New Study: Can You Build Muscle at Maintenance | Educational Video | Biolayne

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[YMESYDT]

This reminds me of the protein intake conversation, where 1g/lbs or 2.2g/kg was the big thing and now we're seeing 1.4-1.6g/kg has similar or equal results. I think there's a trend right now showing the body kind of wants us to succeed and really it has never been as complicated as we would've liked to think.

Side note: would love to see you do a workout with Renaissance Periodization!

[darryl_fitness]

I love that you acknowledge previously teaching debunked methods as you gained new knowledge. This is what it’s all about, real knowledge evolves. It is not static. I’ve been following you for a while, thanks for being a harbinger of truth in the fitness space 💪🏾

[philippicphilodox]

I learned that the hard way. Back in the 70s and 80s, we used to bulk up waaay too much in the off season. I would go from 230-250 lbs and cut to 198 on stage. Now at 64, I have a lot of loose skin. Beyond that, it just wasn't healthy; my triglycerides would get into the high 300s, and it's really hard on the body and psyche to diet that hard.

[PorchGardeningWithPassion]

This is good stuff Lane. When I was younger I was in the eat as much as you can camp. Now that I am pushing 50 after multiple car accidents and other injuries, I realize I need to keep a steadier hand across the board. Meaning, do not train too hard (recovery is a big challenge) and not overeat/undereat.

[azdhan]

Really intersting and perfect timing as I was on the fence of either staying on maintenance, switching to a calorie surplus to gain, or opt for reverse dieting. Many thanks for sharing Layne.

[dimitrikorsakov]

Please keep us informed on new research on this, Layne. This is a really important topic, because if surplus is indeed unnecessary, it would allow us to avoid fat gain through unnecessary surplus (also cheaper and easier to not have to eat more food than necessary).

[stevef]

The commentary in the last five minutes or so was the best part. Super helpful, thanks!

[GRPABT]

What ive found over the years. When aiming for maintenance, I'll usually end up in a very slight surplus. This tends to be where notice the best improvements.

[Solonos]

A lot of people just can't come to grips with the fact that good results take a lot of time to arrive. Prolonged bulks are insanely effective, I myself have gone from 155 lbs to 225 lbs in a little over 4 years, the strength and size gains have been unreal. On a month to month average, that's less than 1.5 lbs a month, which is almost unnoticeable unless you track your weight closely. The time is arriving soon for me to do my first cut, and I dont plan to lose more than 1lb/week.

[diegohidalgo]

In my opinion, it's impossible to equate all the other variables that have an impact on performance. You may have consumed 5% more calories (good luck with being that precise), but your sleep was much better or much worse that day, you weren't fully focused during the descent of the movement, or even same days you feel less strong without explanation, or you have accumulated to much fatigue, or you have decreased your volume recently and you have detrained. It's impossible to track to that level.

[elliottwhitticar]

Of course Dr. Norton had to be in a caloric surplus to go from 140 to 210 pounds. Most of us who are no longer teenagers are not looking to put on 70 lbs. So it will be interesting to see how the research shakes out for those who are looking to be more lean but not gain weight. In the past I managed to (slowly) gain muscle and lose fat without changing body weight, but it took a while! Hoping I can do the same now, because the cutting never seems to get easier.

[AdamMc]

*Great thought process* You can't gain 30lbs of muscle by maintaining. With that said, in theory you could gain muscle at maintenance since you can maintain a positive MPS balance. But as you said, the best natural bodybuilders didn't recomp their way there.

[JohnSmith-zsbf]

Muscle = longevity = ability to soak up higher calories (bigger meals, more food, glucose, insulin) with no adverse effects. Just keep the deficits and surpluses to a minimum and take your time. You dont want to go into old age with no muscle and high body fat % on a stack of pills and easy to break bones.

[FighterStreet]

I just did my first cut after about 5 months of working out. I actually gained 1 rep each time I worked the muscle group during that time. I thought I would have lost strength and went down but consistently gained the 1 rep. Then when I got off my cut, I am gaining 2 extra reps each workout. I made sure to eat a lot of protein, at least 1 gram a lbs of body weight.

[claycon]

I’ve been using Carbon for 3 weeks & I’m seeing great (which means slow & steady) progress on losing weight. I like it a lot & hope it keeps growing! Thx !

[collywobwob]

For myself after years of lifting, I tested and realised that maintenance after a cut for 3-4 months will give me good gains. Then I’d plateau and had to increase to a surplus of 100 - 150 cals.. this little change would boost my strength for like three weeks and muscle would grow even more. But as soon as I add 100 more, though there was strength and muscle gain, fat gain came along forcing a cut period.

I would say for my body at least:
Surplus is needed only during plateaus… the challenge is to find new maintenance when old maintenance turns into deficit.

[mfsuzigan]

So much quality information, I'm so glad to have found your channel. Thanks for sharing!

[amhawk]

Instead of "muscle gaining phases" (usually done as bulks) followed by "fat loss phases" (usually known as cuts), I'd do a "lean bulk" followed by a "recomp."

[seanlefloch]

Couldn’t agree more.

On top of that we are fed fairytales on social media of full-time fitness athletes who are usually enhanced) promoting some kind of product that is supposed to transform your body in six weeks.

[leewitt]

This is a great study and very encouraging for us older physique competitors. Thanks to Layne for bringing this forward!