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The Revive Stronger Podcast

465: The Art & Science of Bulking - Steve Hall

Apr 26, 2025
01:23:31

Podcast summary created with Snipd AI

Quick takeaways

  • A caloric surplus typically benefits muscle growth, yet recent evidence suggests some muscle gain can occur in a deficit albeit more slowly.
  • Optimal weight gain during bulking is around 0.5% of body mass per week, promoting lean mass gains while minimizing fat accumulation.

Deep dives

The Essential Role of Surplus in Muscle Growth

While traditionally believed that a caloric surplus is necessary for muscle growth, recent studies suggest that building muscle can occur even in a caloric deficit, although at a slower rate. However, energy deficits significantly impair gains in lean mass, highlighting that being in maintenance or a slight surplus enhances muscle-building potential. Building muscle requires energy, and deficits can hinder training performance and recovery, making it evident that a surplus is generally beneficial for optimal growth. This understanding is crucial for individuals looking to maximize their muscle gain, especially those who have struggled with previous growth.

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