During a bulk, mini cuts are often useful. Generally mini cuts are paired with 1/2 to 2/3 less volume during workouts. This helps with over reaching during aggressive cuts (the goal is to maintain muscle not build), and re-sensitives the muscles effectively being a deload to manage fatigue. Mini cuts are incorporated every 3-4 months of bulking and last 3-6 weeks. They can be done two to three times during a bulk before a more sustained and longer cut is required. For more info check the RP channel.
Agreed, I tend to lean bulk (300 calorie surplus) from summer all the way through winter, and cut during spring, with 2 mini cuts sprinkled in, it works well and keeps me from getting too fat
It feels so weird to come from a rap beef discussion from Kendrick and Drake to watching you talk about how you put on muscle but I love TH-cam for the exact reason man
Did you know that you can go to Heaven for free? This one decision can change your life and eternity forever. You've heard that Jesus Christ died and rose from the dead - it means He paid the price for your sins so you can be forgiven, saved and have a personal relationship with your Creator. All you have to do is be willing in your mind to have your life and heart changed, believe in your heart that Jesus rose from the dead and follow/seek Him daily. Watch how the Holy Spirit moves in your life.. much love and God bless you!!
Dr. Mike is right, deload period is important. I am glad you shared this pigmie, I now learned through you. At some point full systemic fatigue will happen (if you train super hard for long), and it's important with deloading.
I was bulking from August 2023 to April 2024. Now in May I’ve started the one month plan again for the fifth year in a row now and its already working wonders just one week in. I was fluctuating between 206-209 at the end of my bulk up from 195ish and at the end of week one I hit 202 today but I did start my diet a few days before the program. Cant wait to see my weight at the end of my second or third month of running the program. Thanks so much for making the 1mp!
If you feel overly fatigued, take out 1, 2 or even 3 sets from your training now and then, lower the intensity for a couple of workouts, do higher reps instead of going for P.R's on every workout, add variety by modifying your training split for a while, etc. BUT don't take a whole month off to do yoga and meditate; that's exactly what plateaued trainees do, always spinning their wheels and then they ask themselves why they always look the same.
Personally what works best for me for plateaus is completely taking a break from what I'm doing for one whole week. I'll then do 2 warmup days and go for a PR push on the 3rd or 4th. Almost always helps me break through and make massive progress.
Awesome bulking journey Lucas! 🙌🏻 really pushed it and inspired me to bulk harder than ever before too! I’m around the same height and starting weight as you were too before this bulk at 5’10.5” at 190 lbs, so I’m gonna try my best to make it to 200 lbs naturally in the morning before the end of the year :)
You expirienced the same effects as me and I'm now on a bulk brake, after putting on 10 kg from November 2023. Feeling better than ever but I need to start working out again after I finish school in end of May.
Dude awesome. This video was really dope to watch. I actually bulked from June 2023 to December 2023 and put on 60lbs (dirty af) I'm inspired by you and will def try to clean bulk next time
I love these videos. I watched a lot of these when i jumped into my fitness journey. Used to lift weights only now i use calisthenics and Cross fit type workouts. Finally getting abs.
Theoretically man your weight gain is pretty proportionate considering you had growth on every limb! I think it was well worth it! I definitely have similar goals!
I went on a bulk and didn’t lift enough. I just got fat. Recently like the last two months all I’ve been focused on is lifting and protein intake, not even counting calories. For my body it seems protein intake is FAR more important as I have been having beginner gain amounts of strength gains in the last 2 months. Every day I go to the gym I’m stronger. And I’ve been lifting for 5 years. It feels amazing
Great results man! When you get back to weight training, I'd suggest focussing on time under tension - so slower, more controlled negatives and emphasising the stretch under load at the bottom of a given movement. I personally find this a really satisfying way to train but also you can reduce the load significantly which protects your joints.
love seeing a realistic fitness journey/ bulk. SO many influencers out here would be on steroids and make a bulk video where they gained 50 pounds in 6 months or something staying shredded and acting like they're completely natural it's a toxic community at times but its really refreshing to see something a normal dude like me can acheive.
I started to notice how life is a principle of Fullmetal Allchemy , when you gain strenght you lose speed or resistence, when you gain money you lose time, when you gain happiness you lose either time or money, maybe both, when you gain a relationship you lose a bit of a bond with someone you had before, like a friend or a familiar, maybe the only thing possible in life is to give something you want less to obtain something you want more, but at the end you always end up with the same. There's only two variable that can change that, Lucky and your desire, for example if you gamble, you can gain or lose, that's lucky based, and other example, if you have a desire of obtaining strenght you try to improve, or if you lose a desire of wanting to administrate your finances it shrinks down with time.
Depends on overall stress load. I wasn't my fastest when I was my strongest on lower body compounds, or even when my standing vertical jump was its highest. Actually, highest squat, deadlift and vertical came years ago, and my sprint speed has peaked in the last year at age 28, and I weigh more. Difference is skill acquisition, biomechanics, lower extremity conditioning
I've been 125lbs my whole life. Pretty much accepted it and gave up on gym. Fast forward, I started going through a very painful divorce so I started going to the gym to deal with stress. After 2 years I have put on about 30 lbs of muscle, but seemed to have platued. Not sure I can eat much more but tempted to take in another mass gainer shake since I have stopped gaining mass. These video's have been the most helpful on my fitness journey. Thanks for your help.
Dr. Mike from Renaissance Periodisation just did a series of videos on deloads: sometimes it’s good to take a week off (if you’ve been going v hard), but go check his vids for yourself - insanely good & practical, and describes the various levels & when deloads are needed 👍 Inspiring progress bro, thanks for sharing the process. Lots to apply, and seems realistic, unlike so many of what fitness influencers share these days 💪
Very enticing, I have about your proportions before the bulk more or less and have never done deliberate bulking. Really pondering the idea but as the summer is approaching it is not that easy to make that leap mentally, maybe I'll wait until September.
I would be interested to see how a 2 month recomp goes. Depending on your goals, keep the calories at your maintanance and try to stay the same weight but fill out more and get leaner.
@@panza9966 what if he was trying to hit Pr’s though and worked on some muscle weaknesses. Wouldnt it force muscles to grow while burning fat if the diet and caloric intake was controlled? He defs has the mental capacity to push this theory, surely it’s different from controlled studies where they may not be aware of the recomp and might not have the energy to test this.
@@andofb I don’t think hitting prs would be possible. Even with the surplus he struggled to get stronger. Personally I’m more a fan of bulking and cutting, but I’m also more like a „bodybuilder“ and not as athletic an versatile as he is. With maintaining and losing weight you can’t expect much muscle growth
At 7:00 when you experienced fatigue, you should have done a deload and/or adjusted your weekly volume. Aswell as doing more cardio to make your heart handle the weight increase much better
This is very interesting, a well documented progression with idividual diferences this gives a great reference point to what a 5/6Kg clean bulk can get you. I was starting to feel like im getting bigger but at the same time im not doing anything in my bulk but with your video it made me realize that its only been gradual and change of composition while maintaining volume, really motivating me to keep my bulk going from 79.5Kg (current) up to 85Kg. Id recomend a maintenance phase where you eat by instinct and workout as a habbit rather than for intensity for like about 4-8 weeks and then make a slow cut to trigger body recomposition Ive researched about this before and done it and it is absolutely not only more comfortable but it makes you look ripped as fuck depending on how low you choose to drop your body fat (I accidentally droped it to 7%, I wanted my final body fat at 11-13%
15lbs in 6 months is a lot, you can definitely tell a difference. An inch on your arms is big! You should do a long term fast (36+ hours) and make a video of it. You’ll feel light and springy again
For all the "haters" /doubters, Listen.. He's natty ;) Bulking (and cutting) for a natty, like me btw, goes at a slow but steady pace. Wich is the best and healthiest way btw. Just stay consistent and don't forget to enjoy the ride.
Great job! Very slowly come down and you'll keep 99% of your strength. Don't hit the bulk button again until your body tells you it wants to eat again and some of the bulk magic will be back.
Just finished a 6 week bulk (non-natty) went from 215lb to 232lb. I ate like crazy. I'm gonna try to cut down finally. I started working out (again after long break) at 190lbs @ 6ft around 16% body fat. I'm probably at 17% now maybe 18% which is the most I've ever had. I've been skinny (except really large legs for some reason) my whole life.
You should recomp or cut to somewhere in the 8-15% body fat range before commencing another bulk. And hopefully your getting annual blood work to ensure everything is within healthy reference ranges along the journey. PT since 2011 here 😉💪 excellent work. Also, if you need a break from all the prep, try some meal subscriptions for a break from cooking maybe, even if it's just a day or two here and there as I know you like to cook. And training wise you could also pivot to 2-3 full body days occasionally to get in more rest/growth days. But on off days do mobility and walking 🙌. Amazing stuff man
I have a hunch. When you focus on constant progressive overload you'll hit a plateau and even a dip because you surpass a point where you're lifting optimally and start hitting more ego lifting type weights. This may reduce form, mind muscle connection and how much overall volume you're able to successfully lift during the session. As your overall volume and focus start decreasing, the strength will start decreasing as well, so in reality I think to boost pass that and continue building your body/strength you actually need to drop the weights a bit across the board, allowing your body to more easily recover and getting more volume in by not cutting things short. I could be completely wrong though since I have no idea how much exactly you were lifting or what it feels like for you
Should have just done a deload when you were starting to get weak, then get right back into it and continue making good progress on the same lifts instead of switching things up too much. This is a common mistake. It's not the nutrition that's lacking it's your programming. Also where do things like increasing your vertical jump, or doing acrobatics etc. come in when your stated goal is bulking and building muscle? It's just wasted energy and too many conflicting goals. You have to prioritize and be willing to put some things on the back burner in order to work on your main goal. Good luck man!
After watching your take on this - which holy hell good job, 6 months of documentation is awesome. Iv been making major changes in my diet for the past 2 months trying to bulk and its a challenge. I train martial arts and weight lift and work making pizzas next to a hot ass oven. No joke, being in a cooking line is very stramineous. Anyways, i consume nearly 5k calories and aim for 6k. If i eat less than 5k cal, like 4.5k then i start to loose weight FAST. The approach to caloric surplus is the exact same thing i started todo. I try to focus on food as main source of cals and make protein shakes and started to take a bunch of vitamins. Iv never felt and performed better in my Life. and how you mentioned it does get tiring. you just gotta play with things and switch things up. like how you did arms only days, i started to do that too.
Also cut back on the red meats, portion carbs(starchy food) to type/amount of training I stick to plant proteins mostly(or chicken) and have gained about 10 pounds of muscle while cutting fat in a month-ish time.
I know how you feel with the tiredness. I found when bulking if I ate junk food it went straight into the belly, I did gain some muscle though. But like you I started eating healthy and upped my protein intake with whey protein, eggs in the protein shake, amino acid pills, creatine to promote more protein synthesis. Also, magnesium for muscle recovery. Now I eat about 2 or 3 times a day. My diet is meat. Red meat, white meat, anything that is high in protein and veggies. I realized hey this working I am not building love handles anymore lol. But my muscle mass is growing, and I am staying thinner. This just what has worked for me through experimenting. My goal is to figure out how to cut and bulk at the same time without building love handles lol or losing muscle mass but build muscle mass and stay lean. Stay blessed thanks for you're cool videos. 💪💪💪
Great job. Especially with legs. 👍 If a muscle group is fatigued just deload it for one day, if everything is fatigued - (systemic fatigue) deload for a week. A pause in bulk is a good idea - similar to how you would want to pause a cut at times.
Nice job, I wanted to do this too, but my ankle broke 6 months ago and I’ve been healing ever since. Don’t worry, once I can start training again I’ll get right too it
9:51 You were looking incredible here, if you can manage to get the V tape while keeping the strength and add some of those exercises It would be great.
The bulk was a success! Well you probably already know this, but if you keep working harder and harder every week, you should every now and then have a week or so, where you allow your body to deload. Especially as a natural in your 30s Just like when you took your vacation, and felt even more refreshed when you came back, having a deload week, where you move less weight, and/or have less volume in your daily workouts, that can for most people have a positive effect on their body to recover from the past month's hard work.
I Started my first serious bulk around 2 months ago as an ectomorph. Its so annoying, I have to forcefeed to just mantaing and sometimes I poop +5 times a day, but the gains are real so I guess its worth it :')
I'm in a similar spot, I can see my abs visibly and lifting too much too often puts me in a bad mood. However with the weather warming up, I'll focus on climbing and hiking till this Winter when I'll try the same thing.
Clean cautious bulk from November until March then very slow cut until I get abs again without flexing and maintenance from there until November again worked great for me last couple of years (I am 39 btw). I keep most of strength gains but I lose energy a.k.a I am too tired to push hard towards the end of my workouts so no more 10 minutes stair master but rather 5... sometimes 0 minutes. But not tired during the rest of the day.
your coming up on swimsuit season so pushing a bit of cardio and dropping some weight makes sense. so long as you lift and keep your protein up you should maintain any new lean mass so a slow cut should be fine. If anything coming off the bulk will help re-sensitize you to it so you can start pushing again in the fall. The body is an adaptation machine, so in everything you do you need to change up the stimulus every once in awhile to keep making progress; cycling exercises and calorie intake is just part of the process.
This is actually really inspirational, I feel like nowadays these short of videos are the success story from the get go as well as me being a bit desensitized to them. But your's man felt very relatable, more personal. Really enjoyed this one. But If you see this comment how many calories were you eating everyday and what's your maintenance?
Have an amazing Saturday today pal. Thank you for existing
Thank you bro you too
Pau iiiiiiiiiiiii lá ele
@@MatheusPintoLindo eu ri..
@@kyrikai4078 Sorraia 😁
During a bulk, mini cuts are often useful. Generally mini cuts are paired with 1/2 to 2/3 less volume during workouts. This helps with over reaching during aggressive cuts (the goal is to maintain muscle not build), and re-sensitives the muscles effectively being a deload to manage fatigue.
Mini cuts are incorporated every 3-4 months of bulking and last 3-6 weeks. They can be done two to three times during a bulk before a more sustained and longer cut is required. For more info check the RP channel.
This. I was bulking for 9 months straight, and got a bit chubby for my liking, so mini cuts are so useful when bulking
Agreed, I tend to lean bulk (300 calorie surplus) from summer all the way through winter, and cut during spring, with 2 mini cuts sprinkled in, it works well and keeps me from getting too fat
Looking incredible so far 🦾⏰
It feels so weird to come from a rap beef discussion from Kendrick and Drake to watching you talk about how you put on muscle but I love TH-cam for the exact reason man
Beef made it here
lmfao we have the same for you page
7:47
Damn Kendrick vs drake is everywhere 😭
Bro u just like me fr😂😂💀
U should grow a beard for 8-10 weeks and show us the journey
He already has gd facial hair
Bro no one cares about that
And a buzz cut, I feel like that would look sick
@@Carl-Johnson72 cap
Did you know that you can go to Heaven for free? This one decision can change your life and eternity forever. You've heard that Jesus Christ died and rose from the dead - it means He paid the price for your sins so you can be forgiven, saved and have a personal relationship with your Creator. All you have to do is be willing in your mind to have your life and heart changed, believe in your heart that Jesus rose from the dead and follow/seek Him daily. Watch how the Holy Spirit moves in your life.. much love and God bless you!!
This dude is the best. Funny and not annoying. Love watching your experiments and journeys
We can tell hes putting in the grind!
Dr. Mike is right, deload period is important. I am glad you shared this pigmie, I now learned through you. At some point full systemic fatigue will happen (if you train super hard for long), and it's important with deloading.
Thanks for this high-quality, educational, funny and enjoyable, and authentic content!
I was bulking from August 2023 to April 2024. Now in May I’ve started the one month plan again for the fifth year in a row now and its already working wonders just one week in. I was fluctuating between 206-209 at the end of my bulk up from 195ish and at the end of week one I hit 202 today but I did start my diet a few days before the program. Cant wait to see my weight at the end of my second or third month of running the program.
Thanks so much for making the 1mp!
The leg growth is incredible! Nice job sticking to the BULK
Solid gains. I think Dr Mike Isreatel would recommend you do a mini cut for 3-6 weeks then continue the bulk, based on your end of video commentary.
If you feel overly fatigued, take out 1, 2 or even 3 sets from your training now and then, lower the intensity for a couple of workouts, do higher reps instead of going for P.R's on every workout, add variety by modifying your training split for a while, etc. BUT don't take a whole month off to do yoga and meditate; that's exactly what plateaued trainees do, always spinning their wheels and then they ask themselves why they always look the same.
Reduce volume, never intensity.
@@chuck7001 agree
@@chuck7001unless you deload
Personally what works best for me for plateaus is completely taking a break from what I'm doing for one whole week. I'll then do 2 warmup days and go for a PR push on the 3rd or 4th. Almost always helps me break through and make massive progress.
@@chuck7001depends on what you’re going for. For size increase volume but lower weight. Of course train with equal intensity 🔥
Love you pigmie I think your videos are great and very underrated, keep them coming and take care!
0:22 “Lady and gentlemen” is so relatable
😂
Literally his girlfriend and then the rest of the audience.
did you just assume my gender?
@@UnoriginalUsername25 I think he meant me haha
Thank you for being so consistent. Always makes my Saturday morning! Doing what I've dubbed the Lucas Challenge to see if I can get in shape 💪
I think the quad growth stands out the most of all parts on this bulk. They're almost twice the size! Great job dude
Awesome bulking journey Lucas! 🙌🏻 really pushed it and inspired me to bulk harder than ever before too! I’m around the same height and starting weight as you were too before this bulk at 5’10.5” at 190 lbs, so I’m gonna try my best to make it to 200 lbs naturally in the morning before the end of the year :)
The shuffle at 2.37 was cold 🥶 keep it up, you got moves.
You expirienced the same effects as me and I'm now on a bulk brake, after putting on 10 kg from November 2023. Feeling better than ever but I need to start working out again after I finish school in end of May.
U live a lot of peoples dream just so you know if you ever feel down. Keep going and we appreciate you
The breaks are key!. The burnout is real from all the eating and training
Really enjoy watching your experiments, this one was really interesting and you've made some good progress too
Dude awesome. This video was really dope to watch. I actually bulked from June 2023 to December 2023 and put on 60lbs (dirty af) I'm inspired by you and will def try to clean bulk next time
Your body is still on point as always. 🔥 brother.
watched the whole vid, amazing
no you didn’t
Have you ever killed your meal??!!
@@predragradojkovic3960 yes
inspiring, can't wait to see the results of the clean up
Tracking Revux development - impressed with the progress!
Sick video! 💪 mobility video needed. 👌
I love these videos. I watched a lot of these when i jumped into my fitness journey. Used to lift weights only now i use calisthenics and Cross fit type workouts. Finally getting abs.
You’re looking big bro, Congrats!
Looking big king
Theoretically man your weight gain is pretty proportionate considering you had growth on every limb! I think it was well worth it! I definitely have similar goals!
I went on a bulk and didn’t lift enough. I just got fat. Recently like the last two months all I’ve been focused on is lifting and protein intake, not even counting calories. For my body it seems protein intake is FAR more important as I have been having beginner gain amounts of strength gains in the last 2 months. Every day I go to the gym I’m stronger. And I’ve been lifting for 5 years. It feels amazing
Top-notch team at Revux - expecting big developments soon!
Great results man! When you get back to weight training, I'd suggest focussing on time under tension - so slower, more controlled negatives and emphasising the stretch under load at the bottom of a given movement. I personally find this a really satisfying way to train but also you can reduce the load significantly which protects your joints.
love seeing a realistic fitness journey/ bulk. SO many influencers out here would be on steroids and make a bulk video where they gained 50 pounds in 6 months or something staying shredded and acting like they're completely natural it's a toxic community at times but its really refreshing to see something a normal dude like me can acheive.
That beard just looks majestic, U've gotta grow it bro
I started to notice how life is a principle of Fullmetal Allchemy , when you gain strenght you lose speed or resistence, when you gain money you lose time, when you gain happiness you lose either time or money, maybe both, when you gain a relationship you lose a bit of a bond with someone you had before, like a friend or a familiar, maybe the only thing possible in life is to give something you want less to obtain something you want more, but at the end you always end up with the same. There's only two variable that can change that, Lucky and your desire, for example if you gamble, you can gain or lose, that's lucky based, and other example, if you have a desire of obtaining strenght you try to improve, or if you lose a desire of wanting to administrate your finances it shrinks down with time.
Never thought about it that way, interesting
Gaining strength actually increases your speed tho (generally speaking)
@@ivarpadberg Most of time if it does increase, it's not alot, it depends on the variable i said "the desire"
Depends on overall stress load. I wasn't my fastest when I was my strongest on lower body compounds, or even when my standing vertical jump was its highest. Actually, highest squat, deadlift and vertical came years ago, and my sprint speed has peaked in the last year at age 28, and I weigh more.
Difference is skill acquisition, biomechanics, lower extremity conditioning
Cool thing, that you made this longer experiment, very inspiring ty.
probably the only real natural fitness influencer on YT
I've been 125lbs my whole life. Pretty much accepted it and gave up on gym. Fast forward, I started going through a very painful divorce so I started going to the gym to deal with stress. After 2 years I have put on about 30 lbs of muscle, but seemed to have platued. Not sure I can eat much more but tempted to take in another mass gainer shake since I have stopped gaining mass. These video's have been the most helpful on my fitness journey. Thanks for your help.
Absolute G for bringing this level offff video creation
Dont listen to the hate bro jus keep on the grind keep trying new things and your progress will build
i'm also doing a slight bulk rn, feels great.
So tempted to try this
Do it!
Do it
Sweet vid! Would love to see if a cut cycle made you more lean/defined while keeping muscle 💪
when he said weight training with legs my brain stopped braining and i just stood there thinking for a good minute
Dr. Mike from Renaissance Periodisation just did a series of videos on deloads: sometimes it’s good to take a week off (if you’ve been going v hard), but go check his vids for yourself - insanely good & practical, and describes the various levels & when deloads are needed 👍
Inspiring progress bro, thanks for sharing the process. Lots to apply, and seems realistic, unlike so many of what fitness influencers share these days 💪
Amamazing bulk, man! Nice job!
9:50 No one would notice the bulk difference with a shirt on, but really shows off that a good haircut and tan make a big diff
Very enticing, I have about your proportions before the bulk more or less and have never done deliberate bulking. Really pondering the idea but as the summer is approaching it is not that easy to make that leap mentally, maybe I'll wait until September.
Pigmie saying he's 33 is the most surprising thing I have ever heard I thought he was like 24-25
Goes to show he's very healthy!
@April98-ju4ib There is a pretty big difference between what a 34 year old looks and 25 that's almost a 10 year difference.
@April98-ju4ib What? I didn't say everyone above 25 is old? To me old is anything above 60 and you're "young" until 30
@April98-ju4ib i was never insinuating that that he was old
I would be interested to see how a 2 month recomp goes. Depending on your goals, keep the calories at your maintanance and try to stay the same weight but fill out more and get leaner.
Wouldn’t work very well. Recomp only works for newbie gains or gains you already had in the past
@@panza9966 what if he was trying to hit Pr’s though and worked on some muscle weaknesses. Wouldnt it force muscles to grow while burning fat if the diet and caloric intake was controlled? He defs has the mental capacity to push this theory, surely it’s different from controlled studies where they may not be aware of the recomp and might not have the energy to test this.
@@andofb I don’t think hitting prs would be possible. Even with the surplus he struggled to get stronger.
Personally I’m more a fan of bulking and cutting, but I’m also more like a „bodybuilder“ and not as athletic an versatile as he is.
With maintaining and losing weight you can’t expect much muscle growth
At 7:00 when you experienced fatigue, you should have done a deload and/or adjusted your weekly volume. Aswell as doing more cardio to make your heart handle the weight increase much better
This is very interesting, a well documented progression with idividual diferences this gives a great reference point to what a 5/6Kg clean bulk can get you. I was starting to feel like im getting bigger but at the same time im not doing anything in my bulk but with your video it made me realize that its only been gradual and change of composition while maintaining volume, really motivating me to keep my bulk going from 79.5Kg (current) up to 85Kg. Id recomend a maintenance phase where you eat by instinct and workout as a habbit rather than for intensity for like about 4-8 weeks and then make a slow cut to trigger body recomposition Ive researched about this before and done it and it is absolutely not only more comfortable but it makes you look ripped as fuck depending on how low you choose to drop your body fat (I accidentally droped it to 7%, I wanted my final body fat at 11-13%
Well done. I’m training at the age of 60 and started properly 10 years ago
Great progress bro, you should definitely do a deload and maybe a maintenance phase, then you can start another massing phase
15lbs in 6 months is a lot, you can definitely tell a difference. An inch on your arms is big! You should do a long term fast (36+ hours) and make a video of it. You’ll feel light and springy again
I liked the outcome, you've grown proportionally in all your muscles
Revux low presale price is a steal. Time to load up!
Your legs grew so much!
For all the "haters" /doubters, Listen.. He's natty ;) Bulking (and cutting) for a natty, like me btw, goes at a slow but steady pace. Wich is the best and healthiest way btw. Just stay consistent and don't forget to enjoy the ride.
knees over toes protocol for dunking would be a great next experiment
Excited to see how crazy the cut is going to be .
You look great man, keep it up
This was very beneficial to learn from, Thank you sir.
Revux promising roadmap signals exciting times ahead!
Great job! Very slowly come down and you'll keep 99% of your strength. Don't hit the bulk button again until your body tells you it wants to eat again and some of the bulk magic will be back.
Solid work
Just finished a 6 week bulk (non-natty) went from 215lb to 232lb. I ate like crazy. I'm gonna try to cut down finally. I started working out (again after long break) at 190lbs @ 6ft around 16% body fat. I'm probably at 17% now maybe 18% which is the most I've ever had. I've been skinny (except really large legs for some reason) my whole life.
You should recomp or cut to somewhere in the 8-15% body fat range before commencing another bulk. And hopefully your getting annual blood work to ensure everything is within healthy reference ranges along the journey. PT since 2011 here 😉💪 excellent work. Also, if you need a break from all the prep, try some meal subscriptions for a break from cooking maybe, even if it's just a day or two here and there as I know you like to cook. And training wise you could also pivot to 2-3 full body days occasionally to get in more rest/growth days. But on off days do mobility and walking 🙌. Amazing stuff man
Congratulations pal💪
I have a hunch. When you focus on constant progressive overload you'll hit a plateau and even a dip because you surpass a point where you're lifting optimally and start hitting more ego lifting type weights. This may reduce form, mind muscle connection and how much overall volume you're able to successfully lift during the session. As your overall volume and focus start decreasing, the strength will start decreasing as well, so in reality I think to boost pass that and continue building your body/strength you actually need to drop the weights a bit across the board, allowing your body to more easily recover and getting more volume in by not cutting things short.
I could be completely wrong though since I have no idea how much exactly you were lifting or what it feels like for you
Should have just done a deload when you were starting to get weak, then get right back into it and continue making good progress on the same lifts instead of switching things up too much. This is a common mistake. It's not the nutrition that's lacking it's your programming. Also where do things like increasing your vertical jump, or doing acrobatics etc. come in when your stated goal is bulking and building muscle? It's just wasted energy and too many conflicting goals. You have to prioritize and be willing to put some things on the back burner in order to work on your main goal. Good luck man!
After watching your take on this - which holy hell good job, 6 months of documentation is awesome. Iv been making major changes in my diet for the past 2 months trying to bulk and its a challenge. I train martial arts and weight lift and work making pizzas next to a hot ass oven. No joke, being in a cooking line is very stramineous. Anyways, i consume nearly 5k calories and aim for 6k. If i eat less than 5k cal, like 4.5k then i start to loose weight FAST.
The approach to caloric surplus is the exact same thing i started todo. I try to focus on food as main source of cals and make protein shakes and started to take a bunch of vitamins.
Iv never felt and performed better in my Life. and how you mentioned it does get tiring. you just gotta play with things and switch things up.
like how you did arms only days, i started to do that too.
You nailed it. You can either train for strength, or train for muscle building. You can’t do both and that’s what fucks with a lot of people.
lmao idk pigmie just makes the best content, is just kind of chill, honest and interesting. Just a dude experimenting and following his gut
Would recommend running, I have been lean bulking and running is my new favorite hobby 🙌💯💯🙏
Also cut back on the red meats, portion carbs(starchy food) to type/amount of training I stick to plant proteins mostly(or chicken) and have gained about 10 pounds of muscle while cutting fat in a month-ish time.
Tips:
When strength drops to try taking a deload week
Gain at around 0.25-0.5% 0f your bodyweight per week to maximise muscle to fat gain ratio
Very realistic natty results
Bro, you look great!!
I know how you feel with the tiredness. I found when bulking if I ate junk food it went straight into the belly, I did gain some muscle though. But like you I started eating healthy and upped my protein intake with whey protein, eggs in the protein shake, amino acid pills, creatine to promote more protein synthesis. Also, magnesium for muscle recovery.
Now I eat about 2 or 3 times a day. My diet is meat. Red meat, white meat, anything that is high in protein and veggies. I realized hey this working I am not building love handles anymore lol. But my muscle mass is growing, and I am staying thinner.
This just what has worked for me through experimenting. My goal is to figure out how to cut and bulk at the same time without building love handles lol or losing muscle mass but build muscle mass and stay lean. Stay blessed thanks for you're cool videos. 💪💪💪
Great job. Especially with legs. 👍
If a muscle group is fatigued just deload it for one day, if everything is fatigued - (systemic fatigue) deload for a week.
A pause in bulk is a good idea - similar to how you would want to pause a cut at times.
Nice job, I wanted to do this too, but my ankle broke 6 months ago and I’ve been healing ever since. Don’t worry, once I can start training again I’ll get right too it
Broken ankle doesn't stop bench press / knee pressups / curls
That beard in the thumbnail looks amazing bro
I HIT THE SAME BULK PLATEAU!!! I had to give up on the bulk and go on a cut so I’m about to slowly bulk again now
9:51 You were looking incredible here, if you can manage to get the V tape while keeping the strength and add some of those exercises It would be great.
The bulk was a success!
Well you probably already know this, but if you keep working harder and harder every week, you should every now and then have a week or so, where you allow your body to deload. Especially as a natural in your 30s
Just like when you took your vacation, and felt even more refreshed when you came back, having a deload week, where you move less weight, and/or have less volume in your daily workouts, that can for most people have a positive effect on their body to recover from the past month's hard work.
I Started my first serious bulk around 2 months ago as an ectomorph. Its so annoying, I have to forcefeed to just mantaing and sometimes I poop +5 times a day, but the gains are real so I guess its worth it :')
Good to see u get back into eating again.
I'm in a similar spot, I can see my abs visibly and lifting too much too often puts me in a bad mood. However with the weather warming up, I'll focus on climbing and hiking till this Winter when I'll try the same thing.
lets go dude u look fucking awesome! Work on those poses so we can truly see the hard work u put in
Dude ur videos & experiments are amazing!!! 🫡🫡🫡
Great vid man. thanks for the template.
Clean cautious bulk from November until March then very slow cut until I get abs again without flexing and maintenance from there until November again worked great for me last couple of years (I am 39 btw). I keep most of strength gains but I lose energy a.k.a I am too tired to push hard towards the end of my workouts so no more 10 minutes stair master but rather 5... sometimes 0 minutes. But not tired during the rest of the day.
thanks lucas. great video
your coming up on swimsuit season so pushing a bit of cardio and dropping some weight makes sense. so long as you lift and keep your protein up you should maintain any new lean mass so a slow cut should be fine. If anything coming off the bulk will help re-sensitize you to it so you can start pushing again in the fall.
The body is an adaptation machine, so in everything you do you need to change up the stimulus every once in awhile to keep making progress; cycling exercises and calorie intake is just part of the process.
This is actually really inspirational, I feel like nowadays these short of videos are the success story from the get go as well as me being a bit desensitized to them.
But your's man felt very relatable, more personal. Really enjoyed this one. But If you see this comment how many calories were you eating everyday and what's your maintenance?
Wow great video!!!! Those shoulders look fuller along with the triceps