ERIC HELMS: THE RELATIONSHIP BETWEEN WEIGHT GAIN & RATE OF MUSCLE GAIN: IS AN ENERGY SURPLUS NEEDED TO MAXIMIZE MUSCLE GROWTH?
Feb 9, 2024
auto_awesome
Guest Eric Helms, fitness expert and researcher, discusses the relationship between weight gain and rate of muscle gain. They cover the new weight gain study by Helms et al. and explore the impact of energy surpluses and deficits on lean mass accretion and fat gain. They also discuss the limitations of calculating lean mass gain and the importance of considering individual differences in research studies. Additionally, they explore the benefits of tracking progression in compound and isolation movements.
The size of the energy surplus or maintenance did not impact strength gains in well-trained individuals.
A smaller surplus may be more beneficial for minimizing fat gain while still promoting lean mass gains.
Future studies can explore alternative training protocols, such as remote video supervision, to better accommodate advanced trainees and higher training volumes.
The ideal surplus size for muscle gain may vary depending on training experience and individual factors.
Deep dives
Study Design and Participant Population
The study included well-trained individuals, consisting of a mixture of early stage intermediates to advanced. The training program was conducted three days per week due to logistical constraints and consisted of squat, bench press, shoulder, back, and bicep exercises. The study faced limitations in terms of training volume which may not have been optimal for true intermediate trainers. The research team utilized video calls and supervision as a result of COVID restrictions and social distancing measures.
Impact of Energy Surplus on Strength Gains
The study found that strength gains were not impacted by the size of the energy surplus or maintenance. Participants showed improvements in bench press and squat strength regardless of whether they were in a surplus or maintenance. The training program implemented was effective in promoting short-term strength gains.
Body Composition and Energy Surplus
The study observed different outcomes in terms of body composition. The moderate and high energy surplus groups showed similar gains in weight compared to the maintenance group. However, participants in the moderate surplus group displayed the highest lean mass gains, while those in the high surplus group experienced the greatest fat mass gains. These results suggest that a smaller surplus may be more beneficial for minimizing fat gain while still promoting lean mass gains.
Feasibility and Future Considerations
The study faced challenges due to COVID restrictions and limited participant numbers. Future studies can explore alternative training protocols, such as remote video supervision, to better accommodate advanced trainees and higher training volumes. Supervised training and video analysis can provide opportunities for effective supervision and stronger study outcomes.
Surplus size and intensity are important factors in muscle gain
The podcast episode discusses a study in which participants were assigned to a 5% surplus, a 15% surplus, or maintenance. The researchers found that weight gain and muscle thickness changes were related to surplus size, with larger surpluses leading to greater fat gains. The study also showed that high intensity training contributed to better bench press gains, but there was no direct relationship between weight gain and bench press strength. It was concluded that the ideal surplus size for muscle gain may vary depending on training experience and individual factors.
Tracking muscle gain progress in the real world
The podcast provides guidance on tracking muscle gain progress outside of a lab setting. It suggests using reliable scales to measure body weight consistently and calculating moving averages to track trends. Training progress, particularly in isolation exercises, can also be an indicator of muscle gain. Looking for improvements in performance, such as increasing reps or load, can provide valuable feedback on the effectiveness of a training program. While measurements like tape measurements can be useful, they should be taken with caution and within the context of other metrics.
The importance of slow and steady progress
The podcast emphasizes the importance of taking a slow and steady approach to muscle gain. It highlights the need to scale surplus size based on individual factors like training experience and proximity to genetic potential. The focus should be on progressive training and supporting it with nutrition. The podcast suggests that rushing the muscle gain process can result in excessive fat gain and emphasizes the need for patience and consistency in the journey.
