Build Muscle WITHOUT Bulking if You Want "Lean Gains" | Ep 384
Description
Join Physique University for our new IGNITE 🔥 training template (4-day upper/lower time-saving split) - use code FREEPLAN for a free custom nutrition plan when you join: https://witsandweights.com/physique
--
You MUST "bulk" to build muscle... right?
Eat more, gain weight, accept getting fluffy, then cut it all off later with a fat loss phase... right?
Not necessarily.
What if bulking is inefficient for YOUR goals? What if you could build muscle while staying lean year-round?
Learn why you might NOT need a calorie surplus to build muscle and a unique approach called aggressive maintenance where you can skip bulking entirely while getting the strong, lean, aesthetic body you're going for.
Main Takeaways:
- Traditional bulking optimizes for throughput (total muscle gain), while aggressive maintenance optimizes for efficiency (muscle gain per unit of input)
- You CAN build muscle at maintenance calories when 3 things are dialed in
- Certain individuals partition nutrients more efficiently toward muscle vs. fat and are better candidates for skipping the bulk
- There are "hidden" but powerful factors that enable muscle growth without bulking
Episode Resources:
- Review the podcast by October 15 for a chance to win 3 months free in Physique University Mastery Track ($261 value). Leave a review at Apple Podcasts... EVERYONE who leaves a review will get a gift from me :)
Timestamps:
0:00 - Why bulking might be inefficient for you
3:45 - Efficiency vs. throughput
8:20 - How muscle growth works without a surplus
13:15 - What is aggressive maintenance?
19:00 - Glycogen, neurological adaptations, and energy flux
24:10 - Who benefits most from skipping the bulk
28:15 - Operating at design limits without exceeding them
🔥 Take our 2-minute Metabolic Quiz for a free, personalized fat loss blueprint with training and nutrition recommendations
🩸 Book a Performance Bloodwork Analysis to find out what's slowing your metabolism, fat loss, & muscle gain (20% off with VITALITY20)
🎓 Lose fat + build muscle in Physique University (use code FREEPLAN for a free custom nutrition plan)
👥 Join our Facebook community for fitness support
👋 Ask a question or find me on Instagram
📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app)