Is Bulking and Cutting a Good Strategy?
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- เผยแพร่เมื่อ 17 ต.ค. 2024
- In this video, Drs. Baraki and Feigenbaum discuss the science behind bulking and cutting decisions.
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4:52 - 5:28 - Homie completely checked out of the conversation. 😂
Meanwhile the other dude, listened to him for 4 minutes. LOL!!
💀💀💀
BAHHAHAHAH
🤣🤣🤣🤣🤣🤣🤣
pin this shit lmfao
You
I love this format - please do more
I agree. Instead of one long video of Q and A, having them broken up into one question per video is nice. It’s probably better for TH-cam traffic for BBM also.
Love these discussions. Keep posting on TH-cam please!
My experience is that I gain way more muscle when I let myself get a little fatter. Maybe up to 20% BF. However, instead of cutting I prefer to keep the same weight and then recomp. My “set point” seems to go through periods of stabilization followed by a step change upwards.
I’m 5’10” and was 160 lbs when I started lifting. I shot up to 180 and stayed there for a couple years until I had abs and cuts again. Spent about a year in the 180-190 lbs range and then somehow shot up to 200 lbs. I felt a little fluffy for a while but now I’m 200 lbs with abs and arm/thigh cuts again. I’m still focusing on getting leaner and I expect that after I get pretty lean my set point will shoot up again and I’ll have to recomp at that new weight.
That may not work forever but it has so far.
So are you saying you go up to 20% body fat and then sit there, eating at maintenance, gaining muscle and losing fat until you reach a lower body fat percentage? Is that even possible for someone who is not a noob?
@M B good to know. I feel like the "bulk-cut" cycle is geared towards those who are very low body fat. My personal goal is to compete in powerlifting at 181.5 lbs. Right now that's 20% body fat but if I can recomp, I'd prefer to stay the same weight while getting leaner. I understand the time frame may appear to be lengthened but I sometimes wonder if it is actually lengthened or if progress is simply harder to observe, especially when one considers non-noob gains come in at around six pounds a year.
@@wmblakewilson possible? I guess so since that’s what’s been working for me. Will it work for an average lifter? Dunno 🤷🏻♂️
I should clarify that I mostly just train for hypertrophy these days and after ~4 years of lifting I feel like a noob again. Most of my strength gains came in my first two years of lifting so I get more satisfaction now by building out my beach muscles. It’s been great making rapid gainzzz on things like delts and quads and I think that’s what drives a lot of the recomp. I’m sure eventually I’ll plateau again and those step changes in weight will get harder.
@@wmblakewilson It is definitely much slower to recomp than bulk -> cut. You can put on 20 lbs over the course of 6 months and then cut 10-15 in another 2ish months. Recomping that would probably take a solid year or 2 at least
It works because he's in a higher bodyfat percentage. Wouldnt happen to someone 12% bf
I'm on a permanent bulk myself, whatever it takes goddamnit
😂😂
5 minutes of excellent info. Thanks for cutting to the point. Great video as usual
Thank you two sooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo much! Helped me lose weight and keep it off!
It depends
👁👄👁
_Nuance_
It's nuanced.
Hi ! I'm french and i really enjoy your chanel, i have some issues with the automatic subtitles fonction of yt wich is set on Deutch for no reason on all your vids
Could you make something to fix this please ?
Spun my wheels for 5 months trying to recomp, only to gain ~1.5 lbs lean body mass and lose ~1.6 lbs of fat. I’m going to cut to 170 lbs then slow bulk properly
Please just let us know, how YOU did it. Thanks.
Dr. Gabrielle Lyon would be a great guest on a podcast with you and Austin - thanks for the great content as always!
Are there studies out there comparing the rate of muscle gain between a mild calorie deficit and a mild calorie surplus? I'd assume that these numbers and the ratio of these numbers
would also change for more advanced lifters. This would firmly shut down the whole "maingaining/gaintaining is better" myth going around
It perturbs people when I tell them that fat mass gain is anabolism.
Who wants to pitch in for a study of Kyriakos Grizzly? Permabulk gainz
There's mortal man simply bulking and cutting, whereas there is the Olympian deity method of the infinite BLOAT
Aaaaaaaaaaaarrrrrrrrrrrrrggggggggghhhhhh!
@@wezedwards234 BUHP BAHHH! BUHP BAHHH!
Good info guys, thanks!
More videos my guys, best fitness TH-camrs, we need more knowledge bros !!!@
Good work
Permabulk is the only way to live!
Here's a guy who knows!
100%
Have a debate with Stuart McGill about lifting under spinal flexion !
They already had the debate a few months back, here, cheers!
/watch?v=6SEOguApssc
@@johnmorrison7205 Your link was broken, try this one /watch?v=dQw4w9WgXcQ
@@jaredlind2888 still couldn’t click on it?
What would the measurable differences in physiology be in someone that takes PEDs vs someone who doesn't?
Another excellent video short
How long should you maintain after a weight loss phase before you can start bulking again?
From what I have learned from another evidence based fitness site, 1 week maintenance per week of the cut is the ideal, but a minimum of 2/3 of the cut. See this video for details. th-cam.com/video/VLlX6_2Ris8/w-d-xo.html
@@jamesj6597 the research on this suggests 2-4 weeks works and I wouldn't recommend 1 week per week of cut or 2/3 of the cut.
Follow u from Azerbaijan😚
My question is over a 12 month span can't the body only gain so much LBM and if you program and eat at a slight surplus can't you prevent adding excessive fat? and with each year of training doesn't that ability slow down. Since each persons genetic will only allow you to be X big based on you?
You can’t prevent fat gain entirely, but yea, a smaller surplus produces less fat gain in general. Most people never get close to their genetic potential for size or strength.
@@BarbellMedicine Thanks for the response
I got pretty shredded for a 10 day cruise to the Bahamas, and I gained 15Lbs in those 10 days. Lol! Totally worth it though.
Bulking and cutting just screws me up psychologically and doesn't really lead me to much healthier eating patterns (going to bed with just a protein shake cause you blew you cals on ice cream anyone?), nowadays I'd rather just maintain weight at a good amount of calories ~2700 for me as a 6'2 218lb guy, I don't have as much muscle as I'd like after 4 years of training but I just don't want to be cutting again, makes me miserable.
I'm feeling that now too. 5' 10" at about 205 lb doing my annual mini cut for the 3rd time and don't want to do it again after this. Any updates a year later?
what are your thoughts on gain-taining? Eating at maintenance, or below maintenance if you are at like 20% body fat
There is NO big bodybuilder out there who got that big my "maingaining" or using "just a slight surplus". The guys who do that shit are the guys you see year in and year out at the gym looking the same.
For bodybuilders yeah
Good
Dr Feigenbaum, out of curiosity. What happens when you take a mildly trained individual, and then cut their calories such that their at like a 5-10% caloric deficit but still training weights with the goal of RPE 7 for their lifts?
Sounds like a pretty normal cut to me to be honest. You train at or close to minimal effective volume, and not too intense, while in a caloric deficit while you do resistance training. A diet high in protein coupled with resistance training will strive to maintain muscle mass, while the calorie deficit will make you lose weight in fat :) Since the goal of a cut is the lose fat and maintain muscle mass, this seems like a good plan if that's what you had in mind.
They’ll lose weight. They may gain or lose muscle mass too, depending on the individual, though it’s most likely that they’ll maintain it.
Nice
This can get so complex to the point that if you dont weigh yourself you might easily.be subconsciously eating in a small surplus steadily for months due to your training, theres plenty of anecdotal evidence from people getting jacked eating ad libitum
1:20 Do we have any idea where this difference for identical twins comes from?
Maybe some combination of the following:
-Differences in current training
-Differences in training history
-Differences in macronutrient intake
-Differences in recovery-related practices
Just to name a few. Disclaimer: I'm not sure what studies they are referring to, so it is possible some of these variables were taken into consideration.
You misheard him. He's saying that one set of twins gained a lot more muscle on a given surplus than another set of twins on the same surplus aka genetic factors are a big part of the equation. Studies using twins are pretty common to try and tease out genetic factors across a lot of different things.
For a while genetic factors with body comp/fitness have been downplayed/dismissed because people want to believe that 100% of outcomes are within their control and that every fat person is just lazy/addicted to food, every skinny person just doesn't eat enough, and that every shredded person is 100% dedicated, well informed, a better human than others, and will give you the secrets to get the body they 'earned' (mostly through choosing the right parents). Thankfully, the role of genetics is starting to return, giving more context and nuance to people and the outcomes that they are striving for.
@@TheGreektrojan Yeah that makes a lot more intuitive sense too, thanks for clarifying.
What do you make of the review from Bakarat and colleagues finding that trained and untrained lifters that gained small amounts of weight did not gain fat (and most of the time, lost a small amount of fat mass in terms of % of body composition).
For reference; scholar.google.co.uk/scholar?hl=en&as_sdt=0%2C5&as_vis=1&q=bakarat+et+al+body+composition+review&btnG=#d=gs_qabs&u=%23p%3DZxeM5lf1h1oJ
Yep, that is one possible outcome. People can lose fat and gain muscle at the same time, though probably not large amounts for most.
You talked how it is a good idea to have a pauze between a cut and a bulk to make sure you don’t make to much fat when bulking.
However, is this also the case afther a bulk? I’m currently gained 6kg and gained a solid 50+kg total nearing a meet very soon. After i wanted to cut again so i can bulk and stay in my wieghtclass.
Is there any evidente to have a pauze after a bulk to? Or is this just a waste of time.
There's no real evidence on this, but I typically have people maintain for a few weeks after gaining weight, yes.
Wow
...aand the point is: we dunno....
“not the cool kind” haha
Give me the nuance
Do they even like each other?
When the one talks the other yawns and when the other one talks the bloke on the left plays on the computer
Otherwise pretty Informative stuff
Can’t wait for Greg Doucette to respond to this
Jesus no; I'd rather not hear his stupid voice voicing his stupid opinions thanks
@@kennethg9277 haha dw it was a joke
@@davidaronson7348 phew
Greg's opinion doesn't matter.If you are serious about
strength and hypertrophy you shouldn't take his advice.
Greg’s programming and diet advice is garbage.
Wow I'm second
Dirty bulk or bust
I weigh three hundred and fifty fucking pounds
Bulking and cutting is for the extremes. People that are starting out that are skinny/really lean trained individuals or really overweight people or just someone that likes to mantain that "cut look" for a certain period of time in a given year.
But for other people , lets say a dude that powerlifts and doesnt really care about abs , why the fck would you want to cut just to bulk after again ?? Its just dumb.
Stay at maintenance in 15-20% bf zone and up your calories if you stall.
Its Simple.
I think 12-18% but i agree
@@user-zb3lr3ke4f 12 is kinda low, but yes doable for a short period of time
@@pedrocorreia4695 12 is maintainable for most people, once you start going lower tho and especially 10 or below is when shit hits the fan
You would make faster progress cycling from 15% to 20% and cutting back down instead of just sitting at maintenance. It is the state of being in a surplus that is anabolic.
@@ProphetFear No, not really. Because you lose muscle when you cut. Dont forget that
Cutting is going backwards .
The problem is that people think that they will mantain all of their muscle mass when they cut. They're just delusional
There’s a few minutes of my life I’ll never get back. Feigenbaum loves to hear himself talk. Then he seems disinterested or distracted when Baraki talks. Why are these people working together?
Man y'all have diverged from SS alot eh?
Yes, they put out good content
Baraki needs a better haircut
Just eat clean and train hard and you'll see the change in your body composition.
massively oversimplifying it. please don't give people advice
@@clockywork no fr it’s definitely not that simple