Do You Need To Bulk To Build Muscle? | Truth Talks Episode 53 скачать в хорошем качестве

Do You Need To Bulk To Build Muscle? | Truth Talks Episode 53

Is "bulking" actually productive, or just outdated gym culture?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 02:32 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/31482... 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... 🧠 Real strategies. Sustainable results. 🔔 Subscribe for more fitness tips and muscle growth tips! 👇 Catch up on all episodes of Truth Talks here 👇    • The Truth Talks Podcast   👇You May Also Like... 👇    • Do You Need To Lift Heavier To Build Muscl...      • Can You Build Muscle & Lose Fat At The Sam...      • Can You Build Muscle With Home Workouts? |...   🧑‍💻 ⁠Visit Our Website⁠: https://truthbodysystems.com/ 📥 ⁠Apply for Coaching: ⁠https://truthbodysystems.com/coaching... 🌟 ⁠Follow Us on Instagram:   / truthbodysystems   🧔🏻‍♂️ Follow Parris on Instagram:   / parris_truth   👱🏼‍♀️ Follow Courtney on Instagram:   / courtney_truth   #fitnesspodcast #musclegrowth #caloriesurplus #bulking #bulkingseason #musclebuilding