Hope you guys enjoy the video! If you want to commit to a proper, optimized bulk like I’m doing, check out my nutrition app MacroFactor. It’ll adapt to your metabolism and coach you through the entire process: bit.ly/jeffmacrofactor Back with another video soon! Aiming for 3 uploads in December.
Hi Jeff, One point I’ve noticed that often gets overlooked in discussions about bulking versus "maingaining" is a comparison of the actual muscle gained in each approach after the bulking group cuts back to the same body fat percentage. I noticed this concept was not addressed in your recent video either. You briefly mentioned that the rate of cutting impacts muscle retention-faster cuts can lead to greater muscle loss, while slower cuts allow for less muscle loss or even muscle maintenance. This brings up an important consideration: in a rapid cut, the muscle loss could be substantial enough that the net muscle gain ends up being equal to or even less than that of a "maingainer." On the other hand, during a slower cut, the maingainer might continue building muscle and potentially catch up to or even surpass the bulk-and-cut approach. I would like to see a study which compares two groups which initially start at an ideal (aesthetic) body fat of around 8-12% where one group maingains, and the other group has to bulk and then cut to the same body fat in the same period (1 year ideally). I think a misconception of maingaining is that you eat the same amount of calories the whole time, as you gain muscle and weight the calories will increase. Best Regards, Great Video BTW
It actually upsets me that you wrote such a interesting comment in a sea of 3-4 word comments, yet those are the ones more likely will garner more traction. That'd be a super interesting study!
@@Supcuzzzzzzzzzzzzzzz At least one person appreciated it. It would be cool to see Jeff's response but he most likely doesn't read comments with such a large audience (he also said he's aiming to upload 3 videos this month so most likely very busy).
I agree with you, maingaining is not eating the same calories everyday, for me it's "reach the weight you want then stay at this weight". We have a lot of study that shows a slight caloric surplus of 200 is enough to build muscle. Thats like 2 eggs and 1 apple per day more than what your body needs. Why eat 6k calories per day when you can just eat normally and still build muscle healthily.
I'm not even sure I care about bulking. I'd watch any Jeff Nippard video at this point just because it's cool to learn new stuff from someone knowledgeable.
@@Pixtory8 no I'm northern hemisphere but I'm just fed up with being overweight lol. Ik I'm going to be in a surplus for 3 weeks when I visit family so I'm just going to try and burn as much as I can e.g. smolov jr
Jeff, your content has helped me go from 230 pounds at 5'9 with next to no muscle, to 175 pounds and very defined in under a year. I actively use macro factor everyday, and just got done your bodybuilding 1 training program. I can not speak highly enough about the program. I just got the Power Building program, and as I'm about to start this program, I wonder if bulking is the right idea after I worked so hard to cut. I know the program will be intense, and I will require the extra energy to gain mass, but still worry about staying lean. As I turn to TH-cam to see if bulking is the right choice for me, behold a Jeff Nippard video about exactly what I was contemplating comes out. What luck and what timing. If you see this comment, just know you help more people then you will ever know, and there are a ton of us here today, in the best shape of our lives, or at the very least more knowledgeable about our physiology and nutrition because of people like you. As a fellow Canadian, I thank you and your team for all you do. Keep up the great work!
Hey just to let you know I was kinda in the same boat. Completed body recomp, losing 70lbs in 6 months and getting fairly muscular. Moved onto power builder and loved it. I didn’t track my calories for phase 1 and put on too much weight, but tracked and ate slightly above maintenance for 2-3 and didn’t see much weight change but my strength went up a lot. Bench 245-305 Squat 275-335 Deadlift 315-475 Ohp 175-205 Just don’t over do it on the bulk and you’ll be fine!
Fingers crossed we get a video like this about cutting! This was a fantastically information packed vid for bulking.. unfortunately holiday season already taking a toll on my physique and cutting is gonna be the way to go for me :D
I have when people think that getting fat and eating junk food is bulking. Guys, bulking is process where you get some weights, but most of them are MUSCLES, not FAT. From nutrition perspective, you need to increase protein intake by 50%, and carbs intake by 30%. I was on lean bulk meal plan from website Onlymeal and in 3 months I got 17lbs, most of them are muscles. Its not easy and I trained hard af.
Seeing as even "noob gains" (the fastest muscle you can gain naturally) caps out at around 1kg/month with hard training, I am going to have to call cap on the "17lbs in 3 months" part. Unless you are simply mistaken on what "mostly muscle" means, 7.7kg of muscle in 3 months isn't possible. Even half that would be REALLY pushing it for natural lifting it. It sounds to me like this is a poorly hidden promo for the site "onlymeal" and that you either get paid to type this, or are a bot. Either that or you are giving your meal plans more credit than the gear, for some reason.
No..even if you took the most powerful steroids on earth for that period youd be lucky to build five pounds of muscle..you confused your weight gain as being muscle..ive done it as most have also its wishful thinking
Enough protein but plenty excess calories. For someone like myself who has to eat 4 to 5000 calories just to maintain my weight as I am extremely active, it doesn't matter what I eat to bulk it's just about trying to force enough food into me in the little spare time I have
Jeff, I got into lifting pre-pandemic, and I have to say: You are my top 'consultant' when I want to research a fitness based topic. Evidence-based lifting rocks, you rock, sir!😎 PS: I'd appreciate if you ever decide to do a video on resistance band training. There is a paper, that showed that there is no significant difference between bands and weights. Interesting, right?
the issue with bands is mostly that you out grow them pretty quick and will need to learn traditional lifting to continue to progressively overload. resistance training is resistance training for the most part. Things like barbells are just dope because they go from 45 pounds to hundreds of pounds.
@@0scottzack yes and no. for beginners resistance bands are great. i have cut so much time using them, with basically identical results. if you lift for 5+years then you might go to the gym, but even then you can buy thicker bands.
Another big issue with bands is they are (mostly) slack or light in the muscle's stretched position and heaviest in the shortened/flexed position. This is the opposite of what you should aim for if your goal is maximal hypertrophy. I love bands for rehab and conditioning but not as part of a dedicated hypertrophy programme.
Bulk for a minimum of 2 straight years, yes. 2 freaking years to milk out all of your beginner, novice, intermediate and beyond strength and size progress
Hey Jeff I know you have been going through a lot since the Mike problems, but just know that you have a whole community too hold you up when things get you down ✌️
I lifted while in prison, and when I was released I relapsed on drugs. It took me 3 months to recover from drugs and now Ive been lfting hard for a month or so. Thanks for your informative type videos I really enjoy them🎉.
Hey man, I got your intermediate LPP Program and followed your advice on training frequency, intensity, focusing on the stretch. I optimized my diet for protein according to .8g/lb, supplementing with creatine. I’ve never progressed in the gym so fast. Most importantly, I feel amazing. I hope this reaches someone who is feeling down-if you follow Jeff’s advice, life will improve!
@@splotchycrib997, Idk about any particular videos, but most important in training are: slow eccentric (1-5s), deep stretch on each rep, resting about 2 minutes between sets, progressive overload (can come in forms of technique, weight, reps, seconds in eccentric etc.) picking exercises that emphasize the stretch on the targeted muscle, pushing yourself 0-2 reps till failure, doing enough sets per muscle per week (was shown in this video, but generally, more -> better), training 2-6 times a week (I train 5), doing lengthened partials at the end of your set when you can't do more with full ROM. Bonus points from me: doing good warm-up (single-handedly took away my shoulder pain), doing cardio (I do 4 times a week after each training session, except legs) and feeling happy (It's optimal for gains ;) ) If you have some deeper/other questions you can ask ;)
@@splotchycrib997I’d recommend just the tier list stuff. Do muscle group twice a week, and track your sets and weights. It’s amazing what the human body can do.
Jeff is real and doesn't lie. He cares about science and is reliable, so few "influencers" and even trainers out there offer as accurate, well researched and purely evidence based guidance as he does. Thank you Jeff, you truly are the man
I believe one of the biggest reasons most people never create big physique changes is because they never truly go into long building phases. Time off WITH PURPOSE is the game changer. The problem is, many never take training and nutrition serious unless the goal is fat loss. (As you essentially said.) Great video man
Hey Colin I seen your videos, your huge on reverse dieting. Is a bulk in a form of reverse dieting most safest way to bulk in a year without gaining too much fat?
@@IronOathFitness definitely it can feel like you’re “going backwards” and especially since especially if you aren’t new to training you generally don’t SEE the muscle being built until after you cut. Gotta have faith and get comfortable being uncomfortable
@@ellisthejerk8018 I think it’s fantastic for a lean bulk. Coming out of a deficit the reverse kind of automatically transitions into a bulk and then when you find that small surplus you hold those calories until your body adapts and then make another small bump up. Just probably don’t want to go TOO slow if the ultimate goal is to build as much muscle as possible.
That's right. Too big surplus, not too much time to build more muscle, then cut, then repeat or just dont knowing If cut or bulk, so a few weeks of cut, then bulk. Optimal approach is to bulk for as long as possible to build decent ammount of muscle.
@@saberlite8809 No level of BJJ is off-setting the 1 entire foot difference between him and Mike. That's just part of the reality of genetic determinism I'm afraid. You would have to learn to fight like Kabib. Who himself is 5ft9. A full 4 inches taller than Jeff. Is what it is man. Is what it is. He has nothing to be ashamed of, as he couldn't do anything.
The amount of free information that Jeff provides is immensely beneficial to anyone that wants to learn about taking care of themselves. Thank you Jeff ♥️
One thing I learned is taking 7-10 days of every 8-10 weeks or so makes my gains and diet way better, I would over train and 2 days a week of rest wasn’t enough, changed my life, deff have to maintain diet tho
I’m on my first bulk after cutting from 232 to 170 last year. I tried doing a clean bulk for the first month, but I was so tired of tracking macros and avoiding a bunch of food that I like, so I decided to stop tracking. I’ve just been tracking my protein intake, trying to consume mostly healthy foods, and not go crazy on the calorie intake, but I’ve also been mixing in some crap, and I’ve definitely had a few days where my surplus has been well over 500kcal. I’m now at 185lbs after 3 months of bulking, so gaining weight faster than maybe I should, BUT I have enjoyed myself, I’ve put on quite a a bit of muscle, and my relationship with food is much healthier than it was when I was obsessively tracking everything. Felt like I was barrelling towards an eating disorder. But now I just eat what I want mostly, and I don’t build myself for day just because I ate some pizza or drank some beer. When I get to 195lbs, whenever that might be, I’ll start my cut back down to ~175-180lbs. All of this just to say, you don’t always have to do things the most optimal way. Sometimes you have to do things the way that works best for you and will allow you to enjoy the process. Whatever way you decide to bulk, I wish you all luck 💪🏻
I mean youre only very slighly above 1lb gained a week so thats pretty good. Well done on the cut and your current bulk by the way. Im currently cutting (have been for a year no) and ive lost around 28kg, started at 125kg and am currently 97-98. I really do want to go on a slight bulk, but the thing is im not lean enough to be bulking, so my goal is to get to around 90kg, or whatever weight were im decently lean and then ill start to bulk.
tracking food does not lead to eating disorders lol I use the "LoseIt" app and tracking food is the easiest thing I've ever done in my entire life, it takes 10 seconds while you're waiting for your water to boil there's a difference between tracking food and obsessing over every little mistake you make, they're unrelated
oh my god this is my exact situation lol. I cut from 92kg to 56kg and recently started a lean bulk. I was unhappy with the result so im going through the same phase as you going a little easy on the tracking. hoping it turns out well like it did for u
Ive discovered your channel lately and learned that i do a lot of things right. Im training for about 3 months now (with 1year 2021-2022 and 1 year 2017-2018). Currently im on a deficiency, because i wanna cut down my body fat towards 12% but im really looking forward to bulk in summer. My plans and my research are very similar to what you are saying. Very good video. Clear and straight to the point. Thanks!
The macro app has definitely been game changing, I’ve struggled to put on mass, had considered steroids, constantly over training, not eating nearly enough, when I thought some days I ate enough I’d not really eat for the next two days… tried meal preps.. the one thing was simply not enough calories. Few months later after using the app on point, calorie surplus, real effort in the gym, quality sleep. I’ve made impressive gains. Like my dr asked if I was doing roids and had me do two blood work tests couple months apart lol! Thanks Jeff !
Thanks for the insights. It inspired and motivated me to do the same! I´ve been always too lazy to track my calories. I want to get from 72kg to 80kg and I will achieve that goal next year! 100%. Good luck to you man
@ it’s partly Canadian, or fully idk. easy to use, I love the insights and analytics, “ me for gaining weight I like to see the line go up over the weeks.. I would at times get worried when the scale was lower then yesterday but with weight trend that eases my mind.. I like how the macro and micro nutrients are all labeled out , can see what meals give the best magnesium numbers or what ever. I’m not deficient in anything but cool to be able to see. Years ago I tried the live strong calorie counting app, I liked it especially it had meal recipes.. it didn’t go into full depth like MacroFactor does, only problem with it was I bought the software life subscription. And they decided to change the app and no longer support the one I was using… forcing me to go monthly subscription, realized can’t trust a 7 consecutive win cyclists to be trustworthy to their word.. Mind you then I was just sorta understanding calories in expenditure out.. With macro factor things I’d like to see in the future would be an option button to weight in twice a day , morning and night. For the calories I burn in an activity influence my daily calories intake. Right now I believe it just goes off what my calorie intake should be plus a few extra calories for surplus, but if I do a crazy work out 4 hours extra idk and burn 500-800 calories more then the usual 300-400.. the app doesn’t currently adjust for that day. All in all thought amazing product, or app, it’s helped me hit my goal so far, it’s a lil reminder to hit all the goal macros. I did buy the yearly subscription, hopefully I can get back on track with my personal longer term goals and build good habits with it, I have suggested to a few friends to at least try it out, the two weeks free trial and count all the food, just to have an idea where we’re at. It’s been 6 weeks and I put on 9 pounds of muscle and 3 pounds of fat.. sure some of it is muscle memory, also noob gains, water…. And I’m certain these explosive gains won’t continue for ever.. will have to watch the scale and dexa to see when to slow down on my bulk… for context 5’10 never got over 120 in high school, worked out since the age of 15, rowed competitively played every sport, after high school went to the oil rigs.., got up to maybe 145… seriously bad car accident, many years of rehab trying to prevent muscle wasting…. Now today 31 and at 168 - 17% body fat hubba hubba ;) it was always not enough calories… well that’s what I think for me personally anyways.. avg going from 1800 calories to a whopping 3500-4K made a huge difference. To be fare I had “ green “ parents who believed and thought me growing up 20 -30 grams of protein per meal is enough but that is only like 60-90 grams in a day.. I now aim for 150-200g daily..
@@IronOathFitnessidk where my comment went maybe was too long.. what I like about the app is that it gives me a fair bit of insight, I like the weight trend, I like it’s partly or maybe fully Canadian. I love the nutrition breakdown of the macros and micros, see how my diet leaves me lacking in certain areas like how I’m low in vitamine k or potassium.. copper.. Wish the app took in activity calories burnt and adjusted target calories for that day, maybe an option for dual weight ins, morning and night..
This all sounds super easy, to be honest… if you're unemployed and have a lot of money. The biggest issue with most fitness influencers these days is that they fail to consider the perspective of the average person-someone working a 9-5 job with barely enough to get by.
I too was a victim of Bulking the wrong way, I'll admit. Got skinny-fat instead. Decided to cut and start over. When I attempt the bulk again in the future, I'll keep this video in mind (been training for 2 years now).
Whats impressive to me is the restraint that you showed in your caloric intake and macros. This is truly the slow and steady approach and Im sure the results will be extremely pleasing to you. Great job, Jeff 🙏🏽
Awesome video! I'm assuming there will be a "results" video coming soon. Here are some metrics/things I'd like to see in order of priority. 1. A plot / analysis of weight gained weekly/monthly 2. A plot / analysis of body fat weekly/monthly 3. Physique changes over time 4. How training has changed throughout the year. Aka Periodization. Eg. Changes in sets/reps, exercises, rest periods, RIRs, entire programs, etc. 5. Plot analysis of steps per week/month to act as a proxy for NEAT.
I'm new to your videos. I was previously watching X and Either, but your science based info and approach has me interested. Keep up the great work. I'm over 50 but still can throw up a respective one rep (270) on the bench, but can seem to get rid of my gut. I'm looking for any suggestions and will looking at your past videos. Don't tell me to give up French fries because it's not happening; just being real....
So excited to get you book in the mail when it comes out, going to read it and dedicate to this type of bulk for a year to see where I can get! I went from 350 pounds obese all the way to 155 pounds of this mourning and now I want to see how it would be to have big muscles!
Jeff nippard was the guy that introduced me to fitness, his advice changed my life and made multiple people say i’m not natural, science WORKS and it works in an incredible way All of this said i always waited for a video on Bulking by jeff, his only video close to this was his best mode video which wasn’t really clean bulk, and then FINALLY he posts it, and then it’s on my 2nd day of my cutting phase 🤣🤣
Been bulking now for a total of 2 and a half years. This video made me rethink how I'm doing things for sure. When I started I was sub 100 pounds (close to 95lbs) at 5'6 as a 15 year old male. I was SEVERELY underweight. And it impacted my health quite a bit. I had no energy all day. Would constantly be moody, had no strength to do anything, had the worst posture on the planet, etc. When I started I couldn't squat the bar for a single proper rep. As I progressed I turned to ego lifting to... well... boost my fragile ego. Eventually I was repping 225 on squats. THat didn't come without a price though. I have had 3 lower back injuries at the cost of that, the most recent of which I completely blew it out due to awful form and dumping the bar forward instead of backward. Now I keep everything lighter, only doing what I'm confident I can do with better form. That being said, I'm proud of my 205 bench since that's pretty much 1.5x my bodyweight. Took a buttload of effort to get where I am. Currently I'm 145 lbs at 18 years old. I'd guess about 5-10 lbs of that is body fat considering I had almost none of that when I started, and now I'm somewhere around 15% bf. The hardest part of the bulk is getting around my allergy problems as I am allergic to all nuts, all dairy (not just lactose intolerant but all dairy products), certain grains, gluten, eggs, shellfish, and the list goes on and on. As such, hitting protein and carb goals is extremely difficult since I'm stuck to eating mostly beef and chicken. Nonetheless, it's still possible and thought I'd give yall a brief summary of my fitness journey. Hope it inspires yall to keep continuing your fitness journeys. Remember, no matter what you can accomplish what you set out to do. Find ways to work around your body's shortcomings. Set reasonable expectations for yourself. And above all don't forget to look back on where you started every once in awhile, and appreciate the journey fitness is taking you on. You got this everyone!
@@bebisibeb well my opinion should be just fact, there is nothing kingly about being short, life is hard enough as it is and then we got these new dumb terms like short king, if someone called you a short king to you're face would you like that? I reckon no. It's stupid its like adding onto making fun of us being short by calling us kings too it sounds degrading, like enough with this bullcrap. There is nothing kingly about being this way and being treated like crap by society and this just adds onto that crap sandwhich.
Jeff is hands down the best fitness content creator out there imo. Always putting in so much work to give us the most up to date fitness knowledge. Thank you for what you do!
Fantastic video, Jeff! We appreciate how clearly you break down the principles of a proper bulk. Consistency is key, and your insights make it much more approachable. Thanks for sharing such valuable content!
@@MR12AMAZING it wasnt a push though "lol", it was a fucking throat punch, and assault is assault, havent heard a take as braindead as this in a while, sums up the state of being outside away from the internet
I have been using MacroFactor for 10 months now and, at 39, this is the first time I have ever seen substantial and consistent results. I started at 167lbs, and got down to 158lbs after a 6 months lean cycle. I lost weight and added muscle mass as a new lifter. 11% body fat on a dexa scan. I am now 4 months into my clean bulk cycle. And I am up to 166lbs looking bigger and much leaner than my starting point 10 months ago. All of my friends got the app upon seeing my progress. Thank you!!
I really needed this video. Thank you so much. I am really skinny. am 50kg at 14. And I am almost like 6 ft. I train intensive in the gym the only things that doesn't allow me to gain weight is nutrition. I might edit this comment in the future to tell you my progress.
For 14 you just a bit skinny nothing crazy. The gym wont make you gain weight, only eating will. Just keep some broad attention to your cals and proteins and you'll find it easy
Definitely eat more (mostly decently proteic Food). Anyways, I’ve been told to take care since when still growing, you will be eating much more, so when you stop growing you might start gaining too much weight if you dont change your diet.
The fact that I'm always excited to watch your new videos, despite already knowing the exercise science you discuss (yep, I'm a fitness nerd), speaks to the love and effort you put into your work. Keep it up, Jeff!
I think the only issue with alternate opinions is actually the definition of bulk/maingain to people. Jeff may classify 5-10% calories raise as a bulk but Greg may argue it still maingaining as hes said multiple times of raising calories only slightly if u want to put on more muscle, for a long time- some could infer thats similar to the 1-2lbs gain per month for a year approach.
Greg literally gaslights the definition of maingaining; there's a video to prove to that. Adding more calories above maintenance slightly is still bulking anyway from my pov.
What is so hard to understand. If you eat in a surplus you are bulking/gaining. If you eat at maintenance, you maintain. How can you both remain the same and grow at the same time? Good god.
@@user-wk5yc7eb7t maybe because some people see main gaining as maintaining general fat levels as best as possible whilst gaining muscle mass. To put together bulking and gaining may align with your definition but not everyone’s. If u see bulk and gaining as both putting on fat and muscle at the same time that’s good for you. No matter what anyone says, an opinion of definition is an opinion whether google agrees or not.
@@kaven7542 yh many others also hold your same opinion that slightly increasing calories above maintenance is bulking. In terms of base truth, it doesn’t matter whether u or Greg calls slight surplus maingain or bulk you would both preach slight surplus. The argument is in word definition not actual activity. If u then turn to the side that for education its better to have a base term for that then fair enough it may be better to call it only 1 thing but if u disregard the term, most people say to do what Greg calls maingain or what u call bulk-which would be slight surplus. Greg then adds in if you putting on too much fat slow down.
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
He basically just repeated the same things he’s been repeating for years now … Eat 0.7-1g protein per lbs of body weight and in a surplus. Train with progressive overload.
Yea I guess I must be too much of a fan haha, I learnt nothing new this video. It's good consolidation though, but these vids are more for the new lifters
Im currently fighting to recover from some disordered habits that I picked up to lose 135lbs and these science based fitness and nutrition channels are helping to save me from myself. The more I learn (and am reminded) from people like Dr Mike and Jeff Nippard, the less scary food is becoming, the less scary it is to step away from the workout after 60-90 minutes instead of going for 3hrs straight 7 days/week. The cycle of clean bulking and cutting sounds like a very appealing and healthy alternative to a full blown ED, but still able to feed the monster inside that needs me to feel like I AM IN CONTROL
It is possible that he means the results of the study were statistically significant (which - sort of - means reliable). Not that the difference was big.
@ Do we need influencers such that we don’t need to think ourselves? Do you see the bar graph showing the quite similar gains of the two groups? Do you have any idea about the difference and the consequences of a 2500 kcal and a 4300 kcal diet without an influencer telling you?
I'm 14 and train but mainly for fun and confidence vs bullying. The only thing that is sad for me is that my maintenance is only around ~1600-1800 calories at 120-130lbs so it is easy for me to eat too much and get fat on a bulk and too hard to lose fat on a cut.
You can do it man. I’m grade 9 I went from 140 to 170 in 3 months by late grade 10 I was 215. One of the biggest strongest kids in highschool. Nobody dared to f with me after that. I did the gallon of milk a day. And ate as much meat and pasta as I could…I would’ve done things differently but that was the Info I had back in the day.
I did dirty bulking on TRT with a lot of rice and GOMAD and finishing off with fast food at the end of the day. Despite only having low dosages of test (250mg) I managed to put on pure muscle with a little fat, and once I cut the fat went away fast. Almost all fitness influencers are on gear whether they admit it or not.
@@seaweedbrain2933 I’m the same hight and weigh 10libs more and legitimately don’t lift, I’m not only natural but I have never lifted weights and in my opinion I’m more built
As i am a doctor from nepal🇳🇵, i am suggesting you some tips to weight gain😊 First set a schedule for lifting. You have to give your worked out body at least 24 hrs to rest to recover and allow your muscles to grow. Alternating between legs and upper body every day is a good routine. Start out with a weight that is heavy enough for you to do and give you a good workout. Remember lighter weight with high reps equal to toned lean muscle. High weight fewer reps equal to bulky muscle. You have to complete at least 3 sets of reps for each workout and rest only for 30 seconds - one minute between sets to keep the momentum in your workout going. When you complete the set, you must only stop when you can't do it anymore for that set. this gets helps get the most out of your workout. You may of course have 2 mins to rest between different muscle groups then go to the next workout. example: finished your chest and relax to move onto arms. Also, keep yourself hydrated with water or Gatorade/parade. NO soda or high sugar drinks. I read it hinders your workout. Buy some whey protein supplement because it helps your body recover faster from the wear and tear of muscle after you workout thus helping you build muscle. but still, leave at least 24hrs for a worked-out muscle group to recover. and drink plenty of water to help flush the excess protein from your kidneys, so you don't get kidney stones. Consume protein right after you're done training. Mix it with milk or whatever you like and slam it down (drink it) quickly as the label says. Also, eat regularly, no junk food. Lean meats, high protein foods, and vitamins from fruit and vegetables are a great start. Eat at least 6 times a day like this: breakfast-snack on something 2 hours later, Lunch-snack on something 2hours later, dinner-snack 2 hours later. When you eat like this, this keeps your body's metabolism going and thus burning calories, so you gain good muscle, not puffy-looking muscles dudes have that eat junk food. Also keeps your body nourished and healthy. Eating too little puts your body in starvation mode and causes your body to store food as fat as a defense. so keep the machine pumping all day. When I mean snack, no junk if so only a little. a snack can mean a sandwich, have low-fat yogurt, a small salad with light dressing, and so on. Tell your mom to stop buying junk food if she still is. You can have food you like, like fast food, but only SOMETIMES, maybe once in awhile. If you eat junk you will compromise your training. Good nutrition and training go hand and hand. good luck stud.
Dude, I followed you a couple of years ago then got away from it and now this popped up in the feed. All I gotta say is DAMN!!! Your gains have been incredible. Well done.
I've been cutting for 2 months with small but noticeable improvements to my physique, but after watching this video, it's about time I decide to stop. I'm going to gain back the weight I lost but as muscle. Thank you, Mr. Nippard. Bulking is really important for my age, as I am still in my growth phase, and I've been neglecting that.
what a great video, and channel. This type of health minded, science-backed content is great for natural lifters like me to feel like i'm not the only guy on the planet not juicing!
[My bulking experience] I started working out January 2024 at 74 kg with a length of 192cm (163 lbs and 6ft3). I trained 3 days a week since then, and ate more then could ever comprehend. 11 months further and I’m 88kg (194 lbs), striving for 90kg (198lbs) January 2025.
Always good to see ya, Jeff. You got me started on my fitness journey about two and a half years ago; I still have my notebook filled with notes from watching all of your videos. You have helped to shape me into who I want to be, mentally and physically. Thanks for your work mate, can't wait for the book!
He is literally giving us free knowledgeable information that all these other people charge you for and I may be a little biased but I think his information is a lot more factual and more effective. Thank you Jeff
Hope you guys enjoy the video!
If you want to commit to a proper, optimized bulk like I’m doing, check out my nutrition app MacroFactor. It’ll adapt to your metabolism and coach you through the entire process: bit.ly/jeffmacrofactor
Back with another video soon! Aiming for 3 uploads in December.
Why don’t you start professional bodybuilding
You should go get another CT Scan dude.
finally you uploaded hope you are great in health
loved your content
How is your health man
thanks jeff i'm going to greg my doucette to this video
Time to lock in boys!!
Nahh get out of here jessy
Yes sir 💪
STAY RELENTLESS!!
JESSSEEEEEEEE
Yessir
I’ve been bulking for 35 years to make sure I’m ready. Now it’s time to build muscle 💪
time to build muscle? u just finished bulking!
@@AerochalklateYou can’t tell that was a joke?? He meant he’s been eating whatever he wants for 35 years and now needs to start working out.
@@Aerochalklate Same 35 years of bulk currently 400lbs at 5f11... time to cut. Dirty Bulk always wins
😂😂
the cut is gonna be diabolical
Hi Jeff,
One point I’ve noticed that often gets overlooked in discussions about bulking versus "maingaining" is a comparison of the actual muscle gained in each approach after the bulking group cuts back to the same body fat percentage. I noticed this concept was not addressed in your recent video either.
You briefly mentioned that the rate of cutting impacts muscle retention-faster cuts can lead to greater muscle loss, while slower cuts allow for less muscle loss or even muscle maintenance. This brings up an important consideration: in a rapid cut, the muscle loss could be substantial enough that the net muscle gain ends up being equal to or even less than that of a "maingainer." On the other hand, during a slower cut, the maingainer might continue building muscle and potentially catch up to or even surpass the bulk-and-cut approach.
I would like to see a study which compares two groups which initially start at an ideal (aesthetic) body fat of around 8-12% where one group maingains, and the other group has to bulk and then cut to the same body fat in the same period (1 year ideally). I think a misconception of maingaining is that you eat the same amount of calories the whole time, as you gain muscle and weight the calories will increase.
Best Regards, Great Video BTW
It actually upsets me that you wrote such a interesting comment in a sea of 3-4 word comments, yet those are the ones more likely will garner more traction. That'd be a super interesting study!
@@Supcuzzzzzzzzzzzzzzz At least one person appreciated it. It would be cool to see Jeff's response but he most likely doesn't read comments with such a large audience (he also said he's aiming to upload 3 videos this month so most likely very busy).
I agree with you, maingaining is not eating the same calories everyday, for me it's "reach the weight you want then stay at this weight".
We have a lot of study that shows a slight caloric surplus of 200 is enough to build muscle. Thats like 2 eggs and 1 apple per day more than what your body needs. Why eat 6k calories per day when you can just eat normally and still build muscle healthily.
This is actually a good point
Great observation. Hope Jeff reads this!
I'm not even sure I care about bulking. I'd watch any Jeff Nippard video at this point just because it's cool to learn new stuff from someone knowledgeable.
By the time the video is finished you wouldn't remember even 70% of the video.
@@ghostxt1It happens the same with studies btw. That's how the brain works
@@ghostxt1did you know you can... Rewatch these?
Bro you spoke my mind I am not going for bulk but I still watched the full video
Yeah it's reassuring the way he presents everything and every aspect of literature , it feels it can't be bs
Bro finally uploads and of course it’s when I’m on a cut 😭😭😭
Cut in winter? I bet you're from Egypt
Shouldn't you be happy to know maybe you don't need to do cuts ever again instead 🤣
@@Pixtory8 no I'm northern hemisphere but I'm just fed up with being overweight lol. Ik I'm going to be in a surplus for 3 weeks when I visit family so I'm just going to try and burn as much as I can e.g. smolov jr
Watch his cut videos until your bulk 😂
@@Pixtory8 I don't have seasons where I live, so I don't have context. what's the issue with cutting In winter?
Jeff, your content has helped me go from 230 pounds at 5'9 with next to no muscle, to 175 pounds and very defined in under a year. I actively use macro factor everyday, and just got done your bodybuilding 1 training program. I can not speak highly enough about the program. I just got the Power Building program, and as I'm about to start this program, I wonder if bulking is the right idea after I worked so hard to cut. I know the program will be intense, and I will require the extra energy to gain mass, but still worry about staying lean. As I turn to TH-cam to see if bulking is the right choice for me, behold a Jeff Nippard video about exactly what I was contemplating comes out. What luck and what timing.
If you see this comment, just know you help more people then you will ever know, and there are a ton of us here today, in the best shape of our lives, or at the very least more knowledgeable about our physiology and nutrition because of people like you. As a fellow Canadian, I thank you and your team for all you do. Keep up the great work!
Hey just to let you know I was kinda in the same boat. Completed body recomp, losing 70lbs in 6 months and getting fairly muscular. Moved onto power builder and loved it. I didn’t track my calories for phase 1 and put on too much weight, but tracked and ate slightly above maintenance for 2-3 and didn’t see much weight change but my strength went up a lot.
Bench 245-305
Squat 275-335
Deadlift 315-475
Ohp 175-205
Just don’t over do it on the bulk and you’ll be fine!
@ thank you! That’s very helpful information!!
Hell yeah man. Good work on your part!
Bro that’s so awesome! Keep up the good work!
Fingers crossed we get a video like this about cutting! This was a fantastically information packed vid for bulking.. unfortunately holiday season already taking a toll on my physique and cutting is gonna be the way to go for me :D
he did make a video. go check out his channel
Well hey guess us custom pc needs can also get swole
I need 20 pounds of muscle by December 31.
@@PhonkEcho you need tren . Lots of tren
- john wick
@@johnjohn-w5u But I dont want to lose my boner. I do lots of interesting stuff with it
3:09 Bro's watching sam sulek while eating, what a chill guy indeed
Bro is obsessed with sulek 😂
@@AS-pugCounting each set of Sam Sulek's workouts is not obsession hmmph 😒
He likes to Sulek his Sam
i mean who doesn't?
@@AS-pugare you not??
*This video helped me go from 5'11 130lbs to 6'4 250lbs ripped*
Thanks Jeffrey!
How on bloody earth did you gain 5 inches of height from dieting lol
@@_Berserker_83joking ofc
@@red_601 well now i feel stupid
💀
ive been dirtry bulking my whole life (I'm fat)
More cardio perhaps
@ is that a food?
Hit the cardio and cut bro
lmao
😂😂same
I like how he shows clips of other content creators it's nice to see everyone being friendly
He showed greg but he hates greg. Everyone does
@@gankt he never said he hates Greg, but Greg has definitely done very stupid things for his own benefit like selling Turk knowing it’s a placebo
@@IPatricio greg made 2 videos about how he think Jeff’s girlfriend is a fat whale. Trust me. He hates greg
@@IPatricio greg made a bunch of videos insulting jeff's girlfriend. Trust me. He hates greg
@ never seen those, when was that?
I have when people think that getting fat and eating junk food is bulking. Guys, bulking is process where you get some weights, but most of them are MUSCLES, not FAT. From nutrition perspective, you need to increase protein intake by 50%, and carbs intake by 30%. I was on lean bulk meal plan from website Onlymeal and in 3 months I got 17lbs, most of them are muscles. Its not easy and I trained hard af.
That's great stuff bro. I see that Onlymeal has lifetime plan. Do you think it's worth it?
Seeing as even "noob gains" (the fastest muscle you can gain naturally) caps out at around 1kg/month with hard training, I am going to have to call cap on the "17lbs in 3 months" part. Unless you are simply mistaken on what "mostly muscle" means, 7.7kg of muscle in 3 months isn't possible. Even half that would be REALLY pushing it for natural lifting it. It sounds to me like this is a poorly hidden promo for the site "onlymeal" and that you either get paid to type this, or are a bot. Either that or you are giving your meal plans more credit than the gear, for some reason.
No..even if you took the most powerful steroids on earth for that period youd be lucky to build five pounds of muscle..you confused your weight gain as being muscle..ive done it as most have also its wishful thinking
Enough protein but plenty excess calories. For someone like myself who has to eat 4 to 5000 calories just to maintain my weight as I am extremely active, it doesn't matter what I eat to bulk it's just about trying to force enough food into me in the little spare time I have
Jeff, I got into lifting pre-pandemic, and I have to say: You are my top 'consultant' when I want to research a fitness based topic. Evidence-based lifting rocks, you rock, sir!😎
PS: I'd appreciate if you ever decide to do a video on resistance band training. There is a paper, that showed that there is no significant difference between bands and weights. Interesting, right?
the issue with bands is mostly that you out grow them pretty quick and will need to learn traditional lifting to continue to progressively overload. resistance training is resistance training for the most part. Things like barbells are just dope because they go from 45 pounds to hundreds of pounds.
@@0scottzack yes and no. for beginners resistance bands are great. i have cut so much time using them, with basically identical results.
if you lift for 5+years then you might go to the gym, but even then you can buy thicker bands.
@@MrKaplanFilm post physique
Weights are objectively much easier to set up and progress.
Another big issue with bands is they are (mostly) slack or light in the muscle's stretched position and heaviest in the shortened/flexed position. This is the opposite of what you should aim for if your goal is maximal hypertrophy. I love bands for rehab and conditioning but not as part of a dedicated hypertrophy programme.
Your effort does not go unnoticed Jeff. Thank you for this.
Jeff, I've been going through a fitness slump. This just motivated me to hit the gym again! Thank you
Same bro. Get it 💪🏽
MAN YOU´RE A GENIUS THE EDITING IS SO ON POINT
fr
his editor is a genius then
@@pretty_flaco I think he does all the editing himself
only autistic people can do this
I don't know if he still edits, but the man has GREAT editing skills
I started my bulk today.
This is extremely helpful. Thanks a lot!!
Bulk for a minimum of 2 straight years, yes. 2 freaking years to milk out all of your beginner, novice, intermediate and beyond strength and size progress
@@ChickenDude12 Bullshit, if you bulk for 2 years you get fat af
@ChickenDude12 buddy, i'm not gonna bulk for 2 years💀💀💀 as an Indian, I have duties....
@@paintburst987 like shitting on the street and scam people?
@@paintburst987 indians are everywhere
Hey Jeff I know you have been going through a lot since the Mike problems, but just know that you have a whole community too hold you up when things get you down ✌️
Wait, what Mike problems? (this is what I get for taking a social media break)
I lifted while in prison, and when I was released I relapsed on drugs. It took me 3 months to recover from drugs and now Ive been lfting hard for a month or so. Thanks for your informative type videos I really enjoy them🎉.
What was your workout routine in prison?
@@Dan-hd8ud same as now monday chest and biceps. wensday back and triceps. Saturday legs and abs. Sunday shoulders and traps
@@tuomas840 how did you do it without weights ?
@dan-hd8ud they have gyms in prison bro
One day at a time man, you've got this
Hey man, I got your intermediate LPP Program and followed your advice on training frequency, intensity, focusing on the stretch. I optimized my diet for protein according to .8g/lb, supplementing with creatine. I’ve never progressed in the gym so fast. Most importantly, I feel amazing. I hope this reaches someone who is feeling down-if you follow Jeff’s advice, life will improve!
Seems like science based lifting and nutrition was the right way after all!
Hello, I’m planning on getting back in the gym after a few months of being away. Hoping to chance up how I workout, any videos of his you recommend?
Watch his best workouts for a certain muscle ranked and pick a couple of them honestly
@@splotchycrib997, Idk about any particular videos, but most important in training are: slow eccentric (1-5s), deep stretch on each rep, resting about 2 minutes between sets, progressive overload (can come in forms of technique, weight, reps, seconds in eccentric etc.) picking exercises that emphasize the stretch on the targeted muscle, pushing yourself 0-2 reps till failure, doing enough sets per muscle per week (was shown in this video, but generally, more -> better), training 2-6 times a week (I train 5), doing lengthened partials at the end of your set when you can't do more with full ROM. Bonus points from me: doing good warm-up (single-handedly took away my shoulder pain), doing cardio (I do 4 times a week after each training session, except legs) and feeling happy (It's optimal for gains ;) )
If you have some deeper/other questions you can ask ;)
@@splotchycrib997I’d recommend just the tier list stuff. Do muscle group twice a week, and track your sets and weights. It’s amazing what the human body can do.
Jeff is real and doesn't lie. He cares about science and is reliable, so few "influencers" and even trainers out there offer as accurate, well researched and purely evidence based guidance as he does. Thank you Jeff, you truly are the man
I believe one of the biggest reasons most people never create big physique changes is because they never truly go into long building phases. Time off WITH PURPOSE is the game changer. The problem is, many never take training and nutrition serious unless the goal is fat loss. (As you essentially said.) Great video man
Agree with this completely! It’s hard watching yourself bulk, but it’s necessary.
Hey Colin I seen your videos, your huge on reverse dieting. Is a bulk in a form of reverse dieting most safest way to bulk in a year without gaining too much fat?
@@IronOathFitness definitely it can feel like you’re “going backwards” and especially since especially if you aren’t new to training you generally don’t SEE the muscle being built until after you cut. Gotta have faith and get comfortable being uncomfortable
@@ellisthejerk8018 I think it’s fantastic for a lean bulk. Coming out of a deficit the reverse kind of automatically transitions into a bulk and then when you find that small surplus you hold those calories until your body adapts and then make another small bump up. Just probably don’t want to go TOO slow if the ultimate goal is to build as much muscle as possible.
That's right. Too big surplus, not too much time to build more muscle, then cut, then repeat or just dont knowing If cut or bulk, so a few weeks of cut, then bulk. Optimal approach is to bulk for as long as possible to build decent ammount of muscle.
slamming facts with science after getting slammed by an insecure baby
Insecure baby?
Next video should be learning bjj with science
Slamming comment
@@BenLieb07 Mike Van Wyck.
@@saberlite8809 No level of BJJ is off-setting the 1 entire foot difference between him and Mike. That's just part of the reality of genetic determinism I'm afraid.
You would have to learn to fight like Kabib. Who himself is 5ft9. A full 4 inches taller than Jeff.
Is what it is man. Is what it is. He has nothing to be ashamed of, as he couldn't do anything.
The amount of free information that Jeff provides is immensely beneficial to anyone that wants to learn about taking care of themselves. Thank you Jeff ♥️
I guess we're bulking now
With this information it seems it’s time😂
Winter bulk summer cut
Real
We getting big boys
🔥
Thanks!
Nice to see you back! Thanks for helping me with my rehab! 🎉
385k views in 11 hours.. I remember watching this channel way back! Well done over the years putting in the work creating valuable content!
Why is he bricked at 8:59 ?????
dick to ball ratio goin brazy
🤣🤣
This is very gay
@@hog1979he’s training hard
kiwis
One thing I learned is taking 7-10 days of every 8-10 weeks or so makes my gains and diet way better, I would over train and 2 days a week of rest wasn’t enough, changed my life, deff have to maintain diet tho
Bulking isn't dead!!!
The natty goat🚀
Just looked at your profile, dude you might have a future in muscles!
Yes, I'm a GVS fan boy. Yes, I went looking for this comment specifically 😂.
Both Alex and you were correct all along but my concern is health wise. NH already has hypertension. Gotta be careful. Keep up the good work!
The winter bulk is about to go crazy you all
The winter bulk arc is upon us haha
I am winter cutting and it is brutal
This video is much appreciated. I'm new to this, so for me the info is priceless
I’m on my first bulk after cutting from 232 to 170 last year. I tried doing a clean bulk for the first month, but I was so tired of tracking macros and avoiding a bunch of food that I like, so I decided to stop tracking. I’ve just been tracking my protein intake, trying to consume mostly healthy foods, and not go crazy on the calorie intake, but I’ve also been mixing in some crap, and I’ve definitely had a few days where my surplus has been well over 500kcal. I’m now at 185lbs after 3 months of bulking, so gaining weight faster than maybe I should, BUT I have enjoyed myself, I’ve put on quite a a bit of muscle, and my relationship with food is much healthier than it was when I was obsessively tracking everything. Felt like I was barrelling towards an eating disorder. But now I just eat what I want mostly, and I don’t build myself for day just because I ate some pizza or drank some beer. When I get to 195lbs, whenever that might be, I’ll start my cut back down to ~175-180lbs. All of this just to say, you don’t always have to do things the most optimal way. Sometimes you have to do things the way that works best for you and will allow you to enjoy the process. Whatever way you decide to bulk, I wish you all luck 💪🏻
I mean youre only very slighly above 1lb gained a week so thats pretty good. Well done on the cut and your current bulk by the way. Im currently cutting (have been for a year no) and ive lost around 28kg, started at 125kg and am currently 97-98. I really do want to go on a slight bulk, but the thing is im not lean enough to be bulking, so my goal is to get to around 90kg, or whatever weight were im decently lean and then ill start to bulk.
tracking food does not lead to eating disorders lol
I use the "LoseIt" app and tracking food is the easiest thing I've ever done in my entire life, it takes 10 seconds while you're waiting for your water to boil
there's a difference between tracking food and obsessing over every little mistake you make, they're unrelated
oh my god this is my exact situation lol. I cut from 92kg to 56kg and recently started a lean bulk. I was unhappy with the result so im going through the same phase as you going a little easy on the tracking. hoping it turns out well like it did for u
That's way more relatable to us... Do things our way... Because nobody cares😅
Agree it’s less stressful
This video dropped at the best possible time
Winter bulk arc!
Ive discovered your channel lately and learned that i do a lot of things right.
Im training for about 3 months now (with 1year 2021-2022 and 1 year 2017-2018). Currently im on a deficiency, because i wanna cut down my body fat towards 12% but im really looking forward to bulk in summer.
My plans and my research are very similar to what you are saying.
Very good video. Clear and straight to the point. Thanks!
The macro app has definitely been game changing, I’ve struggled to put on mass, had considered steroids, constantly over training, not eating nearly enough, when I thought some days I ate enough I’d not really eat for the next two days… tried meal preps.. the one thing was simply not enough calories. Few months later after using the app on point, calorie surplus, real effort in the gym, quality sleep. I’ve made impressive gains. Like my dr asked if I was doing roids and had me do two blood work tests couple months apart lol! Thanks Jeff !
That’s awesome to hear! What do you like about the app so much?
Thanks for the insights. It inspired and motivated me to do the same! I´ve been always too lazy to track my calories. I want to get from 72kg to 80kg and I will achieve that goal next year! 100%. Good luck to you man
@ it’s partly Canadian, or fully idk. easy to use, I love the insights and analytics, “ me for gaining weight I like to see the line go up over the weeks.. I would at times get worried when the scale was lower then yesterday but with weight trend that eases my mind.. I like how the macro and micro nutrients are all labeled out , can see what meals give the best magnesium numbers or what ever. I’m not deficient in anything but cool to be able to see.
Years ago I tried the live strong calorie counting app, I liked it especially it had meal recipes.. it didn’t go into full depth like MacroFactor does, only problem with it was I bought the software life subscription. And they decided to change the app and no longer support the one I was using… forcing me to go monthly subscription, realized can’t trust a 7 consecutive win cyclists to be trustworthy to their word..
Mind you then I was just sorta understanding calories in expenditure out..
With macro factor things I’d like to see in the future would be an option button to weight in twice a day , morning and night. For the calories I burn in an activity influence my daily calories intake. Right now I believe it just goes off what my calorie intake should be plus a few extra calories for surplus, but if I do a crazy work out 4 hours extra idk and burn 500-800 calories more then the usual 300-400.. the app doesn’t currently adjust for that day.
All in all thought amazing product, or app, it’s helped me hit my goal so far, it’s a lil reminder to hit all the goal macros. I did buy the yearly subscription, hopefully I can get back on track with my personal longer term goals and build good habits with it, I have suggested to a few friends to at least try it out, the two weeks free trial and count all the food, just to have an idea where we’re at. It’s been 6 weeks and I put on 9 pounds of muscle and 3 pounds of fat.. sure some of it is muscle memory, also noob gains, water…. And I’m certain these explosive gains won’t continue for ever.. will have to watch the scale and dexa to see when to slow down on my bulk… for context 5’10 never got over 120 in high school, worked out since the age of 15, rowed competitively played every sport, after high school went to the oil rigs.., got up to maybe 145… seriously bad car accident, many years of rehab trying to prevent muscle wasting…. Now today 31 and at 168 - 17% body fat hubba hubba ;) it was always not enough calories… well that’s what I think for me personally anyways.. avg going from 1800 calories to a whopping 3500-4K made a huge difference. To be fare I had “ green “ parents who believed and thought me growing up 20 -30 grams of protein per meal is enough but that is only like 60-90 grams in a day.. I now aim for 150-200g daily..
I've been on MFP for years and started using this app a few weeks ago. Macro Factor is a game changer.
@@IronOathFitnessidk where my comment went maybe was too long.. what I like about the app is that it gives me a fair bit of insight, I like the weight trend, I like it’s partly or maybe fully Canadian. I love the nutrition breakdown of the macros and micros, see how my diet leaves me lacking in certain areas like how I’m low in vitamine k or potassium.. copper..
Wish the app took in activity calories burnt and adjusted target calories for that day, maybe an option for dual weight ins, morning and night..
12:25 When you are in the character selection screen and the character is confused on what to do.
This all sounds super easy, to be honest… if you're unemployed and have a lot of money.
The biggest issue with most fitness influencers these days is that they fail to consider the perspective of the average person-someone working a 9-5 job with barely enough to get by.
I'm cutting until Christmas, and then going on a slow bulk. I'm 16, and I'm really grateful for your advice.
Who told you to cut at 16? Its stupid unless you are really overweight. But you want to go on slow bulk so its not the case.
Brother, you should focus on getting Big and as much functional muscle as possible.This isn't right age for you to cut.
Nothing wrong with cutting as long as you don’t go too extreme
Yeah might not want to cut you're growing in literally every way. Imagine you're 3 inches shorter because you weren't eating enough
Ignore all the comments that are telling you what to do - they don't know the details of your situation.
0:13 into the video AND IM ALREADY CONVINVED
Lmao 😂
U mean convinced, connived or conned?
10:09 providing info like this for free is just legendary, love u nippard
I too was a victim of Bulking the wrong way, I'll admit. Got skinny-fat instead. Decided to cut and start over. When I attempt the bulk again in the future, I'll keep this video in mind (been training for 2 years now).
what did you do to got skinny fat? the calorie intake wasnt matching the training intensity? just curious :)
Amazing video as always, Jeff is GOATED
Whats impressive to me is the restraint that you showed in your caloric intake and macros.
This is truly the slow and steady approach and Im sure the results will be extremely pleasing to you.
Great job, Jeff 🙏🏽
1:16. JEFF! Did you just throw Sriracha sauce on your breakfast cereal?😮
Haha right!
It’s optimal for gains
@@Nick..... have to give it a shot then
A bit more caloric deficit
It's eggs
Awesome video! I'm assuming there will be a "results" video coming soon. Here are some metrics/things I'd like to see in order of priority.
1. A plot / analysis of weight gained weekly/monthly
2. A plot / analysis of body fat weekly/monthly
3. Physique changes over time
4. How training has changed throughout the year. Aka Periodization. Eg. Changes in sets/reps, exercises, rest periods, RIRs, entire programs, etc.
5. Plot analysis of steps per week/month to act as a proxy for NEAT.
I'm new to your videos. I was previously watching X and Either, but your science based info and approach has me interested. Keep up the great work. I'm over 50 but still can throw up a respective one rep (270) on the bench, but can seem to get rid of my gut. I'm looking for any suggestions and will looking at your past videos. Don't tell me to give up French fries because it's not happening; just being real....
It’s crazy how much stronger I am when I have an like 25% body fat vs even
I’m glad you’re posting again. I hope your silence on the issue means that you are suing the shit out of that guy.
So excited to get you book in the mail when it comes out, going to read it and dedicate to this type of bulk for a year to see where I can get! I went from 350 pounds obese all the way to 155 pounds of this mourning and now I want to see how it would be to have big muscles!
Jeff nippard was the guy that introduced me to fitness, his advice changed my life and made multiple people say i’m not natural, science WORKS and it works in an incredible way
All of this said i always waited for a video on Bulking by jeff, his only video close to this was his best mode video which wasn’t really clean bulk, and then FINALLY he posts it, and then it’s on my 2nd day of my cutting phase 🤣🤣
You're super talented, keep creating this type of content!
This guys content is a cheat code - so well articulated and easy to understand/action.
Been bulking now for a total of 2 and a half years. This video made me rethink how I'm doing things for sure.
When I started I was sub 100 pounds (close to 95lbs) at 5'6 as a 15 year old male. I was SEVERELY underweight. And it impacted my health quite a bit. I had no energy all day. Would constantly be moody, had no strength to do anything, had the worst posture on the planet, etc.
When I started I couldn't squat the bar for a single proper rep. As I progressed I turned to ego lifting to... well... boost my fragile ego. Eventually I was repping 225 on squats. THat didn't come without a price though. I have had 3 lower back injuries at the cost of that, the most recent of which I completely blew it out due to awful form and dumping the bar forward instead of backward. Now I keep everything lighter, only doing what I'm confident I can do with better form. That being said, I'm proud of my 205 bench since that's pretty much 1.5x my bodyweight. Took a buttload of effort to get where I am.
Currently I'm 145 lbs at 18 years old. I'd guess about 5-10 lbs of that is body fat considering I had almost none of that when I started, and now I'm somewhere around 15% bf. The hardest part of the bulk is getting around my allergy problems as I am allergic to all nuts, all dairy (not just lactose intolerant but all dairy products), certain grains, gluten, eggs, shellfish, and the list goes on and on. As such, hitting protein and carb goals is extremely difficult since I'm stuck to eating mostly beef and chicken.
Nonetheless, it's still possible and thought I'd give yall a brief summary of my fitness journey. Hope it inspires yall to keep continuing your fitness journeys. Remember, no matter what you can accomplish what you set out to do. Find ways to work around your body's shortcomings. Set reasonable expectations for yourself. And above all don't forget to look back on where you started every once in awhile, and appreciate the journey fitness is taking you on. You got this everyone!
wow man, keep grinding. Im starting now at 15 but with more chunky.
at least you can eat beef! Such a good food, especially when fatty.
Nice one man, keep it up
Bro a half kilo of mince meat a day, any meat, works really well. Adjust the fat to meat ratio of the mince as you bulk
Bro a half kilo of mince meat a day, any meat, works really well. Adjust the fat to meat ratio of the mince as you bulk
Short king has decreed that we shall bulk. As a fellow short guy, I must obey
as a fellow short guy you people really need to stop saying "short king", it's cringe.
@@SubzeroCage That's ur opinion mayun
@@bebisibeb well my opinion should be just fact, there is nothing kingly about being short, life is hard enough as it is and then we got these new dumb terms like short king, if someone called you a short king to you're face would you like that? I reckon no. It's stupid its like adding onto making fun of us being short by calling us kings too it sounds degrading, like enough with this bullcrap. There is nothing kingly about being this way and being treated like crap by society and this just adds onto that crap sandwhich.
@@SubzeroCage
I agree
@@SubzeroCageI was referring to the fact that Jeff is the King of all short men. He is the only “short king”
Jeff is hands down the best fitness content creator out there imo. Always putting in so much work to give us the most up to date fitness knowledge. Thank you for what you do!
Hello im from Cuba and i do 4 meals a day . Your videos help me so much 🇨🇺
Cuba is a beautiful place, but very challenged bcs of history. I hope u make it out man❤
Brother, your shirt is broken... 13:13
seems like too much gains in 2024
Truly a testament to his method 🤌
@@captainfrisbee8075 True 😂
Fantastic video, Jeff! We appreciate how clearly you break down the principles of a proper bulk. Consistency is key, and your insights make it much more approachable. Thanks for sharing such valuable content!
Found out last night that you are, In fact, pressing charges on that loser. Bravo, Jeff! We love you!
Oh shit hell yeah!
Pressing charges over a push... sums of the state of society we are in lol.
hell yeah! The optimal press!
Seriously..sad@@MR12AMAZING
@@MR12AMAZING it wasnt a push though "lol", it was a fucking throat punch, and assault is assault, havent heard a take as braindead as this in a while, sums up the state of being outside away from the internet
1:41 Sneak Rizzing + Aura farming
I have been using MacroFactor for 10 months now and, at 39, this is the first time I have ever seen substantial and consistent results. I started at 167lbs, and got down to 158lbs after a 6 months lean cycle. I lost weight and added muscle mass as a new lifter. 11% body fat on a dexa scan.
I am now 4 months into my clean bulk cycle. And I am up to 166lbs looking bigger and much leaner than my starting point 10 months ago. All of my friends got the app upon seeing my progress.
Thank you!!
6:02 screenshot this, BUUUT you only have one second to do so or you’ll lose gains
Are you familiar with the pause button?
@@m.s.g.enthusiast1708 are you familiar w a joke?
I really needed this video. Thank you so much. I am really skinny. am 50kg at 14. And I am almost like 6 ft. I train intensive in the gym the only things that doesn't allow me to gain weight is nutrition. I might edit this comment in the future to tell you my progress.
For 14 you just a bit skinny nothing crazy. The gym wont make you gain weight, only eating will. Just keep some broad attention to your cals and proteins and you'll find it easy
Definitely eat more (mostly decently proteic Food). Anyways, I’ve been told to take care since when still growing, you will be eating much more, so when you stop growing you might start gaining too much weight if you dont change your diet.
@@filip1261 ok thanks bro
@@juliann.gnzz37 ok ty bro I also take a lot of time to eat because I watch my television or phone when I eat
@@filip1261 50kg at 6ft is more than just a bit skinny. That's 110lbs which is severely underweight. That's healthy weight for a 5ft woman.
The fact that I'm always excited to watch your new videos, despite already knowing the exercise science you discuss (yep, I'm a fitness nerd), speaks to the love and effort you put into your work. Keep it up, Jeff!
WRITE THAT DOWN WRITE THAT DOWN
I think the only issue with alternate opinions is actually the definition of bulk/maingain to people. Jeff may classify 5-10% calories raise as a bulk but Greg may argue it still maingaining as hes said multiple times of raising calories only slightly if u want to put on more muscle, for a long time- some could infer thats similar to the 1-2lbs gain per month for a year approach.
Greg literally gaslights the definition of maingaining; there's a video to prove to that. Adding more calories above maintenance slightly is still bulking anyway from my pov.
What is so hard to understand. If you eat in a surplus you are bulking/gaining. If you eat at maintenance, you maintain. How can you both remain the same and grow at the same time? Good god.
Coach Greg has been saying that maingaining is maintaining your body fat level while eating in a small surplus to gain muscle
@@user-wk5yc7eb7t maybe because some people see main gaining as maintaining general fat levels as best as possible whilst gaining muscle mass. To put together bulking and gaining may align with your definition but not everyone’s. If u see bulk and gaining as both putting on fat and muscle at the same time that’s good for you. No matter what anyone says, an opinion of definition is an opinion whether google agrees or not.
@@kaven7542 yh many others also hold your same opinion that slightly increasing calories above maintenance is bulking. In terms of base truth, it doesn’t matter whether u or Greg calls slight surplus maingain or bulk you would both preach slight surplus. The argument is in word definition not actual activity. If u then turn to the side that for education its better to have a base term for that then fair enough it may be better to call it only 1 thing but if u disregard the term, most people say to do what Greg calls maingain or what u call bulk-which would be slight surplus. Greg then adds in if you putting on too much fat slow down.
December is the perfect timing for a bulk video, thanks!
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
Hmmm ok bot
Scam! Don’t fall for it
Jeff is a baller??!!!?? 🏀🔥 11:24
Yes watch his rise video you will know about him.
Can definitely see the work you've been putting into your shoulders. Looking great Jeff.
u turned into a mini pekka
No way bro just said that 😂😂😂😂😂
He basically just repeated the same things he’s been repeating for years now …
Eat 0.7-1g protein per lbs of body weight and in a surplus. Train with progressive overload.
Yea I guess I must be too much of a fan haha, I learnt nothing new this video. It's good consolidation though, but these vids are more for the new lifters
Im currently fighting to recover from some disordered habits that I picked up to lose 135lbs and these science based fitness and nutrition channels are helping to save me from myself. The more I learn (and am reminded) from people like Dr Mike and Jeff Nippard, the less scary food is becoming, the less scary it is to step away from the workout after 60-90 minutes instead of going for 3hrs straight 7 days/week. The cycle of clean bulking and cutting sounds like a very appealing and healthy alternative to a full blown ED, but still able to feed the monster inside that needs me to feel like I AM IN CONTROL
3:38 significantly more? Am i blind or what?
Not blind, just confused. Percentage wise, a .5% increase out of 3.5% is a significant increase
Are you kidding? The 0.5% more was accomplished by a calorie surplus 1800 higher than the other group. Both groups built muscle, one got fat too.
@@thomasruckstuhl9980it is statistically significant!
It is possible that he means the results of the study were statistically significant (which - sort of - means reliable). Not that the difference was big.
@ Do we need influencers such that we don’t need to think ourselves?
Do you see the bar graph showing the quite similar gains of the two groups?
Do you have any idea about the difference and the consequences of a 2500 kcal and a 4300 kcal diet without an influencer telling you?
I am 13 and get bullied a lot in school. I am skinny, I NEED TO BULK
Need to fight back or they don't stop. Doesnt matter if you win or lose. Need to inconvenience them.
I'm 14 and train but mainly for fun and confidence vs bullying. The only thing that is sad for me is that my maintenance is only around ~1600-1800 calories at 120-130lbs so it is easy for me to eat too much and get fat on a bulk and too hard to lose fat on a cut.
Brother, learn some social skills, hug your mom, start martial arts for self defense, and keep that head up, brother.
You can do it man. I’m grade 9 I went from 140 to 170 in 3 months by late grade 10 I was 215. One of the biggest strongest kids in highschool. Nobody dared to f with me after that. I did the gallon of milk a day. And ate as much meat and pasta as I could…I would’ve done things differently but that was the Info I had back in the day.
And heavy squats. Deadlifts. Barbell rows. Bench press. Ohp. Dips. Chinups. Some smaller movements too
I did dirty bulking on TRT with a lot of rice and GOMAD and finishing off with fast food at the end of the day. Despite only having low dosages of test (250mg) I managed to put on pure muscle with a little fat, and once I cut the fat went away fast.
Almost all fitness influencers are on gear whether they admit it or not.
10:59 Jeff Curry
Jeff is over rated as hell, ive literally never seen this guy ripped with all the science and technology and even down lighting
Dude he's probably at peak physique for his stats and better than most natural lifters
And you don't even compared lmao
Compare*
@@seaweedbrain2933 I’m the same hight and weigh 10libs more and legitimately don’t lift, I’m not only natural but I have never lifted weights and in my opinion I’m more built
@@seaweedbrain2933 btw the average men in prison looks better then Jeff with no protein, and only calisthenics, how do you not realise
@@SudaneseChild94your iq is the same as the temperature inside my house rn dude
Yo man the music right at the end was pretty fun loved it!!
2:30 the voice crack Cuaght me off gayrd
Before vs before😂
As i am a doctor from nepal🇳🇵, i am suggesting you some tips to weight gain😊
First set a schedule for lifting. You have to give your worked out body at least 24 hrs to rest to recover and allow your muscles to grow.
Alternating between legs and upper body every day is a good routine.
Start out with a weight that is heavy enough for you to do and give you a good workout. Remember lighter weight with high reps equal to toned lean muscle. High weight fewer reps equal to bulky muscle.
You have to complete at least 3 sets of reps for each workout and rest only for 30 seconds - one minute between sets to keep the momentum in your workout going. When you complete the set, you must only stop when you can't do it anymore for that set. this gets helps get the most out of your workout.
You may of course have 2 mins to rest between different muscle groups then go to the next workout. example: finished your chest and relax to move onto arms. Also, keep yourself hydrated with water or Gatorade/parade. NO soda or high sugar drinks. I read it hinders your workout.
Buy some whey protein supplement because it helps your body recover faster from the wear and tear of muscle after you workout thus helping you build muscle.
but still, leave at least 24hrs for a worked-out muscle group to recover. and drink plenty of water to help flush the excess protein from your kidneys, so you don't get kidney stones.
Consume protein right after you're done training. Mix it with milk or whatever you like and slam it down (drink it) quickly as the label says.
Also, eat regularly, no junk food. Lean meats, high protein foods, and vitamins from fruit and vegetables are a great start. Eat at least 6 times a day like this: breakfast-snack on something 2 hours later, Lunch-snack on something 2hours later, dinner-snack 2 hours later.
When you eat like this, this keeps your body's metabolism going and thus burning calories, so you gain good muscle, not puffy-looking muscles dudes have that eat junk food. Also keeps your body nourished and healthy. Eating too little puts your body in starvation mode and causes your body to store food as fat as a defense. so keep the machine pumping all day.
When I mean snack, no junk if so only a little. a snack can mean a sandwich, have low-fat yogurt, a small salad with light dressing, and so on.
Tell your mom to stop buying junk food if she still is. You can have food you like, like fast food, but only SOMETIMES, maybe once in awhile. If you eat junk you will compromise your training.
Good nutrition and training go hand and hand. good luck stud.
The value in this video is tremendous. Shout out to Jeff for providing the best fitness content on TH-cam.
Dude, I followed you a couple of years ago then got away from it and now this popped up in the feed. All I gotta say is DAMN!!! Your gains have been incredible. Well done.
that jump shot is pure. i haven’t seen a non basketball TH-camr with such textbook form
🔥 Building muscle isn’t easy, but with these tips, anyone can succeed! Thanks for sharing such amazing insights! 💯
The transition shot to introduce the video was fire!
Genuinely the best video I've ever seen on bulking, will definitely be using this as a reference for the next long time.
I've been cutting for 2 months with small but noticeable improvements to my physique, but after watching this video, it's about time I decide to stop. I'm going to gain back the weight I lost but as muscle. Thank you, Mr. Nippard. Bulking is really important for my age, as I am still in my growth phase, and I've been neglecting that.
Jeff Nippard is literally the best person for this topic, I liked the video immediately i saw the title.
what a great video, and channel. This type of health minded, science-backed content is great for natural lifters like me to feel like i'm not the only guy on the planet not juicing!
[My bulking experience]
I started working out January 2024 at 74 kg with a length of 192cm (163 lbs and 6ft3). I trained 3 days a week since then, and ate more then could ever comprehend.
11 months further and I’m 88kg (194 lbs), striving for 90kg (198lbs) January 2025.
Been maingaining for awhile this video was exactly what I needed. Downloaded the app and got a program going. Thank you
I’m grateful for my you Mr Jeff because I’m making progress in gym by watching your videos.
Always good to see ya, Jeff. You got me started on my fitness journey about two and a half years ago; I still have my notebook filled with notes from watching all of your videos. You have helped to shape me into who I want to be, mentally and physically. Thanks for your work mate, can't wait for the book!
Your progress is amazing! I’ve been struggling with muscle gain myself. Could you share how you balanced rest and recovery with your intense workouts?
He is literally giving us free knowledgeable information that all these other people charge you for and I may be a little biased but I think his information is a lot more factual and more effective. Thank you Jeff