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Constraints on Muscle Gain
- Muscle gain is constrained by training fatigue and body fat limits.
- Training intensely is sustainable only for 4 to 6 months before a break is needed.
Surplus vs Maintenance for Gains
- Caloric surplus greatly accelerates muscle gain compared to maintenance.
- Maintaining weight while gaining muscle is limited and slower, especially if lean.
Optimal Weight Gain Rate
- Aim to gain between 0.25% and 0.5% of your body weight per week.
- Gains slower than 0.25% per week are difficult to track effectively due to daily weight fluctuations.