Hi Dr, hope you are well and thanks again for another insightful video. Please can you make an intermediate+ home workout (preferably with equipment) that gives similar benefits to your 4 day split?
Wow I'm learning so much as a lifter who's been training for 5 months. I totally agree with the "maintenance range" where nothing is happening. I really need to force feed to actually be in a bulk. Very interested in Henselmans' paper on carb requirements!
@@DrSwole I want to be in a 200 calorie surplus, but am still looking for that sweet spot so I can get onto the "bulking momentum" like you and Menno were talking about. I'm 6'3", 175 lbs, 120 lbs bench for reference. For my 5 months of training I was either in a cut (1800 calories) or eating in the low end of my maintenance range (2300 calories), so I was making slow progress. 2 weeks ago I bumped it up to 2800 calories, and this week I bumped it upto 3200 calories a day.
@@mauricecooper9763 I also had a binge eating problem after my dirty bulk. I track my calories now, and have been lifting for a few months. As you lift your maintenance goes up, so the eating problem slowly goes towards lean bulking
great podcast. I currently weigh 200 lbs and can maintain off like 2000k cals, is this good or bad ? Considering I hear henselmans eats twice as much as weighs less than me, I am slightly concerned
Hey Dr.swole, I’ve been trying to gain more muscle mass currently weighing in around 225-230 lbs. I estimate that I’m around 18% bf. I’ve been on a strict diet of chicken and rice. Id say my protein intake is around 230 g. Is it possible to gain muscle mass from just eating the same food? Or should I differentiate my meals. Sometimes I feel like I’m making no progress but that may be my body dysmorphia lol. I’ve been getting stronger in lifts but haven’t felt a huge physical difference. Thanks !
How many calories do you consume on training day/rest day I've been eating 5 times per day,(I'm gonna try first meal 4 hrs before training, 2nd -one hour before and then 2 meals after training.
One question are deadlifts good for hypertrophy???is it ok to do bench press nd deads on single session? Like is it ok to do 3×8-10 of deadlifts and 3×8-10 bench on same session? If yes what should we the order of the exercise Should we bench first or do deads first
His energy whatever was confusing, but I think attempting to stay at a consistent gain or deficit is best when the process is flawed and flactuating. I've failed my first recent lean bulk with too much fat. Cheated a lot in the holidays, and am trying to speed back to the weight loss I was at that I should be in by lowering my calories more than normal to lose all the recent stored fat.
Dont understand how Menno on one hand is an eager proponent of trying to build muscle in a DEFICIT, even for advanced lifters, while simultaneously saying in this video that ‘absolutely nothing will happen’ if one stays on maintenance calories. It has to be one or the other, so which one is it?
My stance is that it depends on the level of the lifter. A beginner will be able to build muscle in a deficit, while a highly advanced athlete may not be able to build muscle at maintenance
This is a late answer but he is 6 foot 4 and has been lifting awhile so he probably weights like 240lbs and he might do lots of cardio and other physical activity in addition to lifting.
Menno and I discuss optimal training for the shoulders, arms, traps, abs, and more here: th-cam.com/video/6QCg4Sq0dvE/w-d-xo.html
52:46 lmao menno in decades from now is gonna go out with a bang, like a legend.
Lol. Goals
Always a pleasure to listen to Menno and the questions are excellent 👍
Thanks my friend !
Any requests for podcast guests or topics?
🔥🔥 AWESOME Thanks for inviting menno , great show as always
Cheers my man! He's dope
I'm looking forward to that systematic review. Always great to hear from Menno.
He always makes you think!
Really solid interview, very helpful to listen to the thoughts of two experts on this subject.
Thanks my friend!
I always learn something when I listen to Menno. Great interview.
He’s dope
Are you currently bulking or cutting?
Menno got me thinking on several issues with this podcast. Merci
Glad it provoked thought!
Hope you have a great and happy holidays ❄️
Cheers!
Hi Dr, hope you are well and thanks again for another insightful video. Please can you make an intermediate+ home workout (preferably with equipment) that gives similar benefits to your 4 day split?
Planning to put out a dumbbell only workout next week!
Great interview, subbing for the quality hosting skills.
Also, insulin, insulin, something, insulin
Thanks my friend! Glad you're joining the team
Wow I'm learning so much as a lifter who's been training for 5 months. I totally agree with the "maintenance range" where nothing is happening. I really need to force feed to actually be in a bulk. Very interested in Henselmans' paper on carb requirements!
It was a productive convo!
What rate of gain do you go for while bulking?
@@DrSwole I want to be in a 200 calorie surplus, but am still looking for that sweet spot so I can get onto the "bulking momentum" like you and Menno were talking about. I'm 6'3", 175 lbs, 120 lbs bench for reference. For my 5 months of training I was either in a cut (1800 calories) or eating in the low end of my maintenance range (2300 calories), so I was making slow progress. 2 weeks ago I bumped it up to 2800 calories, and this week I bumped it upto 3200 calories a day.
@@shivinpokemon solid!
Really learnt a lot from this video . Your interviewing skills keep improving too 👍
👌🏼Thanks my friend!
GREAT lean bulking tips from BOTH of you! Awesome podcast this is!💪 Hope you enjoyed the holidays.👍
Thanks brother and happy holidays!
@@DrSwole Right back at you. And I could use some advice. Binge eating is here, and may not EVER go away. Any ways to break this awful trend?
@@mauricecooper9763 having a structured meal routine helps. And purging your place of foods you binge on and replacing them is another
@@mauricecooper9763 I also had a binge eating problem after my dirty bulk. I track my calories now, and have been lifting for a few months. As you lift your maintenance goes up, so the eating problem slowly goes towards lean bulking
Great information here. Thank you
Cheers 👊🏼
Time to get swole 💪
Hell yeah bro!
How you been?
@@DrSwole doing good just came from the gym trying to avoid these new years resolutioners
When Menno says to use a 5% calorie surplus for muscle gain is that 5% over a sedentary BMR or is that 5% more than an activity-adjusted BMR?
5% over your true maintenance, including activity
still waiting for that updated 4x upper lower split doc!
True! Thanks for the reminder. Couple other programs I wanna put out first but that one's is in the works
Get Lyle on here
Appreciate the input!
great podcast. I currently weigh 200 lbs and can maintain off like 2000k cals, is this good or bad ? Considering I hear henselmans eats twice as much as weighs less than me, I am slightly concerned
That's fine as long as you're feeling healthy and performing well!
Some people will have a range of maintenance cals as well
@32:24 menno doesn't take rest days??!
Looks like not
what was the dodgy stuff jacob wilson was doing that Menno alluded too around 15:50?
Hey Dr.swole,
I’ve been trying to gain more muscle mass currently weighing in around 225-230 lbs. I estimate that I’m around 18% bf. I’ve been on a strict diet of chicken and rice. Id say my protein intake is around 230 g. Is it possible to gain muscle mass from just eating the same food? Or should I differentiate my meals. Sometimes I feel like I’m making no progress but that may be my body dysmorphia lol. I’ve been getting stronger in lifts but haven’t felt a huge physical difference. Thanks !
You can gain muscle eating the same foods as long as you have some variation to get in your micronutrients
How many calories do you consume on training day/rest day
I've been eating 5 times per day,(I'm gonna try first meal 4 hrs before training,
2nd -one hour before and then 2 meals after training.
Currently 1800 but I'm in contest prep, 7 weeks out lol
One question are deadlifts good for hypertrophy???is it ok to do bench press nd deads on single session? Like is it ok to do 3×8-10 of deadlifts and 3×8-10 bench on same session?
If yes what should we the order of the exercise Should we bench first or do deads first
Yes to all, although deadlifts may not be ideal for advanced bodybuilders due to the fatigue cost
More advanced people might want to put bench first so it’s not interfered with by deads
@@DrSwole yeah I mean I increased deads frequency one session with high intensity@rpe 7-8 3×5-6 another session of volume work low intensity....
@@rakeshmohanty9827 that can work
I personally need and function carbs pre/post workout - high fat doesn't appear to give the same results.
I think that’s very reasonable. Some people perform better with high carbs
His energy whatever was confusing, but I think attempting to stay at a consistent gain or deficit is best when the process is flawed and flactuating.
I've failed my first recent lean bulk with too much fat.
Cheated a lot in the holidays, and am trying to speed back to the weight loss I was at that I should be in by lowering my calories more than normal to lose all the recent stored fat.
The holidays can be tricky
What rate of loss are you going for?
Dont understand how Menno on one hand is an eager proponent of trying to build muscle in a DEFICIT, even for advanced lifters, while simultaneously saying in this video that ‘absolutely nothing will happen’ if one stays on maintenance calories. It has to be one or the other, so which one is it?
My stance is that it depends on the level of the lifter. A beginner will be able to build muscle in a deficit, while a highly advanced athlete may not be able to build muscle at maintenance
❤❤
Appreciate the support ☺️
Any requests for podcast guests?
@@DrSwole You're welcome 😊😊
@@DrSwole What is the best tip for working out your obliques?
@@rachelblanche2907 add weight! Weighted Russian twists for example
Protein intake for muscle building
I have a video on protein here!
th-cam.com/video/2hf1t-qKTXs/w-d-xo.html
🎖🙏👍🎖🙏
Thanks my friend!
Jacked 80 years we shall be hhhh
Hell yeah!
Step it up swole. Your responses are sleepy and repetitive. Meno is amazing.
He eats 4,200 calories for his maintenance? That doesn’t seem realistic. How is that possible? That’s the maintenance of someone 250-275 lbs.
This is a late answer but he is 6 foot 4 and has been lifting awhile so he probably weights like 240lbs and he might do lots of cardio and other physical activity in addition to lifting.
@@ArchStanton340 lol he’s not 6’4 bro
Tall skinny guy genetics
My maintenance is 3400 and I'm 5 8.5
For his lean bulk 4200 cal
Get Leyne norton ❤ @biolayne 🎉