🤔Are You Skinny Fat or Just Fat? ruclips.net/video/AqkO5q2J-6g/видео.html 5⃣Bodybuilding Myths That Keep You Small: ruclips.net/video/nAIPIOKX8OQ/видео.html 📝Get on a Real Program Here: www.revivalfitness.org/programs
Greg is one of those guys who has blasted steroids for so long he has no idea how things work for natural bodybuilders. Yeah no sh*t when you’re running a gram of tren like Douchette you can just maingain and drink 10 Diet Cokes per day and look amazing.
Start of bulk (115 lbs) 5’4 Deadlift 315 for 1 Chest press 140 for 1 Squat 225 for 1 After bulk (169 lbs) 5’4 Deadlift 405 for 1 Chest Press 225 for 1 Squat 285 for 1 Bulk was 16 months long.
@austinsultenfuss7661 most people can get these results bulking gaing 2-4lb a month and a good program (BTW you can program for yourself for free or find a bunch of quality free ones. Hell I can even give you mine)
A nuance that gets over looked is the absolute fat mass that a person can carry while looking lean goes up with muscle growth. So maybe 15 lbs of muscle is gained, but also 3-5 lbs of extra fat can be carried without it looking bad. Of course the bulk will have more fat gained, but cutting back down should result not just in muscle gained but acceptable fat mass.
Yeah the solution is almost always to just add more muscle. If you’re carrying enough muscle you will just look bear mode when you’re fluffy. Skinny fat guys always think they need to lose fat but the reason they look bad is just because they have no muscle.
@@simranbiryani3068 Agreed. Plus a bulkier state creates artificial size until the real size get's built. I was in the skinny fat camp and wasted years of training. First "leaned out", then decided to bulk. The training wasn't that effective so not much muscle after cutting down. Then tried the recomp, nope. And in the past 1-1.5 years steady bulking. Past 8 months overhauled the training and the gains are finally showing up.
I needed this. I get so down on myself because I lose my mass EVERY TIME I cut. I'm natural and I just realized that unfortunately I've been comparing myself to people on anabolics and it just doesn't look the same. I feel and look my best when I have the right combination of fat and muscle as a natural.
Black ice little trees 👌🏽 … first saw your videos and been bulking for three months as a novice and seeing massive results, thanks bro, great information
I bulked for 18 months, been cutting for 3 months. Going to bulk again in september. In total from feb 2021 i was 144 pounds to feb 2023 195 pounds, now cutting at 174 pounds.
I have watched about 65% of your videos, this is by far the most helpful video I’ve seen so far. So much great information here that I never got answered on watching any other fitness RUclips videos, thank you so much for all the good information.
I already commented, but i really wanted to thank you for getting me out of a 6 day ppl split. I noticed my arms being a weakpoint in my physique like you mentioned, so now im doing PPLA rest UL rest. The frequency isnt as much as id like, but i make up for it in volume
if ur bulking right u should notice ur strength and muscle mass gradually increase, u should feel ur core getting stronger, u should be training hard and more frequent to get maximum results from bulking
Thnk you so much i started bulking finally because of you . I was an idiot to not bulk before. As a novice i should focus on my strength for sure. I will get big as a result as i get stronger.
i think one point to consider is that you should start your bulk lean. if you start ur bulk at 25% and gain 10%, you will be 35% and crying in the mirror. if you start at 15% and go to 25%, u might be still end up crying but at least not with 10s of stretch marks.
Just thought I would post my results here not anything impressive but might be helpful for any skinny guys who struggle to put on weight. Started out at 60/61kg 5”11 in December last year struggled to put on weight fell to 59kg initially until I decided to dirty bulk and include high calorie shakes training only upper body. Bulked up to 70/71kg and took a break from bulking and naturally fell to 67/68kg looking very similarly as lean as when I began. Tldr: dirty bulked up 10kg training only upper body and running over 8months with only 41workouts(1.25/week aprox) and then cut back with 4-5kg of extra upper body muscle( I’ve started training legs hard the last 2months and am going back to bulking). In my opinion it would be very possible to gain 10kg of muscle in the first year if you train hard including legs and were more consistent than I was although you would prob have to bulk up 15-20kg over starting weight.
I'm glad I saw this vid. I have been following the proper principles on my bulk for a year now, but my mind started veering off into less strength minded stuff, and I have also been plateaued a bit recently, so I'm taking the measures to make sure I'm still on track with my progress on the numbers
Well a ticktocker told me I could gain 63lbs of muscles without steroids only working out 3 hours a week in a month base on scientific evidence from a guy that learned how to gain muscle from his pet gorilla. Who needs a bulking phase with this kind of training? I'll send pics in a month after I look like Johnny Bravo
How can you talk and drive? I can't even have anyone speak to me in the car when I am driving, all passengers must adhere to total silence if they value their lives 😢
I wasn't dieting but instead struggling financially (underemployed in a 3rd world country) at one point so I only ate once a day to ensure my money gets stretched multiple months. From 238lbs, I was down to 207lbs in 30 days - all my lifts tanked. What used to be warm ups I couldn't even unrack in some cases. So yeah, rapid weight loss kills gains. You need a lot of food to keep making progress.
I was dirty bulking for a while and my strength went up good but I recently started actually tracking everything and my bench has already gone up 15 pounds in a month and a half same with all my lifts. 295 Deadlift 245 squat 175 bench. Tracking everything is the way to go and bulking is not a short term tuing
Im 160 at 5' 5" whoch is abt 25 to 30 percent body fat for me, but j was out of the gym and started training seriously again a little less than a month ago. My goal right now is to rebuild my muscle base by getting all my lifts above the levels i had before and working out while for a couple more months, then ill commit to a cut. I cant really see my musculature like i used to because of the excess fat, so im using my strength as the baseline for it
I'll add that within a month so far, most of my lifts are almost at the same levels they used to be, and some are already higher with better form! I'll keep this up, getting my numbers higher while at maintenance for a while longer just because I wanna set some new numbers before I focus on my physique!
There's so many people (who don't weight train) that do the most normie ways of losing fat- I've seen so many examples of people eating a single banana for breakfast and starve themselves throughout most of the day then force themselves to do egregious amounts of cardio. Then they quite weeks in because of how hard it is. When, realistically, all you need to is eat in a 300-500 kcal deficit with filling meals so you don't feel like shit 24/7.
My decision to stop bulking was when I was like yk what I can lose about 10-15 lbs and still be pretty big. I’m okay. Being a skinny dude cutting and getting small again is definitely a mental hurdle. Similar to somebody who’s been overweight bulking up
Damn bro thanks for this info. One time I gained 6 lbs total and 3 lbs was muscle and the other 3 lbs was fat and I started telling myself what did I do wrong because like you said people keep using this term lean bulking making it seem like you should gain more muscle than fat.
I started 7 months ago with 30 percent body fat. I’ve managed to gain muscle and lose fat. Currently just under 22 percent. 8 lbs of muscle gained. This was mostly on maintenance calories. I just wonder how long I can sustain this before I have to pick a side lol. Bulk or cut
You can probably strip down some more bf % while gaining strength and muscle. However you probably were not on maintenance calories if you lost fat. Losing fat always requires to be in a caloric deficit. Due to this, when your body recomposition plateaus and you’ve gained more experience regarding eating and training, I don’t recommend you to go on a cut.
I’ve gained 15 -18 pounds in about 10 months. My pants size / waist size has stayed the same . Noob gains but I think that’s a successful bulk / progress
your waist may have gotten bigger and you haven't noticed. I started bulking at 115 lb and now I weigh about 150 and can still wear some of the same pants I did back then but my waist is still larger and the pants still fit. (I measured with a tape measure)
i bulked from 140 to 170 from march 2022 to may 2023 and then cut to 152 from may to august, and looked leaner than my starting 140! it works!!! that 1:1 ratio sounds like about what i ended up doing i do really need to actually keep a log book on this bulk lmfao, i just remember my old sets and try to beat them but that’s not very helpful for actually tracking and keeping a record 💀. are you a fan of a certain app or do you just do some kinda google sheets or physical book thing
Your results were great. Strong seems to be the app of choice for a lot of people. I use the plain old notes app, I have a little system for how I label things.
Have gained around 45 pounds in 1.5 years and have maintained a relatively low body fat percentage while doing so (can still some some abs). At the start of the bulk I was just eating like shit and was gaining too much fat, went on a mini cut and changed up the diet and happy with the results now.
Easiest way to spin your wheels and get nowhere is cutting too hard with an unnecessarily large calorie deficit. While the scale will drop consistently you'll end up right where you started when you lose significant muscle.
I don't store more fat on my face than I do in my love handles but I don't care i dirty bulked but in turn I got my strength up by a far it was way more than the strength I had before so I think I won!
The strength goal point is money, I've been bulking for about 5 months now and I'm not really concerned with the weight on the scale moreso the weight on the bar. Once I've hit the intermediate standards for bench, I plan to end my bulk soon after. (Very close to the Squat and Deadlift intermediate numbers rn, already hit the deadlift intermediate for my weight but aiming for 4 plates.)
I bulked for around two years and I got too fat. Been cutting since April and lost 15ish pounds so far. At this point I hate it and can only go at this for another month. What keeps me going are the compliments I receive from time to time.
@@gm836 Oh God looking back it was terrible. 2021 my diet was decent but with protein obsession. I used to wake up and pour a cup of greek yogurt, milk and 2 scoops of whey protein and eat it in one sitting which is overkill for me. Towards the end of my first year of lifting I was getting stronger but I was also getting fatter to but I didn't really notice it yet. Sometime last year I had alot of stress from a shitty job and I let myself go. Now I was just fat with no muscles to show at all and my cardio gone to shit. TLDR I made alot of dumb mistakes with dirty bulking. so let's say I was 1000 calories over surplus.
@@RIStar-ds7wr well now you've learned a lesson that you can't forget. Well don eon the transformation. Btw how much of a surplus do you recommended to keep fat gain low?
Idk if it’s just me, but during the summer I cut without trying. I’ve been lean bulking for 2.5 years now, gained about 60 pounds, but every summer I lose about 5 pounds just because the heat negatively affects my appetite, as well as how hard I can train.
For me I’m blessed to that I gain muscle very easily and really don’t need to “bulk” my body always wants to keep me at 20% body fat The downside is cutting is insanely hard and extremely hard for me to lose body fat So Basically I’m stuck at Perma cut mode 🗑️ I gain probably .2lbs of muscle a year hopefully 😢
Coming back to this comment now. A few months before that comment I started a metabolism revitalization where I just started eating more and stopped Perma cutting. It took about 4 months and I gained about 5lbs of body fat and 7-8 pounds of overall weight. I just took the hit and believed in the process. I didn’t pig out and stuck to maintenance and some days over(maybe a few more days lol) but again not eating like garbage. Anyway long story I waited until my sleep got much better and I felt stronger and just overall “normal” again Now I started a deep cut and the body fat is coming off pretty quickly where as it would take me 2 months to lose 4 pounds before 3 weeks in and I have already pulled down 5lbs and look much leaner It’s not hell either like before. It will get bad but at least sleep is great.normally the side effects of cutting would start instantly when I was continuously cutting when I would go up 1-2 pounds
If I’m 120lbs relatively lean, how many calories a day should I be having for maintaining, and how much plus for a long term bulk and thus quicker gains?
When I see some people's programs, they always seem to prefer doing like 15 sets of different hamstring curl variations than just doing 3-2 sets of RDLs Lol. For some reason they are terrified of doing compounds. Then apply this logic to other muscle groups, and you basically have some guys training for 3 hrs in the gym in the first year of training, which they end up burning out.
@@lazo3251 Yeah I agree. I think Basement Bodybuilding (channel) said he used to think of isolation as just an afterthought and got nowhere, basically just doing the same thing and never progressing iirc.
30 lbs of muscle is a lifetime goal for an average natural lifter, and you might get on stage in Men’s Physique with that, or win a “natural” bodybuilding contest. On the high end guys will gain about 45 at their apex, maybe 60 if they’re genetic freaks like Phil Heath when he was Natty. The thing is, if you gain even 10-15 lbs of muscle in a couple years and then cut to 10-15% BF you’ll have a stellar physique. This is why you don’t need to go do steroids to have a body that can impress most chicks.
Hey is it fine doing heavy squats and deads on the same day as a novice lifter?(Iam 65kg,95×5 squat,100×5 dead,75×5 paused bench,55×5 strict pendlay row,BW+20.5kg×5 dead hang Chinups)
Aggressive cutting doesn't really tank my strength compared to a regular cut, if you space out your meals correctly, and have carbs before you workout then your performance doesn't drop as much as you'd think.
Imo what makes or breaks a bulk and cut is if you don't train to failure. When I first started bulking, my lifts did go up but eventually I plateaud and only recently I've stopped pussyfooting around and started training to max failure on mostly isolations and sometimes compounds and I'm noticing new growth again. Do not listen to these PubMED neds that say you can leave reps in the tank (on isolations). If you won't train to failure then you are most likely wasting your bulk and just getting fat.
I started going to the gym almost a year ago and I’ve put on 40 pounds. But it’s not all muscle I started ad 4% bodyfat and I’m 14% atm so its probably 1/3 fat. Still a transformation like this is possible if you have a horrible start point like I had. I tried bulking as lean as possible but I ate some junk food now and than. About 70/30 lean/dirty. Anyways just wanted to share this so I could help other skinny people by just start bulking
Thanks for sharing, but the chances of you being a legit 4% when you started are extraordinarily low. Were you able to see your rib cage from the back?
I’ve known some skinny guys and none of them had any real success without bulking. If you’re not eating enough to gain fat you’re not eating enough to gain muscle. Still try to eat nutritiously though.
@@REVIVALFitness No, but they do give a better idea of how a bulk is going. This is because one needs to remember that a portion of the fat is visceral, which is invisible. Having a scale that can give readings on fat and lean mass can at least give an indicator of the ratios of fat to muscle.
I'm going to cut once A. I hit 2 plates for 10 on bench and B. I'm sure my weight is the main limiting factor on rock climbing (which is another of my physical pursuits), right now technique is a bigger limiting factor. Until then I'm bulKING
Most people saying they train for hypertrophy when asked about their strength progress are just coping with the fact that they are pretty weak and they most likely aren't that "hypertrophic" either...
@@lazo3251 That is one hell of a long response but my point was that you are not gonna see a guy with tree trunk legs, big chest and back that isn't able to work with respectable weights on bench squats or rows regardless of the rep ranges he uses . Being strong doesn't mean only working in low rep ranges as for the cns part of your argument, by the time cns recovery from compound movements becomes a problem you should have already aquired numbers that are better than most people's while also being bigger than most people; I'm not saying that a powerlifter is as jacked as a bodybuilder or that a bodybuilder is as strong as a powerlifter (allthough bigger muscles support greater strength potential). As for the carryover part calisthenics guys who can do around 20 pull ups will have no problem curling 45 or even 55lb dumbbells for decent reps unless they are very light bodyweight. To conclude, you can be strong while not having a very impressive phisique, but if you are weak af you certainly do not have a good physique no matter your training style.
Ideally each lift per week, even if sometimes just a rep or two on the first or second set. Smaller/later exercises won’t be able to do so as easily but still should be progressing up.
I got a question im a 20 year old 5ft 10 male i cut to 145lbs not alot of muscle but still had a big belly whats the best approach to this situation? And love your videos
yo revival i’m tryna build strength and not muscle (for martial arts) and i’m wondering if i need to bulk and eat 1.5g of protein per kilo of body weight for solely strength gains.
You do not build one without the other. Stronger = bigger fundamentally. You can't technique or "neural drive" your way into more strength for any significant amount of time.
Bulking can never fail if you eat whole food, stop drinking alcohol/ vaping/ smoking all detrimental habits basically. But most people like their donuts and chips too much.
It still can if your training is awful, and you can't underestimate how many people in general gyms have bad form, poor exercise selection, half rep everything, and don't reliably progressively overload.
I bulked up a "little" too fast last year, I'm around 5'10 and bulked from 158 to 180 in about 4 months last year, obviously a ton of fat gain aka easily over 20% bf at the end. Instead of of cutting the extra fluff, I kept slowly bulking/recomping, now 8 months later and I'm up to 185 and it looks like I managed to cut some fat at the same time. Do u think a small minicut(let's say 6 weeks) is worth it to get rid of shit like love handles?
Imo if your making progress maintaining the top of your bulk just do that if your not too bothered with the extra fat on you. But once progress stops cut back down and then begin another bulk (will prob have to be slower gain)
I did a similar progression. Finally started a cut at 195. Down to 190 and looking a lot better. A mini cut definitely wouldn’t hurt but only if you feel fat. If anything just keep the calories the same and incorporate a little cardio for overall health
Hey RF. Ever since I’ve discovered your channel you’ve steadily been shitting on maingaining, and I definitely don’t agree with the maingaining at 8-10% bf. But what do you think about maintaining at 20% bf? You’re essentially sitting in a surplus by doing so.
“Maingaining” doesn’t mean anything. You can maintain (different word) at 20% if you want, you’ll be in a good spot to keep getting bigger and stronger there.
@@REVIVALFitness mistake on my part. I actually meant to use the same word in both scenarios. But yeah, I essentially meant staying at the same bodyweight for a prolonged period. In any case, thank you for the answer. I think I have a better understanding of your lifting philosophy now :)
For every unsuccessful bulk done wrong there will be a Greg douchette parrot screeching how he should've maingained and would've not gotten fat and made progress. Videos like this one are important to make the skinny nerds shut up
What scale should I get to even come close to a 'accurate" fat %? My scale has an athletic option. It says I'm 12.3% but when I turn off Athletic mode it says I'm closer to 18%. Confused. I wanna reach 20% then cut. Am I this close or that far? Geez
Cut? Does not compute. Trying yo keep on a 0.5lb bulk every month for as long as my blood work keeps coming back great. The cut may end up being epic, eventually.
🤔Are You Skinny Fat or Just Fat? ruclips.net/video/AqkO5q2J-6g/видео.html
5⃣Bodybuilding Myths That Keep You Small: ruclips.net/video/nAIPIOKX8OQ/видео.html
📝Get on a Real Program Here: www.revivalfitness.org/programs
ThAtS WhY YoU sHoLd MaInGaIn
- Kyler, 155 lbs, benches bodyweight while hip thrusting
The 155 bench is unbelievably real😭
@@REVIVALFitnessthe hip thrust is a mating call towards other maingainers 😍
Greg is one of those guys who has blasted steroids for so long he has no idea how things work for natural bodybuilders. Yeah no sh*t when you’re running a gram of tren like Douchette you can just maingain and drink 10 Diet Cokes per day and look amazing.
@@simranbiryani3068 No, he knows what actually works. He bulked hard for years. He lies for money and views.
Start of bulk (115 lbs) 5’4
Deadlift 315 for 1
Chest press 140 for 1
Squat 225 for 1
After bulk (169 lbs) 5’4
Deadlift 405 for 1
Chest Press 225 for 1
Squat 285 for 1
Bulk was 16 months long.
💪🏼📈
Man I wish I could get those results. Guess I’ll keep bulking
@@austinsultenfuss7661you’ll get there bro
You had some pretty decent stats for a beginner who weighed 115lbs
@austinsultenfuss7661 most people can get these results bulking gaing 2-4lb a month and a good program (BTW you can program for yourself for free or find a bunch of quality free ones. Hell I can even give you mine)
A nuance that gets over looked is the absolute fat mass that a person can carry while looking lean goes up with muscle growth. So maybe 15 lbs of muscle is gained, but also 3-5 lbs of extra fat can be carried without it looking bad. Of course the bulk will have more fat gained, but cutting back down should result not just in muscle gained but acceptable fat mass.
Yeah the solution is almost always to just add more muscle. If you’re carrying enough muscle you will just look bear mode when you’re fluffy. Skinny fat guys always think they need to lose fat but the reason they look bad is just because they have no muscle.
@@simranbiryani3068 Agreed. Plus a bulkier state creates artificial size until the real size get's built.
I was in the skinny fat camp and wasted years of training. First "leaned out", then decided to bulk. The training wasn't that effective so not much muscle after cutting down. Then tried the recomp, nope. And in the past 1-1.5 years steady bulking. Past 8 months overhauled the training and the gains are finally showing up.
I needed this. I get so down on myself because I lose my mass EVERY TIME I cut. I'm natural and I just realized that unfortunately I've been comparing myself to people on anabolics and it just doesn't look the same. I feel and look my best when I have the right combination of fat and muscle as a natural.
I like to combat this by main-gaining. I should hit my goal weight of 225 pounds by 2030.
But your weight shouldn’t go up. Unless it does.
man you're the realest fitness dude out there on youtube, good job man keep grinding
Thank you 🤜🤛
Black ice little trees 👌🏽 … first saw your videos and been bulking for three months as a novice and seeing massive results, thanks bro, great information
🤜🤛
I bulked for 18 months, been cutting for 3 months. Going to bulk again in september. In total from feb 2021 i was 144 pounds to feb 2023 195 pounds, now cutting at 174 pounds.
Great video bro, just facts and real knowledge no BS, wish I had learned from you when I first got into bodybuilding
🤜🤛
I have watched about 65% of your videos, this is by far the most helpful video I’ve seen so far. So much great information here that I never got answered on watching any other fitness RUclips videos, thank you so much for all the good information.
Good to hear 🤜🤛
Take KYRIAKOS KAPAKOULAK way
is best way this is the way to bulk)
My bulks go fine. Cuts, what are those? 😂
When your hair looks different, I think
I already commented, but i really wanted to thank you for getting me out of a 6 day ppl split. I noticed my arms being a weakpoint in my physique like you mentioned, so now im doing PPLA rest UL rest. The frequency isnt as much as id like, but i make up for it in volume
Frequency don't really matter if you're in for life.
how has it been for you? i’m doing a bro split rn
if ur bulking right u should notice ur strength and muscle mass gradually increase, u should feel ur core getting stronger, u should be training hard and more frequent to get maximum results from bulking
This whole vid was just 100% facts for me
Thnk you so much i started bulking finally because of you . I was an idiot to not bulk before. As a novice i should focus on my strength for sure. I will get big as a result as i get stronger.
Chest up. Shoulders back!
i think one point to consider is that you should start your bulk lean. if you start ur bulk at 25% and gain 10%, you will be 35% and crying in the mirror.
if you start at 15% and go to 25%, u might be still end up crying but at least not with 10s of stretch marks.
Nobody should be bulking at 25% body fat, unless they're that willing to do so for leverage and strength advantages
@@REVIVALFitness many skinny fats are 20-25% and don’t even realise it, they then bulk, get to 30% with barley any muscle.
Just thought I would post my results here not anything impressive but might be helpful for any skinny guys who struggle to put on weight. Started out at 60/61kg 5”11 in December last year struggled to put on weight fell to 59kg initially until I decided to dirty bulk and include high calorie shakes training only upper body. Bulked up to 70/71kg and took a break from bulking and naturally fell to 67/68kg looking very similarly as lean as when I began.
Tldr: dirty bulked up 10kg training only upper body and running over 8months with only 41workouts(1.25/week aprox) and then cut back with 4-5kg of extra upper body muscle( I’ve started training legs hard the last 2months and am going back to bulking). In my opinion it would be very possible to gain 10kg of muscle in the first year if you train hard including legs and were more consistent than I was although you would prob have to bulk up 15-20kg over starting weight.
Babe wake up, new revival fitness video just dropped
Goooood morning
Might be a good idea to do a video on how to cut after a successful bulk and not lose too much muscle and gains.
I'm glad I saw this vid. I have been following the proper principles on my bulk for a year now, but my mind started veering off into less strength minded stuff, and I have also been plateaued a bit recently, so I'm taking the measures to make sure I'm still on track with my progress on the numbers
Well a ticktocker told me I could gain 63lbs of muscles without steroids only working out 3 hours a week in a month base on scientific evidence from a guy that learned how to gain muscle from his pet gorilla. Who needs a bulking phase with this kind of training?
I'll send pics in a month after I look like Johnny Bravo
How can you talk and drive? I can't even have anyone speak to me in the car when I am driving, all passengers must adhere to total silence if they value their lives 😢
Tested IQ of 166
I wasn't dieting but instead struggling financially (underemployed in a 3rd world country) at one point so I only ate once a day to ensure my money gets stretched multiple months.
From 238lbs, I was down to 207lbs in 30 days - all my lifts tanked. What used to be warm ups I couldn't even unrack in some cases. So yeah, rapid weight loss kills gains. You need a lot of food to keep making progress.
I’m currently 5’7, 185lb, and down 10lb in a week. Coming off a 2 year bulk from when I started lifting. My goal is to hit 165-170 by next month.
I was dirty bulking for a while and my strength went up good but I recently started actually tracking everything and my bench has already gone up 15 pounds in a month and a half same with all my lifts. 295 Deadlift 245 squat 175 bench. Tracking everything is the way to go and bulking is not a short term tuing
Thanks for your consistently excellent content, Matthew!
Thanks for watching 🤜🤛
The President of YT Fitness
🫡
make a video on “How to Keep A Training/Nutrition Log Book.”
Not a bad idea
Lol amazing video what is crazy is you did this all while driving. Lol
Thank you. I’ve done it many times.
I literally thought about when will you make another informational video and here it is 🦅
☝️
I get my stuff from nextchems but diet is super important in our journey regardless if you are bulking or cutting.
Im 160 at 5' 5" whoch is abt 25 to 30 percent body fat for me, but j was out of the gym and started training seriously again a little less than a month ago. My goal right now is to rebuild my muscle base by getting all my lifts above the levels i had before and working out while for a couple more months, then ill commit to a cut. I cant really see my musculature like i used to because of the excess fat, so im using my strength as the baseline for it
I'll add that within a month so far, most of my lifts are almost at the same levels they used to be, and some are already higher with better form! I'll keep this up, getting my numbers higher while at maintenance for a while longer just because I wanna set some new numbers before I focus on my physique!
There's so many people (who don't weight train) that do the most normie ways of losing fat- I've seen so many examples of people eating a single banana for breakfast and starve themselves throughout most of the day then force themselves to do egregious amounts of cardio. Then they quite weeks in because of how hard it is. When, realistically, all you need to is eat in a 300-500 kcal deficit with filling meals so you don't feel like shit 24/7.
My decision to stop bulking was when I was like yk what I can lose about 10-15 lbs and still be pretty big. I’m okay. Being a skinny dude cutting and getting small again is definitely a mental hurdle. Similar to somebody who’s been overweight bulking up
You are the brain of YT fitness, let's be honest.
Thank you 🤜🤛
The bulk is going great 💪.
Yeet
Damn bro thanks for this info. One time I gained 6 lbs total and 3 lbs was muscle and the other 3 lbs was fat and I started telling myself what did I do wrong because like you said people keep using this term lean bulking making it seem like you should gain more muscle than fat.
👊
I started 7 months ago with 30 percent body fat. I’ve managed to gain muscle and lose fat. Currently just under 22 percent. 8 lbs of muscle gained. This was mostly on maintenance calories. I just wonder how long I can sustain this before I have to pick a side lol. Bulk or cut
You can probably strip down some more bf % while gaining strength and muscle. However you probably were not on maintenance calories if you lost fat. Losing fat always requires to be in a caloric deficit. Due to this, when your body recomposition plateaus and you’ve gained more experience regarding eating and training, I don’t recommend you to go on a cut.
Yeah if you’re 22%+ body fat you need to strip some of that off. That’s pretty chunky 😂
I’ve gained 15 -18 pounds in about 10 months. My pants size / waist size has stayed the same . Noob gains but I think that’s a successful bulk / progress
your waist may have gotten bigger and you haven't noticed. I started bulking at 115 lb and now I weigh about 150 and can still wear some of the same pants I did back then but my waist is still larger and the pants still fit. (I measured with a tape measure)
@@phillipradulea1810 I have pants that I could barely just barely button up and it fits the same same with my new weight
i bulked from 140 to 170 from march 2022 to may 2023 and then cut to 152 from may to august, and looked leaner than my starting 140! it works!!! that 1:1 ratio sounds like about what i ended up doing
i do really need to actually keep a log book on this bulk lmfao, i just remember my old sets and try to beat them but that’s not very helpful for actually tracking and keeping a record 💀. are you a fan of a certain app or do you just do some kinda google sheets or physical book thing
Your results were great. Strong seems to be the app of choice for a lot of people. I use the plain old notes app, I have a little system for how I label things.
@@REVIVALFitness thanks man 💪. i’ll have to check strong out, or maybe just devise a notes app system myself lol
How much was your calorie surplus?
Algorithm 🦅
I am on a endless bulk xD
Theres nothing like bulking for more than a year, it's just perfect, just gain weight slowly.
Have gained around 45 pounds in 1.5 years and have maintained a relatively low body fat percentage while doing so (can still some some abs).
At the start of the bulk I was just eating like shit and was gaining too much fat, went on a mini cut and changed up the diet and happy with the results now.
💪🏼
Sorry 41 pounds**
Easiest way to spin your wheels and get nowhere is cutting too hard with an unnecessarily large calorie deficit. While the scale will drop consistently you'll end up right where you started when you lose significant muscle.
Yep that’s 100% my problem and I know it. I’m not going for huge size(even if I wanted it lol)
Great video as always, appreciate the content
🤜🤛
Great video man
Thank you 🤜🤛
I exercise everyday, mostly my right arm.
💪🏼💪🏼💪🏼💪🏼💪🏼
Low IQ
Prone Mode is OP
Good points brother
Thank you
great advice !
I don't store more fat on my face than I do in my love handles but I don't care i dirty bulked but in turn I got my strength up by a far it was way more than the strength I had before so I think I won!
What ive done is bulk 10kg
Cut 5kg using aggressive fasting
Rebulk slowly to get to previous weight
The strength goal point is money, I've been bulking for about 5 months now and I'm not really concerned with the weight on the scale moreso the weight on the bar. Once I've hit the intermediate standards for bench, I plan to end my bulk soon after. (Very close to the Squat and Deadlift intermediate numbers rn, already hit the deadlift intermediate for my weight but aiming for 4 plates.)
BuT i OnLy TrAiN FoR HypErTrOphY
I bulked for around two years and I got too fat. Been cutting since April and lost 15ish pounds so far. At this point I hate it and can only go at this for another month. What keeps me going are the compliments I receive from time to time.
How many calories were you over your maintenance by?
@@gm836 Oh God looking back it was terrible.
2021 my diet was decent but with protein obsession. I used to wake up and pour a cup of greek yogurt, milk and 2 scoops of whey protein and eat it in one sitting which is overkill for me. Towards the end of my first year of lifting I was getting stronger but I was also getting fatter to but I didn't really notice it yet.
Sometime last year I had alot of stress from a shitty job and I let myself go. Now I was just fat with no muscles to show at all and my cardio gone to shit.
TLDR I made alot of dumb mistakes with dirty bulking. so let's say I was 1000 calories over surplus.
@@RIStar-ds7wr well now you've learned a lesson that you can't forget. Well don eon the transformation. Btw how much of a surplus do you recommended to keep fat gain low?
Facts as always
☝️
Noti gang gang 🔔
Buenos dias
Idk if it’s just me, but during the summer I cut without trying. I’ve been lean bulking for 2.5 years now, gained about 60 pounds, but every summer I lose about 5 pounds just because the heat negatively affects my appetite, as well as how hard I can train.
For me I’m blessed to that I gain muscle very easily and really don’t need to “bulk” my body always wants to keep me at 20% body fat
The downside is cutting is insanely hard and extremely hard for me to lose body fat
So Basically I’m stuck at Perma cut mode 🗑️
I gain probably .2lbs of muscle a year hopefully 😢
Coming back to this comment now. A few months before that comment I started a metabolism revitalization where I just started eating more and stopped Perma cutting. It took about 4 months and I gained about 5lbs of body fat and 7-8 pounds of overall weight. I just took the hit and believed in the process. I didn’t pig out and stuck to maintenance and some days over(maybe a few more days lol) but again not eating like garbage. Anyway long story I waited until my sleep got much better and I felt stronger and just overall “normal” again
Now I started a deep cut and the body fat is coming off pretty quickly where as it would take me 2 months to lose 4 pounds before
3 weeks in and I have already pulled down 5lbs and look much leaner
It’s not hell either like before.
It will get bad but at least sleep is great.normally the side effects of cutting would start instantly when I was continuously cutting when I would go up 1-2 pounds
If I’m 120lbs relatively lean, how many calories a day should I be having for maintaining, and how much plus for a long term bulk and thus quicker gains?
If you were obese before training you were already a bulk. You can stay in a deficit and still grow muscularity.
When I see some people's programs, they always seem to prefer doing like 15 sets of different hamstring curl variations than just doing 3-2 sets of RDLs Lol. For some reason they are terrified of doing compounds. Then apply this logic to other muscle groups, and you basically have some guys training for 3 hrs in the gym in the first year of training, which they end up burning out.
@@lazo3251 I know, but thats not my point. I do isolations too.
@@lazo3251 Yeah I agree. I think Basement Bodybuilding (channel) said he used to think of isolation as just an afterthought and got nowhere, basically just doing the same thing and never progressing iirc.
30 lbs of muscle is a lifetime goal for an average natural lifter, and you might get on stage in Men’s Physique with that, or win a “natural” bodybuilding contest. On the high end guys will gain about 45 at their apex, maybe 60 if they’re genetic freaks like Phil Heath when he was Natty. The thing is, if you gain even 10-15 lbs of muscle in a couple years and then cut to 10-15% BF you’ll have a stellar physique. This is why you don’t need to go do steroids to have a body that can impress most chicks.
I have no idea where Lyle McDonald, or anyone else, got the notion that the average guy is gaining 20-25 lbs of muscle in one year.
I WILL NEVER CUT, I DONT LIKE SELF HARM
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Noice gang
Too many people using bulking periods as Yolo periods. Both bulking and cutting periods should be run with purpose unless you just don’t care as much.
Bulking is still a diet.
MK gaining pounds and pounds to build muscle and then cutting
Greg : - That is exactly maingaining
That’s what I’ve been preaching the entire time!!
Hey is it fine doing heavy squats and deads on the same day as a novice lifter?(Iam 65kg,95×5 squat,100×5 dead,75×5 paused bench,55×5 strict pendlay row,BW+20.5kg×5 dead hang Chinups)
Yeah, if the volume isn't too much
Jonnie Candito talks about bulking and then doing a recomp instead of the traditional bulk and cut.
What do u think about it?
If it fits your goals and circumstances, sure
Personality my bulk wont be over until i have achieved a FULL and WIDE status and recognition by the bloatlord himself
Aggressive cutting doesn't really tank my strength compared to a regular cut, if you space out your meals correctly, and have carbs before you workout then your performance doesn't drop as much as you'd think.
Imo what makes or breaks a bulk and cut is if you don't train to failure. When I first started bulking, my lifts did go up but eventually I plateaud and only recently I've stopped pussyfooting around and started training to max failure on mostly isolations and sometimes compounds and I'm noticing new growth again.
Do not listen to these PubMED neds that say you can leave reps in the tank (on isolations). If you won't train to failure then you are most likely wasting your bulk and just getting fat.
I started going to the gym almost a year ago and I’ve put on 40 pounds. But it’s not all muscle I started ad 4% bodyfat and I’m 14% atm so its probably 1/3 fat. Still a transformation like this is possible if you have a horrible start point like I had. I tried bulking as lean as possible but I ate some junk food now and than. About 70/30 lean/dirty. Anyways just wanted to share this so I could help other skinny people by just start bulking
Thanks for sharing, but the chances of you being a legit 4% when you started are extraordinarily low. Were you able to see your rib cage from the back?
I’ve known some skinny guys and none of them had any real success without bulking. If you’re not eating enough to gain fat you’re not eating enough to gain muscle. Still try to eat nutritiously though.
This is why you need a scale like Fittrack
Scales don’t fix these issues
@@REVIVALFitness No, but they do give a better idea of how a bulk is going. This is because one needs to remember that a portion of the fat is visceral, which is invisible. Having a scale that can give readings on fat and lean mass can at least give an indicator of the ratios of fat to muscle.
Hypertrophycels 💀
Dude is officially a part of the BP Community
I'm going to cut once A. I hit 2 plates for 10 on bench and B. I'm sure my weight is the main limiting factor on rock climbing (which is another of my physical pursuits), right now technique is a bigger limiting factor. Until then I'm bulKING
If you rock climb for a while when you are bulked up then you cut, its gonna feel like being superhuman lol
How would I found out how much muscle:fat I have tho?
Most people saying they train for hypertrophy when asked about their strength progress are just coping with the fact that they are pretty weak and they most likely aren't that "hypertrophic" either...
@@lazo3251 That is one hell of a long response but my point was that you are not gonna see a guy with tree trunk legs, big chest and back that isn't able to work with respectable weights on bench squats or rows regardless of the rep ranges he uses .
Being strong doesn't mean only working in low rep ranges as for the cns part of your argument, by the time cns recovery from compound movements becomes a problem you should have already aquired numbers that are better than most people's while also being bigger than most people; I'm not saying that a powerlifter is as jacked as a bodybuilder or that a bodybuilder is as strong as a powerlifter (allthough bigger muscles support greater strength potential).
As for the carryover part calisthenics guys who can do around 20 pull ups will have no problem curling 45 or even 55lb dumbbells for decent reps unless they are very light bodyweight.
To conclude, you can be strong while not having a very impressive phisique, but if you are weak af you certainly do not have a good physique no matter your training style.
I got 8 pouds in 6 month.
Start of bulk
Bw 135
Bench 55
Squat 135
Dl 175
End of bulk
Bw 205
Bench 285
Squat 420
DL 460
16months and mostly muscle just went on a cut
6:45
What is "consistently" hitting PRs? Every session? Every week? Every month?
Ideally each lift per week, even if sometimes just a rep or two on the first or second set. Smaller/later exercises won’t be able to do so as easily but still should be progressing up.
9:35
Gracias
🤝
I got a question im a 20 year old 5ft 10 male i cut to 145lbs not alot of muscle but still had a big belly whats the best approach to this situation? And love your videos
It’s improbable that you truly have a ‘big belly’ at that height and weight. In any case, you’re underweight if you want to grow muscle.
@@REVIVALFitness if i bulk and lift will i look better like still fat?
yo revival i’m tryna build strength and not muscle (for martial arts) and i’m wondering if i need to bulk and eat 1.5g of protein per kilo of body weight for solely strength gains.
Yea ofc
You do not build one without the other. Stronger = bigger fundamentally. You can't technique or "neural drive" your way into more strength for any significant amount of time.
@@REVIVALFitness okay thanks because I wasn’t sure about that.
I'm at about 20% bf should i cut? 100lbs to 160lbs.
Alright I'll give it to you, hypertrophycel is pretty funny. How long have you been lifting for and how tall are you?
8:00
Bulking can never fail if you eat whole food, stop drinking alcohol/ vaping/ smoking all detrimental habits basically. But most people like their donuts and chips too much.
It still can if your training is awful, and you can't underestimate how many people in general gyms have bad form, poor exercise selection, half rep everything, and don't reliably progressively overload.
I bulked up a "little" too fast last year, I'm around 5'10 and bulked from 158 to 180 in about 4 months last year, obviously a ton of fat gain aka easily over 20% bf at the end. Instead of of cutting the extra fluff, I kept slowly bulking/recomping, now 8 months later and I'm up to 185 and it looks like I managed to cut some fat at the same time.
Do u think a small minicut(let's say 6 weeks) is worth it to get rid of shit like love handles?
Imo if your making progress maintaining the top of your bulk just do that if your not too bothered with the extra fat on you. But once progress stops cut back down and then begin another bulk (will prob have to be slower gain)
recomping seems to work at higher bodyfat, but I would still recommend the mini-cut, 30 pounds in 3 months is A LOT
I did a similar progression. Finally started a cut at 195. Down to 190 and looking a lot better. A mini cut definitely wouldn’t hurt but only if you feel fat. If anything just keep the calories the same and incorporate a little cardio for overall health
Hey RF. Ever since I’ve discovered your channel you’ve steadily been shitting on maingaining, and I definitely don’t agree with the maingaining at 8-10% bf. But what do you think about maintaining at 20% bf? You’re essentially sitting in a surplus by doing so.
“Maingaining” doesn’t mean anything. You can maintain (different word) at 20% if you want, you’ll be in a good spot to keep getting bigger and stronger there.
@@REVIVALFitness mistake on my part. I actually meant to use the same word in both scenarios. But yeah, I essentially meant staying at the same bodyweight for a prolonged period. In any case, thank you for the answer. I think I have a better understanding of your lifting philosophy now :)
For every unsuccessful bulk done wrong there will be a Greg douchette parrot screeching how he should've maingained and would've not gotten fat and made progress. Videos like this one are important to make the skinny nerds shut up
He's among the most popular guys who say that, but this thinking is a cornerstone of mainstream fitness. It's easy bait.
@@REVIVALFitnessand I hate to say it, but so many guys yo-yo the same 10 pounds annually that guys like that who promote maingaining do get vindicated
Lets see andrew 14 inch lean bicep eubank hit this 4k calorie diet
He probably suffers from ab anxiety
225 bench is a good barbell measure but what for dumbbells?
Thumbnail is the freshman fifteen
"See, bulking doesn't work"
What scale should I get to even come close to a 'accurate" fat %? My scale has an athletic option. It says I'm 12.3% but when I turn off Athletic mode it says I'm closer to 18%. Confused. I wanna reach 20% then cut. Am I this close or that far? Geez
scales cannot tell you your bodyfat percentage
@@hipdrive then how am I suppose to know when I've reached 20% bf? Without paying hundred for a test? Is there a "next best thing" alternative?
@@payloinfinite3435 calipers, but they arent very accurate
Cut? Does not compute. Trying yo keep on a 0.5lb bulk every month for as long as my blood work keeps coming back great. The cut may end up being epic, eventually.