Most people know newbies can gain muscle and lose fat at the same time, but can intermediate or advanced lifters accomplish a body recomposition? In other words, if you’re already fit, can you optimize your body composition by building muscle and losing fat simultaneously, or do you have to cycle through bulks and cuts? More importantly, how do you actually do a body recomp? Is there a difference between recomping and bulking or cutting, and what are the key factors and variables to adjust if you want to build muscle while burning fat? To help answer these questions, I tagged in my friend and scientist, Chris Barakat, who’s actually published research on this topic.

If you’re not familiar with Chris, he’s a published scientist, educator, coach, and natural bodybuilder, and he’s a repeat guest on the podcast for good reason. His years of developing his book smarts along with his practical knowledge of gym know-how means he knows how to get results while also having something interesting to say, and I always learn something new in our chats.

In this interview, Chris and I discuss . . .

- What a recomp is, and whether more trained individuals can build muscle while losing fat

- Who should aim for a recomp and how to do so (as both a beginner and more advanced trainee)

- Common mistakes that prevent people from recomping

- The signs you’re recomping effectively and how to track it

- How to adjust your training volume and rep ranges while in a deficit and why

- Strategies for advanced lifters to recomp

- What to expect in terms of strength loss while cutting (and how to know when to make an adjustment)

- And more . . .

So, if you’re interested in learning about body recomposition in intermediate and advanced lifters, and the best ways to ensure you’re recomping effectively, listen to this podcast and let me know your thoughts!

Timestamps

0:00 - Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

4:41 - How should body comp training look like for intermediate lifters?

26:22 - How should people approach recomp if they are no longer hyper responsive to training?

33:17 - What about rep ranges?

45:00 - What are your thoughts on traditional recomp methods?

52:28 - Why do people get stronger when they gain body weight?

59:58 - Can muscles be more responsive with proper training?

1:01:53 - Where can we find you?

Mentioned on the Show:

Try Pulse today! Go to https://buylegion.com/pulse and use coupon code MUSCLE to save 20% or get double reward points!

Chris Barakat’s Website: https://schoolofgainz.com/

Chris Barakat’s Instagram: https://www.instagram.com/christopher.barakat/

The Ultimate Guide to Body Recomposition (listen to the podcast for a special promo code!): https://www.schoolofgainz.com/digital-products/the-ultimate-guide-to-body-recomposition

Ep. 65 Getting Deep with Emma McAllister