Ignore the highlights you see online. If you want to build a substantial amount of muscle, you will need to bulk. For many this will include accumulating a solid amount of extra body fat. Embrace the bloat.
I think that Greg targets the majority of society who is overweight. You state in your video as if people are scared to lose their six pack??? I have yet to find someone who was scared of losing their "six pack" who wasn't already in GOOD shape. Body fat percentage and your genetics (how well you respond to weight lifting) makes a huge difference. I personally have no problem "maingaining" while being 15%+ bodyfat. You still look good, your cardiovasculair system remains healthy and there is no mental strain. I think you should emphasize more on how bodyfat percentage impacts your ability to gain muscle and from there decide whether you need a bulk or cut. If you did mention this and I missed it, excuse me. I do agree a bulk works, but you are saying it as if majority of the people are 10% lean sleeper builds who have a hard time gaining muscle because they don't eat enough.. But quote me if I am mistaken or biased on Greg his advice. I personally would only consider a Bulk if I where to cut down to around 10-12%, but I highly doubt after bulking/cutting/bulking/cutting the end results is very different then if you just maingain at 15% or whatever works for you.
@@Jerachille TLDR: "Maingaining is not defined clearly and as such a useless term" and -> You shouldn´t only bulk when you are at 10% to 12% BF, but anytime you want to built muscle Quality information besides Omar and Alan Thrall: Geoffrey Verity Schofield and Revival Fitness. Never commented before, but had to now. Let me preface this by admitting, that I have consumed lots of gregs content and found it entertaining, especially the older videos, but have since changed my view on his content. My main issue is the term "maingaining", which you put in quotation marks, so I am not sure what exactly your understanding of the term is. Being natty is prerequisite for the following being true. Now on to said issue: You can either gain, loose or keep weight. Maintenance is by definition the state where your body ( or at least your bodyweight ) does not change. If you consistently and reliably gain weight ( hopefully mostly muscles ), you are eating in a surplus. This is the definition of bulking. The other way around if you consistently loose weight ( hopefully mostly fat ), you are eating in a deficit. This is the definition of cutting. Now there is the possibility of recomposition as well. Which works mostly in two distinct cases. One when having a BF% of bulking loosing mostly (if done right) fat -> cutting keeping the composition roughly the same -> maintaining (plus recomping in the mentioned cases) As such the term "Maintaining" adds nothing but confusion to the discussion. You could call it a technicality, but I believe using clear words is important for discussion. For your case where you describe it working for you, I´d interpret that as you building mostly muscle and as such say that you are currently bulking. Keep in mind bulking is simply the term used to describe eating in a surplus for a long period of time to gain muscle. It has nothing to do with what Greg usually associates it ( dirty bulking with wendies, ice cream, etc. ). This is also why I changed my mind on his content. Because it simply causes confusion. -> You shouldn´t only bulk when you are at 10% to 12% BF, but anytime you want to built muscle. And thats what you have been doing if you gained any signigicant amount of muscle. If you or others are interested in a different more perspective on gregs recent content regarding "maingaining" be sure to check out Geoffrey Verity Schofield and Revival Fitness (lets say he has a more radical way of putting it) videos on the topic. Addition: Also keep in mind, that your BF% can actually "improve" if you are gaining more muscle than fat as it is a ratio. Any one reading all that shit, thanks.
@@alexanderhinz1783 I quoted "Maingaining" because it is referenced to in the video and I find that the meaning of this term depends on the context, which you sort of elaborated on. All in all, I agree with what most you say. But my point was that the video uses Greg as reference and does not elaborate on the nuance, which you sort of provided.. but the video does not.
I definitely have learned the importance of bulking the hard way. Currently in & committed to a massing phase & working with a coach to do so appropriately. I'm still 20 years old & always learning. Great video as always Omar.
The value of Omar's videos for me are that he doesn't try to develop new information, but he takes very foundational information, and presents it in real applicable ways. This was a great one
Great timing. I just lost 40 lbs as of yesterday and am moving into a bulk. I was explaining to someone the mind fuck of working so hard to lose that weight, see the scale go down, and then watch the fat (slowly ideally) come back. You basically have to re-wire your brain
Dang you are looking sun-kissed, sir! Anyway phew I’m definitely in this headspace right now. I’ve been obese for the majority of my life - and very underweight prior to that (trauma is fun, amirite?!). So now that I’m finally at a normal weight (down 85lbs) and muscle/fat ratio and I’ve fallen in love with lifting, my soul is saying “let’s do this! let’s get swole!” but my mind is saying “ahhh don’t gain fat again!” So I really appreciate you talking about this in detail! 🙏🏾🤘🏾
Anecdotal evidence my boy Omar is right: I can speak to the benefits of the long (uninterrupted) duration of the bulk. I've been lifting seriously for about 8 years following a mostly powerbuilding style of training. I've been in a moderate surplus and working over those weights for the last 3 years now (without a real cutting phase to interrupt) and I've gotten massively stronger and bigger over that time. I've gained at least 20 pounds of mussel and my lifts have gone up by a solid 15% across the board. Now I'm transitioning into a cutting phase and looking forward to seeing those gains (gained at least 20 pounds of hunkiness as well). By my calculations, with a successful cut, I'll end up at 210lbs, 12% body fat, as a 5'5" guy. FYI, my cut will just be intermittent fasting 18-6 and trying to keep the workouts at about the same level as during the bulk.
My man here is preaching my daily struggle.... everytime I eat I tell myself eat more to get eeeeuge and then when I cardio I say cardio more to get shredded.
Building muscle in a caloric deficit definitely isn’t a myth if you’re higher bf% and/or detrained/untrained. I agree that it’s not a long term strategy, but it’s important for newbs to know it’s more than possible for them
Dammit did I need this five years ago. I spent YEARS obsessed with sneaking some little bits of muscle gain while sitting around 12% body fat. I just couldn't square with the idea of gaining body fat for the sake of those gains. I spun my wheels banking on that maingaining idea for way too long. This year, when I turned 38, I finally committed to building muscle. I gained 18lb, and my strength shot up. Now I'm cutting from something like 17% body fat, and I'm happier than I've ever been with my physical capabilities. Outstanding video.
started bulking in january. been on a cut for 3 weeks and it’s amazing how quickly the visual changes happen. so much easier to get slim than getting strong. psychologically challenging but so worth it if you time it right for summer.
disagree. when i started working out the only nutrition thing i knew was atleast 1g of protein per 1lb of bodyweight (cuz arnold said so probably). Nothing about cutting and bulking. Have been working out for 7 years now NEVER bulked or cut, just getting my protein in eating when im hungry, working out hard and consintently. Have added like 15kg of muscle while being at around 10% bf the entire time. Could i add more muscle if i bulked? Probably. But i prefer getting bigger while still having a nice set of abs. So yeah maingaining does work.
Same here and I fully agree as I never bulked & cut during the entire 30 or so years I’ve been in the gym, and yet I built a pretty great physique while getting incredibly strong at the same time. My strength didn’t go up as fast as some guys that went on a bulk, but we generally ended at about the same place after they would go on a cut each time. I won’t ever demonize one method or the other, as they both work & have their purposes. But I’m living proof (along with so many of my clients over the years) that it’s 100% possible to build yourself up naturally while simply eating properly to fuel achieving your goals (largely hitting your protein intake) and doing a lot of other things right in the gym as well.
People are just against it because compared to the traditional bulk/cut model its just slower, not that it doesn’t work. For most people that are skinny to begin with, that combined with their genetics means that it would work better for them to bulk/cut. But if you’re already a little weighty it can work better for you for a period of time.
This is so true. Looking back at my 16 years of lifting I gained basically all of my current muscle by doing dedicated bulks throughout the first about 12 years of my lifting. The last 4 years I've been mostly just staying lean, and it has completely halted any further progress. You need to go up in weight if you want to add any amount of muscle once you're past the beginner phase. I've been going on a bulk again and the last few months I've suddenly started to look big again. You also can't be shredded, natural and look big in clothes. The curse of the natural bodybuilder. Once you accept it and embrace being a bit higher fat percentage (not fat, but also not shredded/very lean) you will love your look and actually looking like you lift in a shirt.
Needed this video, I was almost 190 over quarantine at peak and for a 5'4 manlet, I looked like a titan from AoT lol. A year ago I finally did something about it and just reached my goal of 145! But now instead of just being less weight I want to build muscle as well, and had been struggling with the idea that I'd have to gain weight back. Its like, it took me a year to get here and now I need to go back up, I have to condition myself to embrace the bulk when for a year I hated looking that big. However, now that I'm armed with all the nutrition knowledge I learned over the year, a consistent gym schedule, AND knowing I dont have to get as big as I once was it'll take less time and hopefully I'll be more comfortable!!
Title or message could be a bit clearer. “Seismic” gains as you referred to it. Bulking is almost always gonna be the most efficient way to do it. People exercise for different reasons and around different circumstances. But you’re right, as someone with “body dysmorphia” I am uncomfortable with being too heavy. Fat goes straight to my face first.
I stayed tiny for a long time because I wouldn’t bulk. You have to. You just simply have to as a natural. My lifts are finally passing the intermediate range.
After watching the video I can say you and Greg Doucette agree on this one more than one would think reading the title. Greg is just not a fan of dirty bulking (which is logical)
Would advanced lifters require a similar surplus as intermediates? You could argue that advanced people build muscle slower so would benefit more from a surplus. But, they also build less muscle so they could do with a smaller surplus as they get fatter quicker. Thoughts?
I'm not sure, but I imagine that the bulk would have to be over a longer duration and the surplus might have to be bigger. Look at professional strongmen; they get to musculature levels that most bodybuilders would dream of by staying in the bulk for years on end.
I compete in the 69kg class in powerlifting. I find that national records are a big motivator, on top of hitting gym and comp PRs, but I'm not competitive in the next weight class, so it's very difficult to envisage going up and maintaining my motivation to keep putting my ageing body through this (I'm 44 in a few months). I just did a comp this weekend that did not go well. I let myself train around the 71kg mark, and then the plan was a gradual decrease plus lose about 1kg water weight with hot bath the night before. This has worked well enough in the past, but I didn't watch my intake well enough in the week leading up to the comp and I basically had to starve myself over night as well as not drink any water and bath down to basically dehydrate myself quite a bit just to make weight, and my performance sucked (failed each 3rd attempt, with squats and deads attempting a 5kg all-time PR and bench being equal gym best but 2kg comp PR). I think I'm at the point where I really should be going up a class, but I don't want to be unhealthy and I don't want to make it impossible without torturing myself to get down to the class I'm competitive at :/ Next year I will be in line for a bunch of national records if I can maintain my current best lifts and compete at this weight (so yeah, it's not just about being scared to lose abs).
I'm currently 150 pounds/68kg. Look skinny with shirt on but got belly fat. I think I'm skinny fat. I've been cutting for 6 weeks trying to loose that belly before I bulk but I just look worse without a decent muscle frame.
Not sure if this applies to obese people who workout. I'm personally on a mission to lose weight and build muscle (re-comp). I'm a little more than 1 year in without issues, down over 100lbs, and have gained a lot of muscle. Eventually I will run low on body fat and probably will have to eat over maintenance to continue gaining muscle. What body fat percentage/range should I start eating over maintenance to continue gaining muscle? I feel like I'm nearly there...
I can definitely attest to that, I started lifting in mid 30's and was trying to lose weight, no muscle gained, started my first bulk and boom, suddenly i start growing
100% agree. I was the most jacked, and strong I had ever been after I committing to a long slow bulk. About 18 months to gain 20lbs (150-170), then I just stayed there cause I liked my body composition, and my sleep health had improved a lot. No more struggling to fall asleep.
i was 127 pounds for a long time and managed to get to 154 pounds but it was hard for me to keep it at that weight and i ended up maintaining at 150 pounds now. I dont know about others but its hard for me to force eat when im full already, and if i try to eat more i end up wanting to vomit it. Ive tried mass gainers but after i take those i just dont feel like eating my actual food meals.
You don’t need to force feed yourself aim for a 300-400 calorie surplus as Omar stated ! Anything beyond that you’ll just be putting on a bunch of fat and water and that should never be the goal. Its not hard to get in an additional 300 calories in a day. You may also have to consider tracking and or weighing your meals to make sure you hitting your recommended calories for the day but force feeding yourself to the point where you’re gonna be sick is unhealthy!
Yooo, I saw one of your vids like 10 years ago and it looks like you haven’t aged! Besides eating healthy and lifting and smashing dimes, what else do you do?
Thanks for this video iam at 190 cm and only 78-79 kilos I have abs but yeah …. I wanna be bigger .. and Ian afraid of losing my „physic“ I was (Iam afraid of gaining waight)
Yes, as long as it’s a small deficit (basically a recomp), your protein intake is at an appropriate level, and you’re doing a lot of other things properly as well.
@@ChriSX13 Every person and situation is unique as there’s a lot of factors that come into play, but overall yes, it is potentially possible to get down to about 15% BF as a rough number through a combo of going through a recomp and a slow steady cut. At some point you’re going to have to cut weight to get down that much in BF %, and the best way to do that while maintaining as much muscle as possible (and possibly even making small gains) is to be in a very small deficit and lose less than 1 lb per week when cutting weight. It’s obviously much easier for a beginner to do this since someone new to lifting will gain muscle much easier and faster than an intermediate in general, but I’ve had a lot of success with clients going through this process at all experience levels where they slowly dropped their BF % while also building lean muscle mass. Measurements don’t lie, as they gained size in all the right places (chest, arms, & thighs) while losing inches on their waist and other areas where they carried the most BF, all while the scale slowly & steadily moved down too.
@@FitLabb If you are losing weight you are cutting and not doing a recompt. THe fact that you are doing it slowly (1lbs per week) doesn't change that fact. A recomp is maintaining your overall weight while losing fat and gaining muscle. A male adult, standing 6 feet tall, having 30% bodyfat and average (for 30% bodyfat) amount of muscle has an FFMI of around 19-21. That puts the individual at a bodyweight of ~210-220lbs. A recomp at 220lbs from 30% bodyfat for said person down to 13% as you mention would result in an FFMI of 25-26, which is entering "suspicious" territory, even for an invididual with 10+ years of training history. All this just highlights that what you're saying about doing a recompt from 30% bodyfat to 13% without actually cutting is simply not feasible. If you wanna go from 30% bodyfat to 13% bodyfat you have to lose weight, meaning you have to be in a caloric deficit consistently over a longer period of time (we're talking weeks). On top of that, Intermediate lifters do not gain muscle while consistently staying in a caloric deficit, even if it's a small one. THis is well established in the scientific literature. The only cohort that is able to put on muscle while consistently staying in a caloric deficit consists of untrained individuals. Ideally also having a decent amount of bodyfat (20% or above).
@@timorohner9574 You are correct, as I misspoke and didn’t properly explain or clarify what I was saying. A recomp is where you essentially stay the same ballpark bodyweight while you build lean muscle mass & slowly lose BF at the same time (though some weight loss can & does often occur during a recomp). I didn’t explain that properly due to writing my comment too quickly & being careless, and I’ll correct it now. Thanks for highlighting this as I wouldn’t want to say anything incorrect or misleading even by accident. 💪
Ignore the highlights you see online.
If you want to build a substantial amount of muscle, you will need to bulk. For many this will include accumulating a solid amount of extra body fat.
Embrace the bloat.
Lets race to 600 on deadlift (safely) you done it before
I'm on my way for the first time
What do you say?
I think that Greg targets the majority of society who is overweight. You state in your video as if people are scared to lose their six pack??? I have yet to find someone who was scared of losing their "six pack" who wasn't already in GOOD shape. Body fat percentage and your genetics (how well you respond to weight lifting) makes a huge difference. I personally have no problem "maingaining" while being 15%+ bodyfat. You still look good, your cardiovasculair system remains healthy and there is no mental strain. I think you should emphasize more on how bodyfat percentage impacts your ability to gain muscle and from there decide whether you need a bulk or cut. If you did mention this and I missed it, excuse me. I do agree a bulk works, but you are saying it as if majority of the people are 10% lean sleeper builds who have a hard time gaining muscle because they don't eat enough.. But quote me if I am mistaken or biased on Greg his advice. I personally would only consider a Bulk if I where to cut down to around 10-12%, but I highly doubt after bulking/cutting/bulking/cutting the end results is very different then if you just maingain at 15% or whatever works for you.
Rippetoe would be proud. Now do your 5s
@@Jerachille TLDR: "Maingaining is not defined clearly and as such a useless term" and -> You shouldn´t only bulk when you are at 10% to 12% BF, but anytime you want to built muscle
Quality information besides Omar and Alan Thrall: Geoffrey Verity Schofield and Revival Fitness.
Never commented before, but had to now.
Let me preface this by admitting, that I have consumed lots of gregs content and found it entertaining, especially the older videos, but have since changed my view on his content.
My main issue is the term "maingaining", which you put in quotation marks, so I am not sure what exactly your understanding of the term is.
Being natty is prerequisite for the following being true. Now on to said issue:
You can either gain, loose or keep weight.
Maintenance is by definition the state where your body ( or at least your bodyweight ) does not change.
If you consistently and reliably gain weight ( hopefully mostly muscles ), you are eating in a surplus. This is the definition of bulking.
The other way around if you consistently loose weight ( hopefully mostly fat ), you are eating in a deficit. This is the definition of cutting.
Now there is the possibility of recomposition as well. Which works mostly in two distinct cases. One when having a BF% of bulking
loosing mostly (if done right) fat -> cutting
keeping the composition roughly the same -> maintaining
(plus recomping in the mentioned cases)
As such the term "Maintaining" adds nothing but confusion to the discussion.
You could call it a technicality, but I believe using clear words is important for discussion.
For your case where you describe it working for you, I´d interpret that as you building mostly muscle and as such say that you are currently bulking.
Keep in mind bulking is simply the term used to describe eating in a surplus for a long period of time to gain muscle.
It has nothing to do with what Greg usually associates it ( dirty bulking with wendies, ice cream, etc. ).
This is also why I changed my mind on his content. Because it simply causes confusion.
-> You shouldn´t only bulk when you are at 10% to 12% BF, but anytime you want to built muscle.
And thats what you have been doing if you gained any signigicant amount of muscle.
If you or others are interested in a different more perspective on gregs recent content regarding "maingaining" be sure to check out Geoffrey Verity Schofield and Revival Fitness (lets say he has a more radical way of putting it) videos on the topic.
Addition: Also keep in mind, that your BF% can actually "improve" if you are gaining more muscle than fat as it is a ratio.
Any one reading all that shit, thanks.
@@alexanderhinz1783 I quoted "Maingaining" because it is referenced to in the video and I find that the meaning of this term depends on the context, which you sort of elaborated on. All in all, I agree with what most you say. But my point was that the video uses Greg as reference and does not elaborate on the nuance, which you sort of provided.. but the video does not.
so you're saying I'm gonna need more milk
Yeaaaaauh mayne 🥛🥛🥛💪
Reject hypertrophy, embrace 5x5 and GOMAD
hahaha hi alan pls acknowledge me
Mooo moooscle mooo 🐮
If you want to pull ONE THOUSAND POUNDS
I'm more interested in the skincare gains. My man is glowing in this. 😍
Black Seed Oil?
@@brianhunley1825 oh it's some kinda seed alright
@@JaMeshuggahlmfao
Synthol
Pussy-juice, maybe.
I definitely have learned the importance of bulking the hard way. Currently in & committed to a massing phase & working with a coach to do so appropriately. I'm still 20 years old & always learning. Great video as always Omar.
BLAST MORE GEAR!!!!!
Also, htf you only 20?! I feel like you've been around the last decade.
@@a_fuckin_spacemarine7514yeah cuz he was on his come up at like 11 or 12 lol. Dude is the Tunechi of TH-cam fitness.
Lol
Eat some of this 🧁 🍞
The value of Omar's videos for me are that he doesn't try to develop new information, but he takes very foundational information, and presents it in real applicable ways. This was a great one
I needed to hear this omar. You're a legend man. Thanks for all the years
Great timing. I just lost 40 lbs as of yesterday and am moving into a bulk. I was explaining to someone the mind fuck of working so hard to lose that weight, see the scale go down, and then watch the fat (slowly ideally) come back. You basically have to re-wire your brain
100% in the same situation. Best of luck to you! ✊🏾
It's good to have you back!
Superb video. Helped alot to stay on course as Im getting abit softer now 2 months in to the bulk.
Dang you are looking sun-kissed, sir!
Anyway phew I’m definitely in this headspace right now. I’ve been obese for the majority of my life - and very underweight prior to that (trauma is fun, amirite?!). So now that I’m finally at a normal weight (down 85lbs) and muscle/fat ratio and I’ve fallen in love with lifting, my soul is saying “let’s do this! let’s get swole!” but my mind is saying “ahhh don’t gain fat again!” So I really appreciate you talking about this in detail! 🙏🏾🤘🏾
Nice jacket. Even better information. Omar Surf Clam is back baby
Anecdotal evidence my boy Omar is right: I can speak to the benefits of the long (uninterrupted) duration of the bulk. I've been lifting seriously for about 8 years following a mostly powerbuilding style of training. I've been in a moderate surplus and working over those weights for the last 3 years now (without a real cutting phase to interrupt) and I've gotten massively stronger and bigger over that time. I've gained at least 20 pounds of mussel and my lifts have gone up by a solid 15% across the board. Now I'm transitioning into a cutting phase and looking forward to seeing those gains (gained at least 20 pounds of hunkiness as well). By my calculations, with a successful cut, I'll end up at 210lbs, 12% body fat, as a 5'5" guy.
FYI, my cut will just be intermittent fasting 18-6 and trying to keep the workouts at about the same level as during the bulk.
My man here is preaching my daily struggle.... everytime I eat I tell myself eat more to get eeeeuge and then when I cardio I say cardio more to get shredded.
Good info bro thanks. Keep spreading the message 💪🏻
That advert compelled me to buy. Magical
Thank you Omar! I really needed to see this video.
Damn I missed Omar, I hope this keeps consistent posting
Great advice.
☺️
Proprops for Omar!!
Thanks for always keeping it real Omar 🙏🏻
Building muscle in a caloric deficit definitely isn’t a myth if you’re higher bf% and/or detrained/untrained. I agree that it’s not a long term strategy, but it’s important for newbs to know it’s more than possible for them
Dammit did I need this five years ago. I spent YEARS obsessed with sneaking some little bits of muscle gain while sitting around 12% body fat. I just couldn't square with the idea of gaining body fat for the sake of those gains. I spun my wheels banking on that maingaining idea for way too long.
This year, when I turned 38, I finally committed to building muscle. I gained 18lb, and my strength shot up. Now I'm cutting from something like 17% body fat, and I'm happier than I've ever been with my physical capabilities.
Outstanding video.
I love this knowledge!!!!
Dick Dangler ad at the end wtf lmao, genius!
I think that’s your best video yet.
Glad you are back Omar!
Absolutely agree with this
“Maingaining is some bullshit” - Book of Yokealations
it ain't wrong
I think it is lack of full range squatting, caused by the movement restrictions from substandard gym clothing...
started bulking in january. been on a cut for 3 weeks and it’s amazing how quickly the visual changes happen. so much easier to get slim than getting strong. psychologically challenging but so worth it if you time it right for summer.
….*sigh*
disagree. when i started working out the only nutrition thing i knew was atleast 1g of protein per 1lb of bodyweight (cuz arnold said so probably). Nothing about cutting and bulking. Have been working out for 7 years now NEVER bulked or cut, just getting my protein in eating when im hungry, working out hard and consintently. Have added like 15kg of muscle while being at around 10% bf the entire time. Could i add more muscle if i bulked? Probably. But i prefer getting bigger while still having a nice set of abs. So yeah maingaining does work.
Same here and I fully agree as I never bulked & cut during the entire 30 or so years I’ve been in the gym, and yet I built a pretty great physique while getting incredibly strong at the same time. My strength didn’t go up as fast as some guys that went on a bulk, but we generally ended at about the same place after they would go on a cut each time.
I won’t ever demonize one method or the other, as they both work & have their purposes. But I’m living proof (along with so many of my clients over the years) that it’s 100% possible to build yourself up naturally while simply eating properly to fuel achieving your goals (largely hitting your protein intake) and doing a lot of other things right in the gym as well.
People are just against it because compared to the traditional bulk/cut model its just slower, not that it doesn’t work. For most people that are skinny to begin with, that combined with their genetics means that it would work better for them to bulk/cut. But if you’re already a little weighty it can work better for you for a period of time.
Wish I saw this 7 years ago
Even non-natural lifters need to bulk depending on their body type
a coach greg video is coming! i agree with omar tho
This is so true. Looking back at my 16 years of lifting I gained basically all of my current muscle by doing dedicated bulks throughout the first about 12 years of my lifting. The last 4 years I've been mostly just staying lean, and it has completely halted any further progress. You need to go up in weight if you want to add any amount of muscle once you're past the beginner phase. I've been going on a bulk again and the last few months I've suddenly started to look big again. You also can't be shredded, natural and look big in clothes. The curse of the natural bodybuilder. Once you accept it and embrace being a bit higher fat percentage (not fat, but also not shredded/very lean) you will love your look and actually looking like you lift in a shirt.
Needed this video, I was almost 190 over quarantine at peak and for a 5'4 manlet, I looked like a titan from AoT lol. A year ago I finally did something about it and just reached my goal of 145! But now instead of just being less weight I want to build muscle as well, and had been struggling with the idea that I'd have to gain weight back. Its like, it took me a year to get here and now I need to go back up, I have to condition myself to embrace the bulk when for a year I hated looking that big. However, now that I'm armed with all the nutrition knowledge I learned over the year, a consistent gym schedule, AND knowing I dont have to get as big as I once was it'll take less time and hopefully I'll be more comfortable!!
DAMN i needed to hear this
Omar needs to release a skin routine
Good to see you back with the content, it's quality as usual. You're one of the OGs.
Title or message could be a bit clearer. “Seismic” gains as you referred to it. Bulking is almost always gonna be the most efficient way to do it.
People exercise for different reasons and around different circumstances. But you’re right, as someone with “body dysmorphia” I am uncomfortable with being too heavy. Fat goes straight to my face first.
ngl Larry looked real nervous when Omar started posing.
Shortly thereafter he fled to Dubai, hasn’t been seen back in America since
Gold. Exactly right. The moment I add a little fat... get scared and want to cut back.
I’ve been bulking since Jan. might so a tiny minicut my bf is up by 3.5% and keep going
Omar you da best
How long before we get a Coach Greg reply?
Omar looking as young as ever
i def agree with this but this is why i add a mini cut at a 4 to 1 ratio: So lean bulk 4 months and cut for 1
OMAR'S BAAAAACK! omar's back ! Oh happy days!
Merci.
I stayed tiny for a long time because I wouldn’t bulk. You have to. You just simply have to as a natural. My lifts are finally passing the intermediate range.
After watching the video I can say you and Greg Doucette agree on this one more than one would think reading the title. Greg is just not a fan of dirty bulking (which is logical)
Would advanced lifters require a similar surplus as intermediates? You could argue that advanced people build muscle slower so would benefit more from a surplus. But, they also build less muscle so they could do with a smaller surplus as they get fatter quicker. Thoughts?
I'm not sure, but I imagine that the bulk would have to be over a longer duration and the surplus might have to be bigger. Look at professional strongmen; they get to musculature levels that most bodybuilders would dream of by staying in the bulk for years on end.
No bulk, no peach 🍑
No bulk, no bitches
Big Facts 😂
Finally you’re back hope for consistency on the channel now
Merci!
Rock on, Omar!
Premabulking baby, HINDENBURG mode, WooOOoo nature boy, kpissoutbye!
I compete in the 69kg class in powerlifting. I find that national records are a big motivator, on top of hitting gym and comp PRs, but I'm not competitive in the next weight class, so it's very difficult to envisage going up and maintaining my motivation to keep putting my ageing body through this (I'm 44 in a few months). I just did a comp this weekend that did not go well. I let myself train around the 71kg mark, and then the plan was a gradual decrease plus lose about 1kg water weight with hot bath the night before. This has worked well enough in the past, but I didn't watch my intake well enough in the week leading up to the comp and I basically had to starve myself over night as well as not drink any water and bath down to basically dehydrate myself quite a bit just to make weight, and my performance sucked (failed each 3rd attempt, with squats and deads attempting a 5kg all-time PR and bench being equal gym best but 2kg comp PR). I think I'm at the point where I really should be going up a class, but I don't want to be unhealthy and I don't want to make it impossible without torturing myself to get down to the class I'm competitive at :/ Next year I will be in line for a bunch of national records if I can maintain my current best lifts and compete at this weight (so yeah, it's not just about being scared to lose abs).
I've realized this exact thing recently, but decided I need to cut to a lower BF% so in a week I'm not jumping off the bulk. Thanks for the video!
What kind of jacket is that? I like it.
I'm currently 150 pounds/68kg. Look skinny with shirt on but got belly fat. I think I'm skinny fat. I've been cutting for 6 weeks trying to loose that belly before I bulk but I just look worse without a decent muscle frame.
No way in hell Eddie Hall is 16 years old 😂 @5:13
Not sure if this applies to obese people who workout. I'm personally on a mission to lose weight and build muscle (re-comp). I'm a little more than 1 year in without issues, down over 100lbs, and have gained a lot of muscle. Eventually I will run low on body fat and probably will have to eat over maintenance to continue gaining muscle.
What body fat percentage/range should I start eating over maintenance to continue gaining muscle? I feel like I'm nearly there...
My experience is that the gain train slows down around 20% body fat and will be almost impossible at around 15%.
I can definitely attest to that, I started lifting in mid 30's and was trying to lose weight, no muscle gained, started my first bulk and boom, suddenly i start growing
i think i looked just as good at 230 verses 190... just 40 less mass not 40 less fat
Team Permabulk checking-in.
Bro, why you gotta do Jay that way. Man is a legend.
100% agree. I was the most jacked, and strong I had ever been after I committing to a long slow bulk. About 18 months to gain 20lbs (150-170), then I just stayed there cause I liked my body composition, and my sleep health had improved a lot. No more struggling to fall asleep.
I think that’s closer to a legitimate 5-6%bf
Consistency, consistency over time. Yes, dedication, that's the 'magic bullet'. Great video Omar.
Not the silk magnums. 😵😂💳
Good vid.
i was 127 pounds for a long time and managed to get to 154 pounds but it was hard for me to keep it at that weight and i ended up maintaining at 150 pounds now. I dont know about others but its hard for me to force eat when im full already, and if i try to eat more i end up wanting to vomit it. Ive tried mass gainers but after i take those i just dont feel like eating my actual food meals.
Having a six pack is not worth what your doing.
You don’t need to force feed yourself aim for a 300-400 calorie surplus as Omar stated ! Anything beyond that you’ll just be putting on a bunch of fat and water and that should never be the goal. Its not hard to get in an additional 300 calories in a day. You may also have to consider tracking and or weighing your meals to make sure you hitting your recommended calories for the day but force feeding yourself to the point where you’re gonna be sick is unhealthy!
Yooo, I saw one of your vids like 10 years ago and it looks like you haven’t aged! Besides eating healthy and lifting and smashing dimes, what else do you do?
No. You do not need to bulk.
But you do need plenty of protein.
That tv show didn't work out then...?
Love you Omar 🤙 Great Video as Always.
Where is he ethnically from?
Banger vid
so ice cream every night is good?
How does this work for skinny fat folks as the majority of the bulk ends up straight to the stomach area
Just do your own thing don’t follow other people too much, take inspiration and do your own thing
Oh Omar I’ve missed you so much , all I have right now is Alan Thrall and Brian Alsruhe and Alex Leonidas
Brian is goated even though i dont care for his non-lifting vids
Thanks for this video iam at 190 cm and only 78-79 kilos I have abs but yeah …. I wanna be bigger .. and Ian afraid of losing my „physic“ I was (Iam afraid of gaining waight)
True but why are you telling me this right now when I’m trying to cut?!?!
Chris Jones said it best: if you are afraid of getting fat, you will never be jacked.
I prefer to lean bulk meaning 300-400cal surplus
Youll gain bodyfat ANY surplus, given enough time, and thats perfectly okay.
the music is very distracting in my opinion.
Im 41 and barely started training again haven’t trained in 7 years how should I bulk
Ty Mr Surfclam
i love bulking, specially with trenbolone
yes trenbologne sandwiches are delicious
Is that unicorn the next raskol shirt?!
How about mini-cuts within a bulk? For non-competitive bodybuilders, that solves the problem, no? why does it have to be 6-8 months of surplus?
Real talk
What about a gym newbie who's "skinny fat"? Do I bulk first to add that foundational strength and muscle, or do I cut first?
Maingain = No Gainz
gains purgatory
@@levirognejensen1745 I just dropped my new joint too
You sound like this was a problem or sth. 😀Marshmallow cheatday let´s gooooo! 😜
So I don't have to eat my vegetables?
Did 5 sets of 30 rep back squat and i was ok for a day then 2 days after i cant walk. Does bulking mean more nutrients to recover?
Getting over 200lbs makes me feel like crap. Digestion suffers. Body just feels more exhausted
what if you're an intermediate lifter with 30+% bodyfat? can you gain muscle on a deficit?
Yes, as long as it’s a small deficit (basically a recomp), your protein intake is at an appropriate level, and you’re doing a lot of other things properly as well.
@@FitLabb how long do you think this would be sustainable for? down to around 20% bodyfat?
@@ChriSX13 Every person and situation is unique as there’s a lot of factors that come into play, but overall yes, it is potentially possible to get down to about 15% BF as a rough number through a combo of going through a recomp and a slow steady cut. At some point you’re going to have to cut weight to get down that much in BF %, and the best way to do that while maintaining as much muscle as possible (and possibly even making small gains) is to be in a very small deficit and lose less than 1 lb per week when cutting weight.
It’s obviously much easier for a beginner to do this since someone new to lifting will gain muscle much easier and faster than an intermediate in general, but I’ve had a lot of success with clients going through this process at all experience levels where they slowly dropped their BF % while also building lean muscle mass. Measurements don’t lie, as they gained size in all the right places (chest, arms, & thighs) while losing inches on their waist and other areas where they carried the most BF, all while the scale slowly & steadily moved down too.
@@FitLabb
If you are losing weight you are cutting and not doing a recompt. THe fact that you are doing it slowly (1lbs per week) doesn't change that fact.
A recomp is maintaining your overall weight while losing fat and gaining muscle. A male adult, standing 6 feet tall, having 30% bodyfat and average (for 30% bodyfat) amount of muscle has an FFMI of around 19-21. That puts the individual at a bodyweight of ~210-220lbs. A recomp at 220lbs from 30% bodyfat for said person down to 13% as you mention would result in an FFMI of 25-26, which is entering "suspicious" territory, even for an invididual with 10+ years of training history. All this just highlights that what you're saying about doing a recompt from 30% bodyfat to 13% without actually cutting is simply not feasible. If you wanna go from 30% bodyfat to 13% bodyfat you have to lose weight, meaning you have to be in a caloric deficit consistently over a longer period of time (we're talking weeks).
On top of that, Intermediate lifters do not gain muscle while consistently staying in a caloric deficit, even if it's a small one. THis is well established in the scientific literature. The only cohort that is able to put on muscle while consistently staying in a caloric deficit consists of untrained individuals. Ideally also having a decent amount of bodyfat (20% or above).
@@timorohner9574 You are correct, as I misspoke and didn’t properly explain or clarify what I was saying. A recomp is where you essentially stay the same ballpark bodyweight while you build lean muscle mass & slowly lose BF at the same time (though some weight loss can & does often occur during a recomp). I didn’t explain that properly due to writing my comment too quickly & being careless, and I’ll correct it now. Thanks for highlighting this as I wouldn’t want to say anything incorrect or misleading even by accident. 💪
is gaining 3lb per month way too much?
If you're 25%+ bodyfat don't BULK