Best Bulking Strategies for Maximum Muscle Gain
Vložit
- čas přidán 15. 06. 2024
- The ALL NEW RP Hypertrophy App: rp.app/hypertrophy/code/RP_YO...
Become an RP channel member and get instant access to over 30 hrs of exclusive in-depth training and advanced science content! ➡️ / @renaissanceperiodization
0:00 What does gaining help?
2:30 Who should bulk, who shouldnt?
4:02 How fast should you gain?
7:02 Clean v Ditry bulk
8:45 When to cut fat off?
10:36 Mass gainer shakes?
11:28 Not hungry? - Sport
Pro tip: if you do dirty bulk you won't feel the need to eat a cheat meal.
bro spittin facts
🤔
Every meal is a cheat meal
😮
And it doesn't even need to be that dirty, just think how good a big bowl of greek yogurt sounds right now. Mmmmm.
Or maybe a big omelette.
Love listening to this on a cut, imagining a brighter future
In the same boat. Only three weeks left (I hope)!
Same. I’ve been cutting. I feel like I’m closer to abs than I’ve ever been. But it’s hard and it’s getting harder
Right there with you. Onwards, brethren.
how do you know to take a break from the fat loss phase
@@Irondragon1945I think Dr Mike talks about this on one of his diet fatigue videos, but you should generally take a break when the weight loss is causing you to lose strength or making you sleep poorly.
I’m watching a bulking video with approximately 99% body fat
even tough i know its a joke but u will be dead
Man, you talk about not being able to bulk for a year. I finished 18 weeks of massing, took maintenance, and I just started training again this week. I didn't even realize quite how fatigued I was by the end until I did my set of hack squats and didn't feel like the world was on my shoulders. Take your breaks!
This! Even just 1 week off can do WONDERS!
@@ditz3nfitness do you guys mean 1 week break from the bulk or 1 week break from hard training
@@b0tkevins109training
Both, if your training at maintenance volume there's no reason to be in a calorie surplus. But the benefits come from the training break of course
lol I’m 15 and was planning to straight bulk for the next 3 years, already a year in and now I wanna do minicuts
Why does he do paused reps when blinking??
Lmfao
Currently on my first ever, properly tracked, somewhat healthy bulk after years of maingaining. The difference in training quality is phenomenal. Yes, I'm a fat fuck. But who cares when you've got a viscious bicep pump from 5Kg dumbbells?! Let's goooooo.
That's basicly where I'm at too still trying to dial in the intake but getting better :)
@cg-fitgaming7944 me too. One of my top tips so far: buy big bottles of smoothies. Packed with calories, very easy to consume and also relatively healthy (cuz vitamins etc).
I'm insomniac and currently mini cutting to get rid of the excess fat i got last December i hate my life 😂😂.. I'm not eating that low of a calories at 2k down from 2700.
The scientific term is being "Thickalicious".
Lmao brother same I am loving it. Even joint pain etc has gone away. Crazy
Thank you for saying it's ok to not bulk if you aren't comfortable gaining weight, it hit me surprisingly hard. Worked hard to lose a good bit of weight 10 years ago but ended up skinny fat. Have worked out on and off since but never saw much progress due to being afraid of putting the weight back on. Just recently got comfortable trying a bulk and am happy with it but had felt like I kinda wasted the last 10 years. It meant a lot to hear someone say it is ok.
Can we all appreciate how this is free, clear, straight to the point information from this wonderful angel we call Dr.Mike. This man is such a legend
💯
Mike please make the members only videos able to play with your phone screen locked PLEAASEEE
I contacted CZcams support about this, and they told me that members videos don't support CZcams premium features. It pissed me off, but I don't think Dr. Mike can do anything about it.
@@Madc0w95 damn that sucks :( I like listening to them at work but they zap my battery
Yo theres a glitch btw, if you play the video in a mini tab on your home screen, then turn your phone off, then swipe down and click play button on music thing
@@evanr566That works with porn too, sadly i found out the bad way miss clicking coming out of the bathroom thankfully i was alone 😂😂😂.
Brother just swipe out of CZcams and close your phone then click play on your headphones or phone and it will play, at least for iPhone when you swipe out it will play while on the Home Screen and you can turn it off to play
The side hair is back 😛😛😛
Pushed out by brain mass gain.
👴🏻
I think it is a reuploaded video.
Thanks dad!
We all wish we could be Jared Feather
Lol uncle Jerry curl and papa Mike
You mean Jared's Father? :)@@stark5353
mens health just put out a jake gyllenhaal workout routine for his role in 'roadhouse'. please do a critique of it.
I second this.
I third this…
I fourth this
I fifth this
I sixth this
watching this while on my first ever official bulk
Idk how you do it Dr.Mike but youve been managing to post videos exactly when i need them these past few weeks 💪🏼 thx a ton
I love this kind of clarity when delivering good information. Great stuff.
Oh finally, I was waiting for a mini-series about bulking and cutting from Dr Mike. thanks, Dr. Mike you're for real the best.
Started gym 2 weeks ago. Glad you pop up my YT recommendation. Subscribed for more muscle bulk
Been here since when the channel had around 300k subs, %99.9 no bs so you just came across a gold mine early use of it would be good
Learn his pause rep technique. Don't lift any other way. It changed my life.
You are lucky to have found this incredible resource so early on! enjoy the process.
lol dude RP is one of the best channels out there.
Don’t lie this is Dr Mike’s parole officer incognito
What a fantastic bit of information here. Thanks again Mike.
3 weeks into training im 33 was a lazy sob was hard on the white stuff got my shit together now and i have muscles in places i never knew wer there found this channel 4 days ago and already feel like im doing better on my sets life saver for me this channel 6 days aweek hitting it hard brilliant channel love it
I’m so glad I descovered your channel!
This was one of the best videos I've listened to. Answered a lot of my questions I had.
Mate you picked the absolute perfect time to post this, legend!!
Lol snap. Not feeling guilty anymore
Probably the best and easiest to digest video about bulking ever made ! Thank you for this !!
I have gotten SO much value out of your CZcams channel. Your content is exceptional and informative (with a sprinkle of inappropriate humor 😅). Keep it up, Doc. You're appreciated.
Honestly, I just want to say I'm so dam glad I discovered Mike's channel!!! Given how successful he is I'm sure I would have eventually bumped into his content anyway, but his style of presenting, personality (dude's humour is top shit!!!) and the brilliant knowledge he drops / explains is zero to none. Thank you for the immense help you have provided me with since I discovered you, Mike! I have been able to cut off excessive information from elsewhere, and focus on your points as they are proving to be a more simplified yet hugely beneficial with on-going progress!
Thank you. Exactly this explanation of how the periodization works is what I needed to continue. 👏🏻👏🏻👏🏻👌🏻
Thanks for the great info over the years!
Love it. Thank you Mike.
I'm 5 years into my journey and just recently had a torn rotator injury prevent me from starting another training cycle (mostly bodyweight). I'm using this rehab time to go from 170lb lean muscle at 6' to 185 and I'm excited to be able to exercise hard again
Great Strategies!
Excellent video!
Perfect - I am one week in to my first intentional bulk because I have been at a plateau for 5 weeks of 182# and nothing is growing except quads and glutes a little. These tips were very helpful.
Hugeeeee! Loving these videos doc! Keep em comin 💪
Can’t wait for part 2!
Bro, you are so insightful. Thanks for the lesson and for the meaningful words you give about the how we do think and react with other people' thought
Perfect video. Done good 3 months of bulking, hitting the wall training and food wise, and my belly region is getting a bit out of control. Happy to just have a chill cutting meso and then try to really get back at it next go.
Thank you for this, it's been really helpful. I'm on my first proper bulk for a comp next year and trying to be strategic and go the clean route. There's been some really helpful advice i'll take on board :)
the only advise for training one will ever need stays your channel 💯
Dr. Mike, has part two in this series been posted yet? Don’t think that I have seen it but wanted to check. You guys have been pumping out a lot of content recently!
Thanks Dr Mike
I could listen to Mike all day he's just ooooozing with knowledge!
Not sure how I came across this chamnel but I'm really glad I did, priceless information for free, mans a legend.
This info is pure gold. I study each video as if it was a college lecture.
I did a dirty bulk from 190 - 215, became strong as shit, but man, I was a fat slob. Everyone around me was like, you’re fat! Cutting back down now to 203. Not doing that again.
😂 ❤
Best strength training channel on CZcams. Could listen to Dr. Mike all day, not saying I don't but you should 😁
This is awesome info coming from a pro bodybuilder. Love it, have to favourite this one. So valuable
Mike is bringing gnarly back, and I approve.
Finishing my first ever bulk. I’ve been consuming a lot of your content …. Shits working real good! Can’t wait to do my cut to see the difference.
can’t lie… bilking is the way to go but i’m way to insecure for it so now i’m gaining muscle a million times slower 😞
Thank you Mike, really needed this. I just went on a bulk and had planned to do it for a whole year. Didn't realize that's not how it works lol
Love your videos please make a video on GLP and GLP inhibitors, and how they can help with fat loss
So helpful thanks
thankyou I NEEDED this
Great stuff. Currently being coached by Dr Derek with RP. Going great. Been cutting since Dec and I'm leanest (with muscle) I've ever been. Bulk coming up in the fututre💪
Dr. Mike is a beast.
Oh boy, just started my cut in line with RP's video about a full year of training. Time to take a big sip of coffee and see what video they posted today
Man, all this advice makes so much sense after all these years. Typically, I would bulk for 12-16 weeks before I start to lose steam. I make great gains, typically resulting in 15 pounds of body weight and my lifts blow up, until some part of my bulk starts to fail and I find it harder to eat enough or lift at 10/10 4 days a week and I begin to slowly lose a few pounds before I just lose momentum and fall off the wagon completely.
If I knew then what I know now, I would just reframe that 'falling off' into a 'maintenance phase' and then begin to cut the extra fat before hitting another bulking phase once I'm hungry again.
Thanks, Dr. Mike. If I ever encounter you in a bathroom, I'll piss stain my knees just to kneel before the king.
P.S. breaks are a godsend. I was putting 2 pounds a week on my bench doing 5/3/1. took a week off and drank in the streets of new orleans. Got back and put 8 pounds on my bench, 17 on my squat, and 13(!!) on my OHP.
That's an interesting feedback, by curiosity what does your diet look like during your bulk? And how do you spread your macros? I really should try to do a break as well..
@@MSEDableI only count calories and protein but a typical day of eating would look something like this
Breakfast
3 egg omelet w/ cheese
Bagel with cream cheese
Banana
Tall glass of chocolate milk
Lunch
Deli meat sandwich w/cheese and lettuce on hoagie bun
Some olive oil soaked into each slice of bread
Toasted (helps dry up the olive oil bread)
Protein smoothie consisting of frozen berries, peanut butter, whey, and milk
Dinner
Can of tuna spread out into 2 sandwiches with mayonnaise, pickle relish, and olive oil on Dave’s killer oat/seed bread
Some sort of steamed vegetable
All of this equates to somewhere around 2800-3100 cals or so (can’t remember what the lunch sandwich was)
This is on top of doing 5/3/1 BBB lifting 4 days a week
I’ve def gained some muscle and my lifts blew up but I think it may be too much of a bulk for me since I seem to have gained quite a bit of fat as well. I’m only about 140-142 pounds right now coming up from somewhere in the mid 120s. I think a good amount of that weight is from creatine
@@_BrainRotThank you for your answers that's interesting. In total, how much proteins is it? Did you see any differences by modifying the amount of proteins you eat?
I may have a look into the 5/3/1 protocol, I was curious to try it.
I was literally going through your channel for bulking yesterday
Just came out of a Cal deficit and now I'm maintaining and putting on muscle. I have a good coach too. The scale is going up and I'm a bit freaked out but then I just watch Dr. Mike and I calm down and trust the process. Thanks Doc!
This is great. I’m nearing end of my cut and down 20Ibs with about 10 to go.
Can’t wait to start bulking clean and slow to focus on lean mass growth!
Plus I miss food.
That is great work! Congrats and good luck on that last 10lbs!
Almost there! Keep it up!
thank u mike 🙏🔥
TYSM!!!!!
I was on a long bulk, my first one, I had the size along with the gut. I didn't know when to stop. Thanks for this 🙏🏾 info. First week into a real cut
Great stuff as always! I have trouble knowing whether or not I'm a beginner, but this year I started doing cuts/bulks. I lost 22 lbs in 60 days (193 to 171) and now I'm doing 60 days of bulking to try and get up to 177-ish before doing a longer, slower cut down. Hopefully I'll start looking good once I get to 10-12% body fat.
Alright, I'll come back to this in like two years, thank you.
Instructions unclear, I bulked for 5 days and I am now 100lbs over my goal weight and everyone keeps calling me bloatapotamus
Health -100, bloat +200
Amazing video
Could you please teach me why my teacher always had knee injuries and how to become sweaty, tired, and excited? Nice channel!
Yes!! Thanks for sharing this knowledge. Somewhere in the middle of a clean and dirty bulk is perfect for me! Loved that you definitely touched on the length of bulking. I do a 4 month bulk and then cycle through a maintenance phase sometimes a mini cut depending on the season. I’m actually shocked when I hear some females have tried bulking for over a year. It shouldn’t take that long if you’re working hard enough and eating enough. Thanks again for the tips.
You talked about training 6 days a week like it‘s normal which made me realise your videos are not only for the average gym-goer but also useful for professional bodybuilders. I respect that a lot.
Phenomenal !
I'm psychologically still dealing with personal fat phobia but I have to admit my intensity and quality of workouts is much better when I'm at maintenence or a small surplus. I have a bit excess body fat but I feel like the return on making more muscle while a little pudgy is better than starving down to a lower body fat and per one of Mike's older videos, as a relative beginner maintenance or a slight surplus will get me to the point where when I cut, I have something to show for it. But I still wonder if I'd make more progress pushing my calories more. Thank you Mike!
Could you do a video focused on how to fix posture for squat and dead lift? I'm having a really bad time trying to correct them.
Btw Great content! I'm learning here more than in my school 💪
I've been on a gaining phase since the end of December, and have gained approximately 6kg of muscle, fat, water retention, etc. I am going to start my cut at the start of April, cos I'm storing fat/water on my glutes and hamstrings for the first time in my life, and I feel pretty soft compared to usual. Looking forward to revealing the muscle gains, my back and chest especially.
Watching this during and RP Diet App cut... jealous
Thank-you for all this information!! Where's his gaming chair, Scott the Video Guy?
Dr Mike posting this as I started the cut
just finished week 1 of my 4,5 week mini cut to prolong my bulk. so far the hunger( except the first day or two) hunger isn't an issue. I actually got comfortable enough to gain further but didn't wanna go to/past 20%. gonna be interesting to see how much of a difference this mini cut makes, in theory the mini cut should give me 3 monthst of moderate to slow bulking(since I gain weight slow maybe even 4-6 months)
In sailing there's a technique called tacking which is basically zigzagging to sail against the wind
Starting this off by watching a v shred ad 😂😂
Hey Dr Mike. Can you make a video on how to do bulking with CrossFit with hypertrophy and BJJ? And maybe some suggestions how to combine these? Would be super helpful 💪💪
Magic Mike!♥️
May you please do a video on active rest phase? Thank you :)
Personal anectodal experience:
Was on a steamed chicken and steamed zuccini squash diet for a year, and then on a carnivore only diet for another year, to finally calm down my ibs. Been eating an all-inclusive diet for the last two.
The ability to eat a ton and gain is such a privelege, do not neglect it fellow gymbros.
Thanks for sharing all of this great info! Would you recommend anything different with regard to weight gain for somebody that competes in weightlifting or powerlifting who is looking to move up a weight class?
Thanks boss
Perfect timing, I just cut 30lbs and ordered a whole cow from a local farm, the cut is over
Really, a whole cow?
@YanDoroshenko yes, I bought a half cow last year, and I was surprised how fast we went through it, I have 2 sons that were happy to help.
@@JohnnyUtah87 Good stuff sir, you show that cow!
How much did that cow cost you? Might just get one to stuff in my freezer
@mikejugo8354 the half cow was $1700, and I ended up with 392 pounds of meat, so I'm expecting the whole cow to be roughly double that. I've only put down the deposit, I'll get the final price when the farm gets it back from the butcher.
Hi, Mike! Big question here: what kind of program should someone run while bulking and which one while cutting? I mean, bulking seems perfect for hypertrophy and strength. But, what is recommded during these phases?
P.S. Thank you for sharing another master piece of information 🙌🙌🙌
Essential shit for me as someone new to taking training more seriously.
Mike please make the members only provide free anabolic androgenic stereoids PLEAASEEE
Pure gold. Btw having a v shred add show before the video is ironic af 😂
I started my weight lifting journey at the beginning of the year and have been consistent since. I weigh about the same and have put on a lot of muscle, considering I had a very minimal amount when I began. My arms have doubled in size and quads have actual definition. I’m just under 6’2 and weigh around 220-225 depending on how much I ate the day before I weigh myself 😂 but I’d like to drop to around 180-190. I haven’t been in any rush because I don’t want to put it back on but haven’t really seen the scale drop which is a very tiny bit of a demotivater but I know it’s because I’m losing weight and gaining muscle at the same time so it’s evening out. It’s very hard for me to not eat enough, I have a big appetite. But stay around my calorie intake and protein goals, sometimes a little over sometimes a little under.
Just started a spring bulk, I always hate bulking in the winter...I already feel like sh.t(weather dependent) and in the summer I feel more like training hard to the max instead of feeling sluggish during the darker months!
Dr Mike's the best dad that I never had 🥹
So smart to round to 0.25 kg and 0.5 kg.
Well communicated.
This is an excellent video. When you discuss cycling, would you mean a calorie surplus on training days and calorie deficit on rest days, even when cutting?
Just in time for my bulk
Why don’t I get morning wood anymore
Real questions here
I've been bulking for 47 years, just starting my first cut... it's rough going.
I'm 37, 184lb, 6foot and 15%, this video was made for me, I've managed to put on about 10kg of weight keeping at the same body fat over the course of a year eating 5 eggs and oatmeal for breakfast, a 0.5kg sweet potatoe and a tin of tuna for lunch, and a very good size evening meal with complex carbs and lots of protein and training 5 days a week hard. I don't think I've got to my peak yet, but I think this video will give me a roadmap for a _serious_ bulk at a large excess. Eating clean means having respect for my body and allows me to eat properly while not killing my bank at Maccies etc.
30 grams of fat per day is insane, i have 3 slices of bread with butter spread and thats already 20g of healthy fats. How do people stay so low on fats throughout the day?
You have to cut any cooking oil and butter pretty much. You will switch your ground turkey to 99/1% and your ground beef to 96/4%. A lot of chicken tenderloin, breast, tuna, tilapia, and egg white. This should keep you somewhere around 15 to 20 gram of fat during the day. At dinner time you can see how much fat left where you can enjoy some with your dinner or pre bed meal.
Idk how. But maybe not ideal anyway for your hormones. At least 50g for essential fat is good requirement to avoid issues.