How To Bulk Like A Pro (Using Science)

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Here are two things you might find helpful:

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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

Bulking in Experienced Lifters

Protein Intake

Coffee

Fish Oil

Magnesium

Vitamin D

Ashwagandha

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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
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.

[JeffNippard]

Hope you guys enjoy the video!


Back with another video soon! Aiming for 3 uploads in December.

[tragicevans]

I’ve been bulking for 35 years to make sure I’m ready. Now it’s time to build muscle 💪

[GerardPatterson]

Hi Jeff,

One point I’ve noticed that often gets overlooked in discussions about bulking versus "maingaining" is a comparison of the actual muscle gained in each approach after the bulking group cuts back to the same body fat percentage. I noticed this concept was not addressed in your recent video either.

You briefly mentioned that the rate of cutting impacts muscle retention—faster cuts can lead to greater muscle loss, while slower cuts allow for less muscle loss or even muscle maintenance. This brings up an important consideration: in a rapid cut, the muscle loss could be substantial enough that the net muscle gain ends up being equal to or even less than that of a "maingainer." On the other hand, during a slower cut, the maingainer might continue building muscle and potentially catch up to or even surpass the bulk-and-cut approach.

I would like to see a study which compares two groups which initially start at an ideal (aesthetic) body fat of around 8-12% where one group maingains, and the other group has to bulk and then cut to the same body fat in the same period (1 year ideally). I think a misconception of maingaining is that you eat the same amount of calories the whole time, as you gain muscle and weight the calories will increase.

Best Regards, Great Video BTW

[TheBobes]

I'm not even sure I care about bulking. I'd watch any Jeff Nippard video at this point just because it's cool to learn new stuff from someone knowledgeable.

[nate-endo]

Bro finally uploads and of course it’s when I’m on a cut 😭😭😭

[Slimothy]

*This video helped me go from 5'11 130lbs to 6'4 250lbs ripped*
Thanks Jeffrey!

[malique-imran]

3:09 Bro's watching sam sulek while eating, what a chill guy indeed

[SebsFinTechChannel]

Fingers crossed we get a video like this about cutting! This was a fantastically information packed vid for bulking.. unfortunately holiday season already taking a toll on my physique and cutting is gonna be the way to go for me :D

[NuclearJackle]

Jeff, your content has helped me go from 230 pounds at 5'9 with next to no muscle, to 175 pounds and very defined in under a year. I actively use macro factor everyday, and just got done your bodybuilding 1 training program. I can not speak highly enough about the program. I just got the Power Building program, and as I'm about to start this program, I wonder if bulking is the right idea after I worked so hard to cut. I know the program will be intense, and I will require the extra energy to gain mass, but still worry about staying lean. As I turn to Youtube to see if bulking is the right choice for me, behold a Jeff Nippard video about exactly what I was contemplating comes out. What luck and what timing.

If you see this comment, just know you help more people then you will ever know, and there are a ton of us here today, in the best shape of our lives, or at the very least more knowledgeable about our physiology and nutrition because of people like you. As a fellow Canadian, I thank you and your team for all you do. Keep up the great work!

[RobWeisser]

ive been dirtry bulking my whole life (I'm fat)

[MrKaplanFilm]

Jeff, I got into lifting pre-pandemic, and I have to say: You are my top 'consultant' when I want to research a fitness based topic. Evidence-based lifting rocks, you rock, sir!😎

PS: I'd appreciate if you ever decide to do a video on resistance band training. There is a paper, that showed that there is no significant difference between bands and weights. Interesting, right?

[MrSerKamilos]

What do you guys think about this split? For a person who likes to play football, but wants to get a bigger upper body, especially arms?
Mn: Upper Strenght
Tu: Lower explosive
Wn: Cardio 1h
Th: Upper Hypertrophy
Fr: Arms day
St: Football training
Sn: Rest

[tuomas]

I lifted while in prison, and when I was released I relapsed on drugs. It took me 3 months to recover from drugs and now Ive been lfting hard for a month or so. Thanks for your informative type videos I really enjoy them🎉.

[paintburst]

I started my bulk today.
This is extremely helpful. Thanks a lot!!

[DanialLewrone]

I have when people think that getting fat and eating junk food is bulking. Guys, bulking is process where you get some weights, but most of them are MUSCLES, not FAT. From nutrition perspective, you need to increase protein intake by 50%, and carbs intake by 30%. I was on lean bulk meal plan from website Onlymeal and in 3 months I got 17lbs, most of them are muscles. Its not easy and I trained hard af.

[nicpanczy]

MAN YOU´RE A GENIUS THE EDITING IS SO ON POINT

[YoKoiYT]

I like how he shows clips of other content creators it's nice to see everyone being friendly

[Princet]

As i am a doctor from nepal🇳🇵, i am suggesting you some tips to weight gain😊
First set a schedule for lifting. You have to give your worked out body at least 24 hrs to rest to recover and allow your muscles to grow.

Alternating between legs and upper body every day is a good routine.

Start out with a weight that is heavy enough for you to do and give you a good workout. Remember lighter weight with high reps equal to toned lean muscle. High weight fewer reps equal to bulky muscle.

You have to complete at least 3 sets of reps for each workout and rest only for 30 seconds - one minute between sets to keep the momentum in your workout going. When you complete the set, you must only stop when you can't do it anymore for that set. this gets helps get the most out of your workout.

You may of course have 2 mins to rest between different muscle groups then go to the next workout. example: finished your chest and relax to move onto arms. Also, keep yourself hydrated with water or Gatorade/parade. NO soda or high sugar drinks. I read it hinders your workout.

Buy some whey protein supplement because it helps your body recover faster from the wear and tear of muscle after you workout thus helping you build muscle.

but still, leave at least 24hrs for a worked-out muscle group to recover. and drink plenty of water to help flush the excess protein from your kidneys, so you don't get kidney stones.

Consume protein right after you're done training. Mix it with milk or whatever you like and slam it down (drink it) quickly as the label says.

Also, eat regularly, no junk food. Lean meats, high protein foods, and vitamins from fruit and vegetables are a great start. Eat at least 6 times a day like this: breakfast-snack on something 2 hours later, Lunch-snack on something 2hours later, dinner-snack 2 hours later.

When you eat like this, this keeps your body's metabolism going and thus burning calories, so you gain good muscle, not puffy-looking muscles dudes have that eat junk food. Also keeps your body nourished and healthy. Eating too little puts your body in starvation mode and causes your body to store food as fat as a defense. so keep the machine pumping all day.

When I mean snack, no junk if so only a little. a snack can mean a sandwich, have low-fat yogurt, a small salad with light dressing, and so on.

Tell your mom to stop buying junk food if she still is. You can have food you like, like fast food, but only SOMETIMES, maybe once in awhile. If you eat junk you will compromise your training.

Good nutrition and training go hand and hand. good luck stud.

[jordaneisenman]

Hey man, I got your intermediate LPP Program and followed your advice on training frequency, intensity, focusing on the stretch. I optimized my diet for protein according to .8g/lb, supplementing with creatine. I’ve never progressed in the gym so fast. Most importantly, I feel amazing. I hope this reaches someone who is feeling down—if you follow Jeff’s advice, life will improve!

[Strammerツ]

Jeff is real and doesn't lie. He cares about science and is reliable, so few "influencers" and even trainers out there offer as accurate, well researched and purely evidence based guidance as he does. Thank you Jeff, you truly are the man