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[@RenaissancePeriodization] 5 Things Everyone Gets Wrong About Gaining Muscle

· 6 min read
[@RenaissancePeriodization] Summarizer
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@RenaissancePeriodization - "5 Things Everyone Gets Wrong About Gaining Muscle"

Link: https://youtu.be/1MjfssKGVRg

Short Summary​

Gaining muscle effectively requires a strategic bulking phase, but many common mistakes hinder progress. It's crucial to implement a slow, controlled weight gain (around 0.5lbs/week), avoid extreme "dreamer bulks" exceeding 10-15lbs per phase to prevent fat cell multiplication and loose skin, and understand that bulking in the winter and cutting in the summer is not the only method.

Key Quotes​

Okay, here are 5 direct quotes extracted from the transcript, representing valuable insights and strong opinions:

  1. "And by physics definition, by physiological definition, you cannot maintain your way from 160 lb to 190 lb. It is impossible. You have to do a surplus. The idea that you can just maintain or maintain your way or gain your way into a jacked physique is just not true almost every time. Don't fall for this. You're going to have to bulk one way or the other." (Highlights the necessity of a caloric surplus for muscle gain.)

  2. "Slow, smooth, and steady is 100% the rule with bulking." (Emphasizes the importance of a gradual approach to weight gain.)

  3. "If you're trying to gain anything less than half a pound per week, you have to understand that we as humans today currently do not have the measurement devices and human body water variation is too high for that to be a measurable goal." (Addresses the futility of trying to gain too little weight, due to measurement limitations.)

  4. "Summer is excellent for maintenance. You can cut through the summer if you want, but you're ruining a lot of fun times. You can bulk through the summer if you want, but you're getting fatter through the summer, which is a weird thing. If you want, totally cool. No problem." (Recommends maintenance during the summer, contrasting traditional 'summer cut.')

  5. "When you grow your fat cells about 10 or 15 pounds more body weight than normal, they just shrink back down when you start cutting. When you go much more than that, 30, 40, 50, 60 pounds of fat, the cells get so big they can't control their own interiors anymore. They divide. They grow again. They divide. They grow again...So, you're going to want to limit every single bulk to at most, in my experience, 15 pounds of total tissue gained." (Explains the negative impact of gaining too much fat during bulking and suggests a reasonable limit.)

Detailed Summary​

Okay, here is a detailed summary of the YouTube video transcript, presented in bullet points:

Key Topics:

  • The video discusses five common mistakes people make when trying to gain weight (bulk) for muscle growth.
  • It emphasizes the importance of proper bulking strategies for achieving a "jacked physique" and avoiding negative side effects.

Mistakes Discussed:

  1. Assuming You Don't Need to Bulk:

    • Many believe they can achieve significant muscle growth without entering a caloric surplus and gaining weight.
    • While possible for very overweight individuals initially losing weight, it's generally not true for leaner individuals aiming for substantial muscle gain.
    • A caloric surplus is essential for building muscle beyond a certain point.
    • The presenter recommends purposeful bulking periods of 12-20 weeks, gaining a quarter to half a pound per week on average.

  2. Gaining Weight Too Fast:

    • Rapid weight gain (1-2 lbs per week) is counterproductive.
    • Muscle growth is a slow process; excess weight gain primarily results in fat gain.
    • Gaining weight too quickly limits the duration of the bulk.
    • Too much weight gain causes bloating, negatively impacting cardio and overall body mechanics, limiting the ability to push muscles to failure.
    • Slow, steady weight gain (around 0.5 lbs per week) is recommended for optimal muscle growth and strength gains.

  3. Gaining Weight Too Slowly (or Not at All):

    • Attempting to gain weight at an extremely slow rate (e.g., 1/8 of a pound per week) makes it difficult to track actual progress.
    • Normal daily fluctuations in body water can obscure the actual weight gain, leading to uncertainty about whether you're even in a surplus.
    • It can result in months of "bulking" without any real muscle growth, or even accidental weight loss.
    • Aim for a minimum of a quarter, but preferably half a pound per week to ensure measurable and noticeable gains.
    • Avoid being overly concerned with gaining "pure muscle," as some fat gain is inevitable and manageable.

  4. Bulking in Winter, Cutting in Summer (and Ignoring Other Seasons):

    • The traditional "winter bulk, summer cut" approach is outdated and limiting.
    • While winter can be a suitable time for bulking due to increased appetite and clothing covering extra fat, summer is a better time for maintenance as it has more social events and opportunities to show off your body.
    • Cutting during the summer can hinder social enjoyment and dietary consistency.
    • The speaker recommends considering the spring and fall seasons as well, with cuts and bulks throughout the fall and winter, a longer cut into summer, and mini cuts and bulks based around events during the summer.
    • The presenter plugs the Genius Shot product as a convenient source of protein during summer activities when dietary intake may be less consistent.

  5. Dreamer Bulking (Assuming You Can Always Get Leaner Later):

    • "Dreamer bulking" involves gaining excessive amounts of weight with the assumption that the fat can easily be lost later.
    • Gaining significantly more than 10-15 pounds of fat can lead to fat cell multiplication, making future fat loss phases much more difficult due to increased hunger signaling and reduced energy levels.
    • Extreme weight gain can also stretch the skin beyond its ability to fully retract, resulting in loose skin after weight loss.
    • The presenter recounts personal experiences with extreme weight gain and the resulting need for skin removal surgery.
    • Limit bulks to a maximum of 10-15 pounds to avoid these long-term consequences.

General Arguments/Information:

  • Bulking is a necessary phase for significant muscle growth.
  • Slow, steady, and trackable weight gain is crucial.
  • Avoid extreme weight fluctuations and "dreamer bulking."
  • Consider seasonal variations in training and nutrition.
  • Don't fear some fat gain during bulking; it can be addressed later.
  • The presenter shares personal anecdotes and mistakes to illustrate his points.
  • The presenter plugs the Genius Shot protein drink as an efficient way to boost protein intake, especially in situations where food might not provide the best options.