Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters
What Is Your Muscle Gain Efficiency (MGE) Score? (The Bottleneck Effect) | Ep 285
Feb 19, 2025
Explore the intriguing concept of Muscle Gain Efficiency (MGE) and how it's measured through the bottleneck effect. Discover what factors limit your muscle-building potential, including training experience and individual body metrics. Learn how to interpret your MGE score for better progress tracking. The conversation also reveals the five key bottlenecks that might be holding you back and offers practical tools to optimize your nutrition and training strategies, helping you achieve sustainable results.
22:42
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Quick takeaways
- The Muscle Gain Efficiency (MGE) score allows individuals to evaluate their muscle-building effectiveness by assessing muscle gain versus fat gain during bulking phases.
- Identifying and addressing five key bottlenecks—training, nutrition, recovery, body composition, and goal alignment—can significantly enhance muscle gain potential and efficiency.
Deep dives
Understanding Muscle Gain Efficiency
Muscle gain efficiency is a critical concept for anyone looking to build muscle while minimizing fat gain. The introduction of the Muscle Gain Efficiency (MGE) score provides an innovative way to assess how much of the weight gained during a bulking phase is actually lean muscle versus fat. This score ranges from 0 to 1, where a score near 0.1 indicates poor muscle gain with high fat, while scores above 0.6 represent high efficiency with more muscle gained than fat. Understanding and calculating the MGE score allows individuals to better evaluate their bulking strategies and make informed adjustments for more effective muscle development.
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