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HOW MUCH SHOULD YOU GAIN WHEN IN SURPLUS?
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Been having this question crop up a few times so thought it’d be useful to go through the basics of bulking.
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First of all you need to be IN a surplus to gain MUSCLE. But alongside that you WILL gain some bodyfat. Infact it is NECCESSARY you gain bodyfat alongside muscle in order to maximise your potential for growing.
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An increase in calories and bodyweight gives us a few things:
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✖️ Better leverages, more weight = more weight moved (most of the time)
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✖️ More food = better recovery + more energy.
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The combination of better recovery, more energy and bigger leverages in turn SHOULD lead to more strength gain which then translates to MORE muscle gain.
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Now we can focus on how much to gain per month.
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Generally this figure would be slightly different depending on where you are in your bodybuilding career as it becomes HARDER to accumulate tissue at a faster rate the further you get into your career.
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GENERALLY (definitely won’t be for everyone):
✖️ Beginners (0-2 years) aim for 1-1.5% of total bodyweight per month
✖️ Intermediates (2-5/6 years) aim for 0.5-1% of total bodyweight per month
✖️ Advanced (6+ years) aim for 0.5% of total bodyweight per month
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This will allow you to accumulate good muscle gain without gaining uneccsary and unwanted fat gain which can prove inefficient later in life.
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I personally find pushing a little harder to accrue muscle mass has benefitted me over this past off-season SOLELY because I only gave myself 8 months which is VERY short for a natural bodybuilder.
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However with not competing next year I am much more inclined to stick to the protocols above to maximise my potential for muscle gain over the months.
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#offseason #fuckitletsdo5%permonth #whateverittakes
User Image julesstremblay Posted: Oct 29, 2017 8:30 PM (UTC)
skylinefarmshorses
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That time we were on The Weather Channel at World Series game 1, wearing fuzzy Dodger beanies in record breaking heat! 🤣🤣💙💙 #bornandraisedasdodgerfans #whateverittakes #bornbleedingblue
User Image jmoqueenxx Posted: Nov 23, 2017 7:44 AM (UTC)
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Every wants, happiness. no wants, paint. But you can't have a 🌈 rainbow, without a little ☔️ rain. 👌❤️👌 #betough #whateverittakes
User Image _viking_matt Posted: Nov 23, 2017 7:38 AM (UTC)
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"Under 400" homemade chilli.
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Made with 5% mince and a half portion of plain rice. .
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Off to train shoulders, my favourite!! 💪💪
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Happy ThorsDay 👊
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➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Valkyrie_Fitness_ - VIKING10 = 10% off💪💪💪 Crumpetscoffee - VIKING10 = 10% off ☕☕☕ EchoSupplements - Viking 10 = 10% off 🍫🍫🍫 TRKGHealthyLiving - VM10 = 10% off🍶🍶🍶 My_muscle_mug - VIKING10 = 10% off 🍰🍰 WheyHeyOfficial 🍦🍦🍦 ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖#nutritioniskey#traininghard#nutritionplan #fitnessfun #crossfituk #RealFood #fitnesstips #foodaholic #healthier #VikingNation #thorshammer #healthnut#eatwelllivewell#foodbaby #crossfitbox#healthyrecipe #Vikings #crossfiter #WhateverItTakes #foodforthesoul #foodideas #bodybuildinglife #chocolatelovers #whateverittakes #balanceiskey #balancedlife #balancedlifestyle #foodinspo #paganism #Valkyrie
User Image peter_brown_mpbts Posted: Nov 23, 2017 7:35 AM (UTC)
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Foods that DON’T build Muscle ❌ Coconut Oil
❌ Protein Bars
❌ Almonds

Foods that DO build muscle ✅ Lean Meats
✅ High Quality Whey Protein
✅ Eggs

If your goal is to build as much muscle mass as possible without much body fat eat more of the ✅ and less of the ❌... #zerofoxtrotgolf #whiskeyindiatango #whateverittakes #sixpack #physique #ripped #shredded #abs #mpbody #fisique #fatloss #bodytransformation #bodybuilding #onlinepersonaltraining #dubbo #ilovensw #fitness #fitspo #nutritionist #wff #wffaustralia2018 #snapdubbo #alpha #icompetenatural #natty #fitspo
User Image christopherlamfitness Posted: Nov 23, 2017 7:24 AM (UTC)
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💪🔥-Day 9 week 2 #GangstaAWOHL Hammer hybrid program! Beast up Chest, Shoulders, and Tris followed by some core work with Beast Abs! Had my son join me for this one tonight! It was a long one but we got it in and we are glad we did! We had our protein recovery with creatine, now time to eat. Planning to enjoy Turkey day and our rest day tomorrow. Hope all of you all have a great Thanksgiving!🦃 "Stop doubting what you think you can't do, and start believing in what you can do!" #sagikalev #strongereveryday #whateverittakes #crushexcuses #healthyhabits #accountability #progress #goals #gains #wecanwewillwemust

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