217: Ben House - Things you need to hear about Gaining

Ben has a PhD and is currently pursuing his passion through his own lifting, teaching and research.

In today's episode we talked in depth about nutritional practices when trying to gain muscle. If you’ve ever found yourself feeling unsure how to go about your eating in a mass phase, this is for you.

Timestamps:
00:00 Intro
01:58 Measuring tools
03:49 Caloric surplus and potential of muscle mass gain
14:16 Different starting point and muscular potential
17:24 Do novices not worry about fat gain?
22:34 Worrying about fat gain? Mindset when gaining
26:54 How to measure and know if you've gained muscle mass
30:59 Necessity of pushing the weight up
36:52 Priorities
39:13 Genetic differences
43:26 Bodyfat levels impact on hypertrophy and nutrient partitioning
48:53 Resensitasation
54:25 Short cuts
56:54 Summary

https://www.youtube.com/channel/UCHloG7GXUf-jVUQxd6u_W1A/featured
https://broresearch.com/
https://www.instagram.com/drbenhouse/

Loveland Recomp Study (maybe the best study methodology and follow-through on a study I have seen out of Stu Phillip's Lab - this is the Recomp paper I will generally show people. You want the magic...here it is ~ Subjects lost 10.5 lbs of fat and gained 2.5 pounds of muscle in 4 weeks!)
PMID: 26817506

Meta-Analyses on Muscle Gain
PMID: 28698222
PMID: 32079265

Garthe et al. 2013 Nutritional Counseling vs. AdLib FFMI ~19-20
PMID: 23679146

Hambre et al. Shake vs. Fast Food Meal ~FFMI 18-19
PMID: 22935042

Rozenek et al. 2002 MASS Gainer Study FFMI ~20-21 + 165 1Rm Bench (Hydrostatic Weighing)
PMID: 12094125

Ribeiro et al. 2019 1170 vs. 726 g of Carbs FFMI ~23-24 (Calipers)
PMID: 31915482

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Видео 217: Ben House - Things you need to hear about Gaining канала Revive Stronger