Download MacroFactor 2 weeks free: https://bit.ly/jeffmacrofactor
Pre-order The Muscle Ladder (my hardcover book): https://jeffnippard.com/themuscleladder
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Here are two things you might find helpful:
1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)
2. My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)
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In This Video:
I cover how to bulk the proper way. You’ll learn how to build muscle while minimizing fat gain through your diet, training, cardio and supplements.
References:
Bulking vs Maingaining
https://pubmed.ncbi.nlm.nih.gov/12094125/
Bulking in Experienced Lifters
https://pmc.ncbi.nlm.nih.gov/articles/PMC6942464/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8167794/
https://www.researchgate.net/publication/339573950
Protein Intake
https://pubmed.ncbi.nlm.nih.gov/28698222/
Coffee
https://pubmed.ncbi.nlm.nih.gov/29167102/
Fish Oil
https://pubmed.ncbi.nlm.nih.gov/34505026/
https://pubmed.ncbi.nlm.nih.gov/35914448/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9641984/
https://pubmed.ncbi.nlm.nih.gov/30646157/
Magnesium
https://pmc.ncbi.nlm.nih.gov/articles/PMC3958794/
https://academic.oup.com/sleep/article/45/4/zsab276/6432454
Vitamin D
https://pmc.ncbi.nlm.nih.gov/articles/PMC10518189/
Ashwagandha
https://examine.com/supplements/ashwagandha/?show_conditions=true
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Timestamps:
0:00 – My bulking experiment
2:00 – Bulking builds more muscle than maingaining
4:00 – Bulking nutrition
7:34 – My full day of eating on a bulk
9:04 – Training on a bulk
10:50 – Should you do cardio on a bulk?
11:27 – What supplements to take on a bulk
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Written by Jeff Nippard
Research Assistant: Max Edsey
Filmed by Matt Dziadecki https://www.instagram.com/dziadecki/
Additional Filming by Cam Cline https://www.instagram.com/cameronncline/
More Filming by Brandon Wells https://www.instagram.com/brandonblurts/
Edited by Rickie Ho, Jeff Nippard (https://twitter.com/coldgamerick)
Graphics by Rickie Ho, Jeff Nippard & Meraki Films
Music Arranged by Jeff Nippard
Music sourced from Epidemic Sound
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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 15 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
source
Hope you guys enjoy the video!
If you want to commit to a proper, optimized bulk like I’m doing, check out my nutrition app MacroFactor. It’ll adapt to your metabolism and coach you through the entire process: https://bit.ly/jeffmacrofactor
Back with another video soon! Aiming for 3 uploads in December.
I allready got the fat and decent working muscles even for a teenager. But i want more strength. I will try to lock in
Spent my whole adult life at 150 lbs and 6'3". Now, I'm over 200 lbs.
Just started realizing other bigger men putting on their mean face when they see me. Never had this before.
what if you are fasting
Bro just say everyone’s different no one is the same instead of long as bs videos we get it you shouldn’t tell us how to eat as everyone is different stop lying to your idiot fans who probably wonder why they haven’t changed yet after listening to your bs😁✌🏽bye for now.
goat
I weigh 60kgs and trying to get to 65 in a few months. If anybody has any personal anecdotes they want to share I'll gladly take them.
Jeff Nippard has turned nasty. https://www.youtube.com/watch?v=WWgOPZ_TFSk
Is spinning 1 time. Week 45 min in class good ?:) even if I bulk?
Very good video this gave me good information starting my bulk.
Thank you so much. Ex cert III PT, getting back into it after 12 years out.
I shocked my system with a full body strength test. Day 3 sore. Forgot I was out of shape. 😅
Legit felt warned not to and did anyway!? Sore and hungry. 😂
Every time I learn something new, I feel closer to the creator.
On that PvP server, he even prevented early spawns from snowballing by hoarding and devouring all the food
Hey guys quick question if i work at a amazon warehouse 40 hours a week whete we usually walk around 14-20k steps a day 4 days a week and some of the packages I handle are up to 60 pounds
Should i do cardio at the gym or I am ok with that
During my 3 free days I mostly rest and work on my college hm so I'm on my desk at least 1/3 of the day
Why promote peds? You are pathetic
THE UNEXPECTED SWISHA HOUSE TEE
Excellent video! Thank you so much Jeff!!!
He good!….He good! 😁
"Maingain" at 2500??? That's more than my Leanbulk… 😭😭😭 What are these people??? Giants?
Ok, so how do you know when you’ve reached your genetic limit of how much muscle you can have? Because if you’ve reached your max, there’s no point in trying to gain muscle. I’m 50 years old and I’ve been doing this for a very long time. I gained a few pounds of muscle a few years back, but I’ve pretty much plateaued. Can I still gain muscle or have I reached my limit? How do I know?
Mate I have a insane metabolism I can’t gain wait when I eat about 3000 calories a day
thats true guys i went from 169 lbs to 201 lbs and most of the gains were fat (a very small change in muscles that you're the only one who can notice), yes i look bigger in clothes but worse than i was before naked
never bulking again