Ep. #455: Dr. Eric Helms on the Best Way to Lean Bulk (Gain Muscle and Not Fat)

Poke around the Internet for advice on gaining muscle as fast as possible, and you’ll find a lot of advice along the lines of “eat big to get big.”

You know, eat everything in sight, drink a gallon of milk per day, and so forth.

This will definitely help you gain muscle, but it also results in a lot of unnecessary fat gain. And while a YOLO bulk or two can be productive and fun when you’re a beginner, it becomes counterproductive as you move into your intermediate phase and beyond.

Luckily, though, there’s a better way to gain muscle and strength.

Instead, you can do what’s called a lean bulk, where you gain muscle a bit slower than you would gorging every day but with much less fat gain.

And in this interview, you’re going to learn how to best go about it from Dr. Eric Helms, and particularly, how to ensure your calories are in the right place—not too low, which hinders muscle gain, or too high, which accelerates fat gain.

And in case you’re not familiar with Eric, he’s not only is he an accomplished bodybuilder, powerlifter, coach, author, scientist, and member of the Legion Athletics Scientific Advisory Board, but he’s also one of my favorite guests for offering pragmatic advice you can apply to your diet and training.

Oh and if you like what Eric has to say, you should definitely check out his research review Monthly Applications in Strength Sport (MASS). Every month they put out interesting, practical information on the latest research.

10:28 - What’s the website for the events you’re putting on?
11:36 - How much of a calorie surplus is enough for muscle gain?
28:26 - What was the caloric intake between the slow and fast?
33:22 - How big of a surplus are we looking at for each group?
36:45 - Is that more muscle gain than expected from experienced lifters?
43:53 - How do the two studies we discussed compare to the story you’re working on?
50:02- What diet advice do you have for people lean bulking?
53:54 - Where can people find you and your work?

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