BULKING 101: HOW TO GAIN MUSCLE AND STAY LEAN

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TIMESTAMPS:

01:41 - Should you bulk or cut first?
07:58 - Calculating what calories to start bulking on.
11:42 - How fast should you gain weight on a bulk?
15:54 - When should you increase calories, and by how much?
18:06 - Which macros should change when calories are increased?
18:40 - What should my macros be on a bulk?
21:46 - How often should you train each muscle group?
22:47 - Training split examples
25:28 - Best rep ranges for hypertrophy
26:18 - Periodizing training
28:10 - Common types of periodisation
29:46 - Example training programme structure
41:30 - Applying progressive overload
46:49 - Cardio on a bulk?
48:48 - Training on a bulk vs on a cut
50:16 - Supplements
50:43 - Supplement giveaway competition

Each referenced study/meta-analysis:

Training Frequency:
- https://www.ncbi.nlm.nih.gov/pubmed/27102172

Rep ranges/differing loads:
- https://www.researchgate.net/publication/232217951_The_Effects_of_4_and_10_Repetition_Maximum_Weight-Training_Protocols_on_Neuromuscular_Adaptations_in_Untrained_Men
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404827/
- https://www.ncbi.nlm.nih.gov/pubmed/25853914
- https://www.ncbi.nlm.nih.gov/pubmed/24714538

Periodized vs non-periodised training for strength:
- https://www.ncbi.nlm.nih.gov/pubmed/15673040
- https://www.ncbi.nlm.nih.gov/pubmed/28497285

Linear vs DUP Periodization:
- https://peerj.com/articles/3695/

Creatine:
- https://www.ncbi.nlm.nih.gov/pubmed/15212742
- https://www.ncbi.nlm.nih.gov/pubmed/12945830

Beta-alanine:
- https://www.ncbi.nlm.nih.gov/pubmed/22270875

Видео BULKING 101: HOW TO GAIN MUSCLE AND STAY LEAN канала Joe Delaney