How I Gained A Lot Of Muscle This Year
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Date: 2024-12-02
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Comments and reviews: 20
jeffnippard
I don't understand this. I've gained 5kg since January, with the guidance of a personal trainer and really hitting the weights hard 4x per week. I regularly go either to failure or 1 rep from failure. Yet, with one of those InBody measurements, it says I've gained 1, 4kg of muscle versus 3, 6kg of fat. I'm going for my first DEXA scan in two weeks, but seeing these numbers are very discouraging. I've now weight lifted for maybe two years, of which the first year was a cut from 77kg to 64, 5kg.
I see guys around me packing more weight and muscle, yet I don't see them putting half the intensity in that I have. Yesterday someone told me they gained 12kg within 7 months and they were still at 14% body fat, but that must be something else than creatine I'm sure.
Am I doing something wrong, or do I just need more time
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I don't understand this. I've gained 5kg since January, with the guidance of a personal trainer and really hitting the weights hard 4x per week. I regularly go either to failure or 1 rep from failure. Yet, with one of those InBody measurements, it says I've gained 1, 4kg of muscle versus 3, 6kg of fat. I'm going for my first DEXA scan in two weeks, but seeing these numbers are very discouraging. I've now weight lifted for maybe two years, of which the first year was a cut from 77kg to 64, 5kg.
I see guys around me packing more weight and muscle, yet I don't see them putting half the intensity in that I have. Yesterday someone told me they gained 12kg within 7 months and they were still at 14% body fat, but that must be something else than creatine I'm sure.
Am I doing something wrong, or do I just need more time
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banditkade
Question: As someone who is medically obese, trying to make the most of their time, how does body fat play into all of this I get why you'd need to load up on carbs to get the most out of your protein intake as explained in this video, but how does body fat play into all of this if you have a wealth of excess Let's say I'm sitting at 30% body fat and want to build muscle on the way down. I don't have to optimize my muscle-building capacity, just give myself something under the surface so that I'm not just a sack of loose skin when I finally hit my target weight. What would the macros need to look like in order to achieve this More protein than recommended, or less I assume fewer carbs and fats, but is there a desired percentage to get the most out of the protein to build muscle
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Question: As someone who is medically obese, trying to make the most of their time, how does body fat play into all of this I get why you'd need to load up on carbs to get the most out of your protein intake as explained in this video, but how does body fat play into all of this if you have a wealth of excess Let's say I'm sitting at 30% body fat and want to build muscle on the way down. I don't have to optimize my muscle-building capacity, just give myself something under the surface so that I'm not just a sack of loose skin when I finally hit my target weight. What would the macros need to look like in order to achieve this More protein than recommended, or less I assume fewer carbs and fats, but is there a desired percentage to get the most out of the protein to build muscle
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StangaElementsZ
Here is my problem with the amount of calories you need to eat:
According to the formula; I have to eat 2800 kcal to gain more weight. I actually tried it for sereval weeks and literally no gains at all. So I added up 200 kcal extra and again: No gains at all. I train 5 times per week, tracked all the calories and weight my food and made sure I had also enough protein and quality food. When I started eating 3400 kcal I was finally gaining weight. I'm 6'2 ft and weight 152 lbs and needed 3400 kcal to start gaining more weight. Thats 600 extra deviation from the formula.
I don't know what I have this problem but the only thing I can think of is that I have a really fast metabolism.
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Here is my problem with the amount of calories you need to eat:
According to the formula; I have to eat 2800 kcal to gain more weight. I actually tried it for sereval weeks and literally no gains at all. So I added up 200 kcal extra and again: No gains at all. I train 5 times per week, tracked all the calories and weight my food and made sure I had also enough protein and quality food. When I started eating 3400 kcal I was finally gaining weight. I'm 6'2 ft and weight 152 lbs and needed 3400 kcal to start gaining more weight. Thats 600 extra deviation from the formula.
I don't know what I have this problem but the only thing I can think of is that I have a really fast metabolism.
reply
chlife7888
Hey Jeff, wonderful video! But I am wondering how healthy sunflower seeds really are since they have quite a high amount of omega 6 fatty acids. I mean you seem to eat rather healthy and therefore probably don't consume much omega 6 from other sources but since many processed foods in the supermarket and maybe (probably because sunflower oil is cheep) from restaurants already contain high amounts of omega 6, it probably isn't a healthy option for everyone as long as they don't counter with high dosages of omega 3 (either through supplements or fatty fish. An alternative with less omega 6 (around a third of the content in sunflower seeds) would be pumpkin seeds.
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Hey Jeff, wonderful video! But I am wondering how healthy sunflower seeds really are since they have quite a high amount of omega 6 fatty acids. I mean you seem to eat rather healthy and therefore probably don't consume much omega 6 from other sources but since many processed foods in the supermarket and maybe (probably because sunflower oil is cheep) from restaurants already contain high amounts of omega 6, it probably isn't a healthy option for everyone as long as they don't counter with high dosages of omega 3 (either through supplements or fatty fish. An alternative with less omega 6 (around a third of the content in sunflower seeds) would be pumpkin seeds.
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manolobravoe
I downloaded macrofactor 1 month ago, it has helped me a lot with the algorithms and I am currently in a bulk of 7% of my maintenance calories (2800 196 kcals, I run 3 times a week (25 km avarege per week) and I am gaining muscle without much fat, I started on October 22 with 74. 8 kg, now I'm at 76. 8 kg. I am an intermediate lifter btw.
Jeff has guided me throughout this process and I want to thank you for seeking excellence in your content, thanks bro.
I just have one doubt, I want to improve my bench press strength and I don't know how I could distribute my training for that.
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I downloaded macrofactor 1 month ago, it has helped me a lot with the algorithms and I am currently in a bulk of 7% of my maintenance calories (2800 196 kcals, I run 3 times a week (25 km avarege per week) and I am gaining muscle without much fat, I started on October 22 with 74. 8 kg, now I'm at 76. 8 kg. I am an intermediate lifter btw.
Jeff has guided me throughout this process and I want to thank you for seeking excellence in your content, thanks bro.
I just have one doubt, I want to improve my bench press strength and I don't know how I could distribute my training for that.
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begebrecht
Jeff I have been strictly using macro factor for 8 months and have it set up to gain weight. I am currently training for an iron man so my weekly cardio is intense, but i am also in the gym 5 days a week weight training. I am continuously losing weight. Weekly adjustments have not been adequate. It would be nice if macrofactor integrated with Garmin Connect app so the algorithm could account for daily expended calories instead of assume my expended calories. I love the app and have recommended it countlessly, but integration with more fitness apps is ideal.
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Jeff I have been strictly using macro factor for 8 months and have it set up to gain weight. I am currently training for an iron man so my weekly cardio is intense, but i am also in the gym 5 days a week weight training. I am continuously losing weight. Weekly adjustments have not been adequate. It would be nice if macrofactor integrated with Garmin Connect app so the algorithm could account for daily expended calories instead of assume my expended calories. I love the app and have recommended it countlessly, but integration with more fitness apps is ideal.
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russellinator
Misrepresenting Maingaining harder than last time!
Nobody seems to actually listen to what Greg says, and instead they just make up their own definition.
Maingaining (from Greg) is eating 250 calorie surplus so you don't gain too much fat while also gaining muscle optimally.
5: 30 says to use a 5-10% calorie surplus for optimal gains. 2300 maintenance calories 10% = 230 calories. Turns out Greg is right, and I didn't even have to do math to know what I should do!
YOU MAINGAINED, you didn't bulk.
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Misrepresenting Maingaining harder than last time!
Nobody seems to actually listen to what Greg says, and instead they just make up their own definition.
Maingaining (from Greg) is eating 250 calorie surplus so you don't gain too much fat while also gaining muscle optimally.
5: 30 says to use a 5-10% calorie surplus for optimal gains. 2300 maintenance calories 10% = 230 calories. Turns out Greg is right, and I didn't even have to do math to know what I should do!
YOU MAINGAINED, you didn't bulk.
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taylorhillard4868
The problem is never whether or not bulking works better. The problem is that even a mild cut will eat away at that muscle, so by the time you get back down to 15%, evergything built during the bulk goes the way of the dodo.
Apparently other peoples genetics are more forgiving, but from my experience, even a. 5% fatloss per week while still training hard and eating almost 2g per lb of bodyweight (not even lean mass) i still lost every inch of muscle and evergy lb of strength i gained during the bulk.
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The problem is never whether or not bulking works better. The problem is that even a mild cut will eat away at that muscle, so by the time you get back down to 15%, evergything built during the bulk goes the way of the dodo.
Apparently other peoples genetics are more forgiving, but from my experience, even a. 5% fatloss per week while still training hard and eating almost 2g per lb of bodyweight (not even lean mass) i still lost every inch of muscle and evergy lb of strength i gained during the bulk.
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Bulklord
I’m small 6’0 and 72-73 kg ish so I have bulked for a month now and I got tiddies muscles tiddies PECS just from that, my delts grew, my biceps grew, triceps got better, abs more depth for some reason even when bulked.
Bulk is magical, but slow since I gained slowly weight (muscles seem to pop faster. Don’t now my new weight, But I’m bulking until around spring. 5 2 hours workouts every week and 300-400 calories over maintenance
260-300 g protein I felt odd, so I set a cap around 180-190 g lately.
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I’m small 6’0 and 72-73 kg ish so I have bulked for a month now and I got tiddies muscles tiddies PECS just from that, my delts grew, my biceps grew, triceps got better, abs more depth for some reason even when bulked.
Bulk is magical, but slow since I gained slowly weight (muscles seem to pop faster. Don’t now my new weight, But I’m bulking until around spring. 5 2 hours workouts every week and 300-400 calories over maintenance
260-300 g protein I felt odd, so I set a cap around 180-190 g lately.
reply
MordeC4i
Question is it ok to train chest of you have a strained chest I have hade this for a few months now and i have no pain when training the only time i feel it is when i stand straight and flex my chest at that point i feel something going from my chest to my shoulder, i have now been totaly away from the gym for 2 weeks and i feel no different, so can i train or will it get worse and long do i have to wait
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Question is it ok to train chest of you have a strained chest I have hade this for a few months now and i have no pain when training the only time i feel it is when i stand straight and flex my chest at that point i feel something going from my chest to my shoulder, i have now been totaly away from the gym for 2 weeks and i feel no different, so can i train or will it get worse and long do i have to wait
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rogerwilko3717
Love your videos Jeff Nippard! Once I get your The Muscle Ladder book, I'm going to use it to maximize my gains using your science from my birthday of next year to that of the following year. I've just got your macrofactor app to use it to help adjust my stuff down to a precision. Cutting until I hit 10% bf which should be by feburary of next year then the bulk begins! Stay strong brother!
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Love your videos Jeff Nippard! Once I get your The Muscle Ladder book, I'm going to use it to maximize my gains using your science from my birthday of next year to that of the following year. I've just got your macrofactor app to use it to help adjust my stuff down to a precision. Cutting until I hit 10% bf which should be by feburary of next year then the bulk begins! Stay strong brother!
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jgraeff1
Jeff love MacroFactor so far but one suggestion for people who are using it just to cut and not get ripped, is to implement a break period option. For example for me I got a stomach virus a week before thanksgiving, so I didn’t track for two weeks. I’m back on my plan now, but I think it would be cool to have the option to let the algorithm know hey I’m not tracking for x amount of time.
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Jeff love MacroFactor so far but one suggestion for people who are using it just to cut and not get ripped, is to implement a break period option. For example for me I got a stomach virus a week before thanksgiving, so I didn’t track for two weeks. I’m back on my plan now, but I think it would be cool to have the option to let the algorithm know hey I’m not tracking for x amount of time.
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LucasCastro-bu9rx
Honest Question: Why progressive overload is important if the number of reps its not that relevant for muscle growth, and Just going to fuilure If i dont use more weight for an exemple, in a exercise that i used to do 8-10 reps until failure, and i dont do progressive overload and start doing 10-12 reps until failure, so the progressive overload is not so important right
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Honest Question: Why progressive overload is important if the number of reps its not that relevant for muscle growth, and Just going to fuilure If i dont use more weight for an exemple, in a exercise that i used to do 8-10 reps until failure, and i dont do progressive overload and start doing 10-12 reps until failure, so the progressive overload is not so important right
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MechaXCorgi
man. my genetics sucks, so I have to work twice as hard and 3 times as intense as most guys. I've been following for a while, but I still struggle with the diet because it's expensive to get basic healthy food and sleep is also difficult, because I have to work 2 jobs just to make ends meet.
being healthy sucks when you're not an influencer. or a doctor.
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man. my genetics sucks, so I have to work twice as hard and 3 times as intense as most guys. I've been following for a while, but I still struggle with the diet because it's expensive to get basic healthy food and sleep is also difficult, because I have to work 2 jobs just to make ends meet.
being healthy sucks when you're not an influencer. or a doctor.
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ozzy6162
I'm sure bulking is a good strategy if you're under 50. For most men, the various endocrine changes after that age make the bulking & cutting process virtually impossible to do accurately.
For men over 60 in particular, it's very easy to gain weight, particularly around the midsection, & very hard to keep the muscle they have never mind gain even more.
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I'm sure bulking is a good strategy if you're under 50. For most men, the various endocrine changes after that age make the bulking & cutting process virtually impossible to do accurately.
For men over 60 in particular, it's very easy to gain weight, particularly around the midsection, & very hard to keep the muscle they have never mind gain even more.
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T-Vegas
Carnivore, you can eat your fill without any kind of counting. And almost all the weight gain is going to be muscle, and maybe some water. You don't gain fat by eating fat and protein. Fat gain happens when you combine carbohydrates and fat, creating an excess of energy in the blood. Need to chat with Carnivore experts Dr Shawn Baker and Dr Anthony Chaffee.
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Carnivore, you can eat your fill without any kind of counting. And almost all the weight gain is going to be muscle, and maybe some water. You don't gain fat by eating fat and protein. Fat gain happens when you combine carbohydrates and fat, creating an excess of energy in the blood. Need to chat with Carnivore experts Dr Shawn Baker and Dr Anthony Chaffee.
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davidgrana1268
The beginner thing always throw me off, i've been training on and off for a decade, due to lack of consistency i've never been able to put on a decent amount of muscle but i definitely mastered the techniques of a wide range of exercises, where does that put me how should one with a lot of experience lifting but not consistency/muscle/strength train
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The beginner thing always throw me off, i've been training on and off for a decade, due to lack of consistency i've never been able to put on a decent amount of muscle but i definitely mastered the techniques of a wide range of exercises, where does that put me how should one with a lot of experience lifting but not consistency/muscle/strength train
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jeffnippard
Great video Jeff, keen for the video about your results. I paid a nutricionist for the first time and it was great to see that all of the things you spoke about in this video were prescribed by him. Small surplus, lbs bodyweight x 0. 8 g of protein, regular exercise and cardio, less fat and plenty of carbs to fuel the workouts. Thanks!
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Great video Jeff, keen for the video about your results. I paid a nutricionist for the first time and it was great to see that all of the things you spoke about in this video were prescribed by him. Small surplus, lbs bodyweight x 0. 8 g of protein, regular exercise and cardio, less fat and plenty of carbs to fuel the workouts. Thanks!
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Maltemackmannen
Great video as always jeff, i've recently started making a change in my health and luckily found you and DR mike to find advice, however, i'm eating at a defecit to lose fat, and weight training 3-4x week doing full body workouts every session. Am i wasting my time I feel like i'm making progress, both weight wise and looks-wise.
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Great video as always jeff, i've recently started making a change in my health and luckily found you and DR mike to find advice, however, i'm eating at a defecit to lose fat, and weight training 3-4x week doing full body workouts every session. Am i wasting my time I feel like i'm making progress, both weight wise and looks-wise.
reply
ignis6591
Very glad you made this video. I've been lifting for close to 4 years now and my numbers have blown past plateaus that dudes I know have been stuck at for over 5 years. A buddy of mine still says its genetics, and I'm getting close to a 315 bench with a 6 foot wingspan. Bulking, bulking, bulking, people gotta stop being so afraid of it.
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Very glad you made this video. I've been lifting for close to 4 years now and my numbers have blown past plateaus that dudes I know have been stuck at for over 5 years. A buddy of mine still says its genetics, and I'm getting close to a 315 bench with a 6 foot wingspan. Bulking, bulking, bulking, people gotta stop being so afraid of it.
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