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The Stronger By Science Podcast
Is Bulking Necessary for Muscle Gain?
Jul 24, 2024
The hosts discuss the necessity of bulking for muscle gain, sharing personal experiences and highlighting studies on calorie surpluses impact on muscle growth. They debate whether bulking is essential for trained individuals, explore maintenance calories effects on muscle hypertrophy, and question the importance of a maintenance phase post-bulk.
01:50:10
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Quick takeaways
- Larger surpluses in newer trainees primarily lead to fat-free mass gain, while smaller surpluses benefit well-trained individuals for muscle growth.
- Weight gain from bulking enhances strength gains in resistance-trained individuals but may not always improve relative performance indicators like Wilks and IPF points.
Deep dives
Bulking and its Impact on Muscle Growth
Bulking is an essential practice that can lead to muscle growth, especially in individuals with relatively less training experience. Studies have shown that in newer trainees, larger surpluses tend to result in primarily gaining fat-free mass. However, as training status increases, the ratio of fat gain to muscle gain shifts, indicating that smaller surpluses may be more beneficial for well-trained individuals. Despite some evidence suggesting that maintenance calories could support muscle gain, a slight surplus is generally recommended to maximize muscle growth.
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