The Revive Stronger Podcast 135: Massing Roundtable - Mike Israetel & Eric Helms
Dec 31, 2018
Dr. Mike Israetel and Dr. Eric Helms discuss general principles of getting big, such as rate of weight gain, body fat %, and insulin sensitivity. They debate the ideal rate of weight gain for advanced lifters and female athletes. They also explore the relationship between gaining fat cells and muscle gain, as well as the impact of insulin sensitivity on muscle growth. Additionally, they touch on the effects of metformin on insulin sensitivity, optimal timing of carbohydrate intake for glycogen storage, and the challenges of determining accurate body fat percentages.
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Calorie Surplus for Muscle Growth
- Calorie deficits suppress muscle protein synthesis, hindering muscle growth.
- 'Recomping' occurs regularly in untrained individuals, but eventually, an intentional surplus is needed for muscle gain.
Rate of Weight Gain
- Aim for a weekly weight gain between 0.25% and 0.5% of your body weight.
- Exceeding 0.5% weekly weight gain leads to excessive fat gain with minimal muscle gain.
Eric Helms's Muscle Gain Journey
- Eric Helms gained 15 pounds in 15 months by eating till full, prioritizing training.
- This period resulted in more noticeable muscle gain than in the previous three years.