Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 You Can Build Muscle FASTER Than We Thought (Without More Fat Gain) | Ep 242
📲 For the exact steps to set up your next bulking phase for substantial muscle gains, download my free Muscle-Building Nutrition Blueprint (updated for 2025) or go to witsandweights.com/free.
Can you build muscle faster than we thought... WITHOUT gaining more fat as you bulk? What if the current advice to on rate of gain is actually holding you back?
Philip (@witsandweights) shares groundbreaking research that shows you can gain muscle faster than you thought - without getting bogged down by excess fat. He breaks down the latest science into simple, actionable tips for beginners, intermediates, and advanced lifters. Whether you're just starting or a seasoned lifter aiming to push past your current limits, Philip shares practical tips on tailoring your muscle-building pace based on your experience level. Tune in for a fresh perspective on building the body you want!
Today, you’ll learn all about:
1:11 Traditional bulking advice and why it’s outdated
2:06 Philip’s muscle-building program update
3:49 Why are recommendations changing?
5:41 Gain faster now
10:41 For optimal muscle gain
14:29 Tone up smart and assess your training experience
18:30 Determining your training level and rate of gain
20:23 Consistent progression and monitoring results
21:39 Importance of quality nutrition
23:37 Nutrient partitioning abilities
Episode resources:
- FREE Muscle-Building Nutrition Blueprint (over 25 pages!)
- Greg Nuckols Article – How Fast Should You Gain Weight When Bulking?
- Try MacroFactor free with code WITSANDWEIGHTS – Apple/iPhone or Google/Android
Related episode:
📱 Get Fitness Lab (now 20% off) - Science-based coaching app for fat loss, muscle building, and strength training over 40. It adapts to your nutrition, recovery, and training to improve body composition without the stress.
🎓 Join Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support + accountability (FREE custom nutrition plan with code FREEPLAN).
👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.
👋 Ask a question or find Philip Pape on Instagram