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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Quick takeaways
Ideal range for weight gain is 0.25%-0.5% of body weight per week for optimal muscle growth.
Balancing body fat levels is crucial for muscle gain, recommended range is under 20% for males and under 30% for females.
Manipulating insulin sensitivity through extreme nutrition setups or glucose disposal agents is unnecessary for most individuals.
Deep dives
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Rates of Weight Gain and Muscle Hypertrophy
In a recent podcast episode, Mike Isritel and Eric Helms discussed the rates of weight gain and muscle hypertrophy. While there is a lack of solid evidence in this area, current recommendations suggest a range of weight gain between 0.25% and 0.5% of body weight per week for optimal muscle growth. It is important to consider individual factors such as training age and proximity to one's muscular potential. Slower rates of weight gain may be suitable for more advanced individuals, while faster rates may benefit those with a lower training age.
Body Fat Percentage and Optimal Mass Gain
The podcast also explored the relationship between body fat percentage and optimal mass gain. While there is a common belief that higher body fat levels can aid in muscle retention, it is important to note that gaining excessive body fat is not beneficial. The recommended body fat range for males is under 20% and for females under 30%. Pushing body fat levels too high may result in health risks and hinder muscle gain progress. It is crucial to strike a balance and focus on gradual weight gain within healthy limits.
Balancing Weight Gain and Muscle Retention
The podcast discussion touched on the idea of intentionally pushing body fat levels higher for the purpose of retaining muscle tissue when gaining mass. While there is some theoretical rationale behind this approach, it is not a common practice in the fitness community. It is generally recommended to focus on steady weight gain within a reasonable body fat range to optimize muscle growth. Extreme body fat levels, skin deformation, and health concerns should be avoided.
Gaining Muscle vs. Fat: The Trade-Off and Considerations
The podcast episode explores the trade-off between gaining muscle and gaining fat. It emphasizes that while gaining fat can provide a slight advantage in muscle growth due to increased calories, it needs to be evaluated in terms of the potential negative impacts such as fat loss difficulty, skin deformation, and hormonal changes. Excessive weight gain, especially beyond a certain percentage of body fat, is deemed unnecessary for most individuals. The episode suggests that while some weight gain can be beneficial, it should be carefully balanced with the associated costs and individual goals.
Understanding Insulin Sensitivity and Nutrition Manipulation
The conversation delves into the topic of insulin sensitivity and the various strategies people employ to manipulate it, such as different nutrition setups and glucose disposal agents (GDAs). The speakers conclude that for the majority of individuals who are relatively lean, physically active, and have favorable genetics, insulin sensitivity is well-managed without the need for extensive nutrition manipulation or supplementation. They dispel the notion that drastically altering calorie intake, macronutrient ratios, or relying on GDAs is necessary for muscle gain. The importance of a balanced diet, realistic goals, and individual differences are highlighted to debunk misconceptions and provide a more intuitive approach to eating.
This is the Massing roundtable. Dr. Mike Israetel and Dr. Eric Helms get into a discussion around the general principles of getting big!. This implies things like rate of weight gain, body fat %, insulin sensitivity and much more!
Timestamps:
01:45 Eric's change of perspective on the rate of weight gain since Abel's podcast
04:50 Mike responds to Eric's view
11:15 Mike continuous talking about slower rate gain for more advanced lifters?
13:56 Eric gets back on Mike's question
16:03 Steve chimes in and shares his experience of the rate of weight gain
16:58 Mike admits that his former recommendations were wrong
20:05 Eric talks about rate of weight gain for female athletes
23:20 Furthermore, Eric speaks about a cut-off point with gaining and high body fat percentage on p-ratio and muscle gain
26:39 Mike's take on the same topic
33:47 Eric gets back on comments made by Mike
35:13 Mike follows up with his thoughts
37:47 Eric then talks about that if you've never been obese, gaining fat cells a concern?
41:05 Mike's take on the matter
43:18 Considering pushing to higher BF levels to increase muscle mass
46:10 Mike's take on the matter
52:01 Eric responds to Mike's view on the amount of weight you want to put on
54:22 Eric get's into the topic around Insulin sensitivity
57:45 Mike shares his opinion on insulin sensitivity
01:04:28 Mike's take on the argument some people make in justifying methodologies/supplements to get minor % out of this
01:08:52 Eric's take on the matter and carb timing
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