just crossing the street from my job in the crosswalk and I was hit by a distracted driver and I was just given a five percent chance of surviving and I’m just glad to be alive and well and back in the gym. So please keep your videos coming and have a great week ahead 🙏💪
At the beginning of 2022 I have been following a workout routine completely based on your videos. Thanks man for the very informative videos man and keep on going 💪🏻
Dr. Phil!?? You are following a workout routine lmao? 😅
Honestly, this is by far the most precise and informative video I've ever seen. It really helped me understand the whole concept.
It must have taken a hell lotta research and work to compile all of this into a single video. Hats off MAX !!
literally the best tutorial ever existed on youtube, I appreciate you so much because I was too confused with the amount of right/wrong information that I had in mind and I couldn't organize em the right way. thank you again you did so well Max, we love you
Dude, just started going at the gym one month ago, and i think i found GOLD. So informative and valuable video!
By far the best video I've watched. Straight to the point and perfectly explained. Thanks!
Super helpful. I'm 6 months in on my bulk now and I what you said about beginners doing a bigger bulk is so true. Other videos just recommended the 250-500 range and I saw much less progress than when I went for a 800-1000 surplus
Depends on how much of a active person you are
Love your content, Max! Keep it up. Audio/video were all great. Definitely looking forward to your cut video because I’m coming up on a year into my bulk and once I hit that year mark I’m finally going to cut. Cheers mate!
bro this video is so good, it's hard to find such complete and dynamic content about bulking out there. Mostly sincere content and not a bunch of bullshit. Great job!!
Finally somebody who get str8 to the point. I also like the shorts videos you have. Good work
Debatably the best video of seen on bodybuilding, explains well, how,, when, why, and what. And man has real results
Wow! This was honestly so well done and answered my biggest question “when do you know when to stop?”. Thanks for the great info with No BS, No ridiculousness, just all good tips.
This man is such a blessing in this community
So informative! I've been looking for something like this for so long. Your videos are straight to the point and easy to understand. You're definitely at the top of my favorite fitness content creators. Keep up the awesome work Max!!
the perfect video i was looking for, you deserve a sub for this effort king. it was simple and easy to understand
This is the best video on fitness I have seen. Love you, man. Thanks so much.
Im currently bulking so this was a super helpful video! Gotta say the longer videos you put out are easily the best ones. Lookin forward to a potential cut video!
Did it go well?
Very well structured video Max, I really enjoyed it!
Super informative and well edited, I'm thankful you took the time to get this out
Maybe in the top 5 most great fitness videos I’ve seen in years. Very very well done, you are helping a lot of people.
Looking forward to a cut guide like this. This is one of the best bulk guides i have seen
No BS, Straight forward and packed with information. I found myself thinking that this video is long but in fact isn't.
Eyy I'm bulking rn, super convenient info for me brother :]
Facts just in time 💯
Glad to hear that bro 👊
Much respect to you and your passion to make these videos!!!
This video is so much helpful . I found everything i need to know and you did it all for free . And the positive message in the end is so good . Thank you Max
Best. Video. Ever. Saved and taking notes. Will be back to watch soon. Just got into the gym about 4 months ago as a kind of chubby guy and Im leaned out pretty nice, so Im preparing for my first bulk in a couple months. This information was perfect and covered every question I think I could come up with…. Thanks bro !!!!!
This is the best video on bulking I’ve ever seen. Keep it up max
Underrated video, deserves more likes and views. Sums up everything about bulking.
Was waiting for this video for over a month,looks very great, thanx max again for this wonderful video...
Anytime man 💪
Excellent video as always man, I'm starting out a bulk and this video couldn't have been better timed 👍 keep up the great work!
No problem, and good luck bro!
Love your stuff, your long form content is great keep up the good work
What an amazing video Max!!
actually so helpful, literally fr got straight to point and PACKED with info
Straight to the point. Tell you what you need to hear. Great video bud
Thank you for spending the time to make this! Helps a lot!
Thank you so much for all this information, all of the good stuff compiled into one clear video , just what i needed !
I swear, I look up to you Max. Good stuff man, enjoyed the video 💪
Thx so much, well edited, fast paced, straight to point
Bro this is such a helpful video you touched on areas that I had questions about and that many CZcamsrs don’t explain
This is legendary. You are a legend. I appreciate your hard work.
This video is amazing!! i never liked the Tiktok comunity, but this man showed to me that there's still intelligent and hard working people on there, incredible work mate, you deserve a lot more sucess than what you alredy have.
I saw your Instagram story couple days ago and saw the thumbnail of this video and I got so excited to watch this🔥
You're such a bro. Thank you so much for making good quality content for us!
Super informative! You don’t need to over cut your videos. Longer pauses here and there are actually better than a never ending train of thought.
Great video! SO much information!! Thank you for sharing all that🥰
Glad you liked it!!
Great video Max, really informative, cannot wait to watch Cutting Video.
This video is so straightforward and put together I love it
Great vid. Very informative. Keep up the good work matey.
Best and the most detailed educational video. Thanks mate!
Awesome video! Very well explained. Thank you, Max! 💪
Honestly one of the best bulking vids I’ve seen
Great video 👍.. I agree with everything you've said. I look forward for you making one about cutting in a similar formatt.
Your channel is so authentic and I love your content and your dedication.........
Incredible video as always! And of course an amazing wallpaper
Exactly what I was looking. You did answer some of my questions
This is my favourite video on fitness i have seen this year
This gives me the confidence to start bulking. Thanks Mate!!
Dude thank you so much..You basically summarized everything a beginner and a seasoned lifter wants to know about bulking
Happy to help!
just discovered your channel, i really love straight to the point videos
This is so direct n to the point thank you sooo much this is exactly what I needed I’m planning on starting my bulk soon
Great video! Knowledgable. Can’t wait for the cut vid
Thank you so much for this, Max!
I'm starting my Day 1 at the gym tomorrow, wish me luck.
soooo, did ya stick with it
You put this together really really well 👏👏👏👏
Max.! Thanks for explaining it super simple:)
I been struggling to bulk for awhile.,
And this Video helps me realize on what I need to do/How to do it.
Awesome Walkthrough 🥳
Did you bulk ?
Thanks for all the help dude, great videos👍
This video was extremely helpful, thanks for putting this together.
Thanks a lot Max for the super informative video!
Please upload more full videos, and keep growing love to watch your videos, shorts , 2min videos.
Great Video! Been looking for something like this
Ready for this! 👏🏻
🤙
Thanks mate, this is really informative and easy to understand 👍
Video flew by, really informative and easy to follow, thanks!
Thank you so much Max, it helped me a lot ❤
Great video all my questions were answered and im ready to start my bulk
That was very useful and informative content. Thank you. You earned a sub. 😉
Dude. Most informative video EVER. THANK YOU SO MUCH.
Clear and concise, thanks
I have never seen a guide this good
great video, answered all questions i had as a skinny guy trying to put weight on
Man I love your contents, keep it up!❤️💪🏻
Thank you ❤
@@MaxEuceda7 I’m a 130 pound beginner going on my 4th week I started off not being able to do 3 of slow tricep pushups now I can do up to 7 of them does progressive overload currently apply to me?
straight to the point and easy to understand 👍👍
Thanks for this video bro ! This video is really informative !
my ADHD brain thrives on how organized and concise your videos are 😂 keep up the great content bro 💪🏻
EXACTLY
FR
GREAT VIDEO OMG, WHAT A BANGER! ❤
Thank you!
Really good video Max!
Thanks for the info just starting actually trying to get bigger and you helped a lot
Loved the video content - very informative indeed. Thank you!
Was waiting for this
🙏🏽 awesome video, informative and easy to understand
Best informative bulking video out there🤝🏽
This video is AMAZING, thank you man