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Do You Need To Bulk To Build Muscle?
Is "bulking" actually productive, or just outdated gym culture? The fitness industry loves the extreme narrative of bulk vs. cut. But what if the goal isn’t to “bulk”… it’s to BUILD?
In this episode of Truth Talks, we break down how much you really need to eat to grow muscle, and how to build lean muscle without adding unnecessary body fat.
We dive into the research on a calorie surplus for muscle growth, including practical nuances for beginners vs. advanced lifters. You’ll also learn what else really matters in a productive muscle building phase — because building muscle is about much more than just calories.If you’re ready to confidently build lean muscle and avoid excess fat gain, this episode covers essential info for your next muscle building phase: from setting calorie targets to effectively assessing your progress.
00:00 Intro
2:32 The Bulking Misconception: Too Much, Too Fast
10:55 Understanding A Calorie Surplus For Muscle Growth
16:23 Applying The Calorie Surplus Recommendations
22:43 The Role of Training vs. Nutrition for Muscle Growth
24:38 What Makes A Productive Muscle Building Phase?
32:30 Effective Rate of Body Weight Gain in A Building Phase
36:15 The Art of Building Muscle: Structure & Skills
38:12 Summary & Wrap-Up
🔬 Research Referenced in This Episode:
Iraki J, Fitschen P, Espinar S, Helms E. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training? Nutrients. 2019.https://pubmed.ncbi.nlm.nih.gov/31482093/
Helms ER, Spence AJ, Sousa C, et al. Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design. Sports Medicine – Open. 2023.https://pmc.ncbi.nlm.nih.gov/articles/PMC10620361/
Don't forget to SUBSCRIBE for more fitness tips and practical advice for your fitness journey!
⭐Follow Us On Instagram ⭐
⭐ Watch Truth Talks episodes on YouTube ⭐
⭐Apply For Coaching ⭐
View all episodes
By Truth Body SystemsIs "bulking" actually productive, or just outdated gym culture? The fitness industry loves the extreme narrative of bulk vs. cut. But what if the goal isn’t to “bulk”… it’s to BUILD?
In this episode of Truth Talks, we break down how much you really need to eat to grow muscle, and how to build lean muscle without adding unnecessary body fat.
We dive into the research on a calorie surplus for muscle growth, including practical nuances for beginners vs. advanced lifters. You’ll also learn what else really matters in a productive muscle building phase — because building muscle is about much more than just calories.If you’re ready to confidently build lean muscle and avoid excess fat gain, this episode covers essential info for your next muscle building phase: from setting calorie targets to effectively assessing your progress.
00:00 Intro
2:32 The Bulking Misconception: Too Much, Too Fast
10:55 Understanding A Calorie Surplus For Muscle Growth
16:23 Applying The Calorie Surplus Recommendations
22:43 The Role of Training vs. Nutrition for Muscle Growth
24:38 What Makes A Productive Muscle Building Phase?
32:30 Effective Rate of Body Weight Gain in A Building Phase
36:15 The Art of Building Muscle: Structure & Skills
38:12 Summary & Wrap-Up
🔬 Research Referenced in This Episode:
Iraki J, Fitschen P, Espinar S, Helms E. Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training? Nutrients. 2019.https://pubmed.ncbi.nlm.nih.gov/31482093/
Helms ER, Spence AJ, Sousa C, et al. Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design. Sports Medicine – Open. 2023.https://pmc.ncbi.nlm.nih.gov/articles/PMC10620361/
Don't forget to SUBSCRIBE for more fitness tips and practical advice for your fitness journey!
⭐Follow Us On Instagram ⭐
⭐ Watch Truth Talks episodes on YouTube ⭐
⭐Apply For Coaching ⭐