What are you more in favour of: a) a maingaining approach (a slow accumulation of weight) b) a true bulk (attempting to maximize the total amount of muscle built over a period of time)

@drschwandi3687

8 ай бұрын

It comes down to how hard it is for you to lose the fat you will gain while "fast" bulking. If you have a big problem to loose the fat again never do an aggressive bulk. In your case it makes perfect sense to do a more aggressive bulk as it seems you have to gain quite a bit of muscle back you lost over the last 1-2 years.

@JeewanthaBandara

8 ай бұрын

For a true novice, nothing works wonders like a true bulk paired with a linear strength program focused on the Big 3/4 lifts. Get your weight and lifts up as high as possible (Within healthy standards of course). Then do an intelligent cut and transition into a whatever path you want to pursue in fitness.

@Hello-iq5ux

8 ай бұрын

I have done both, prefer A mainly because accumulate less fat and easier to cut

@RahStheticz

8 ай бұрын

Isn't A just a lean bulk ( slight surplus) slow accumulation of weight. Maingain sounds like no surplus or deficit.

@mcfarvo

8 ай бұрын

​@@RahStheticzdepends on definitions of terms, but a "maingain" may be such a super slow bulk, such a slight surplus or true maintenance energy intake, that one will increase in muscle mass very slowly while maintaining or slightly losing fat mass, such that the total body mass may stay the same, but the body composition is slightly changing with more muscle and less fat such than the FFMI is increasing; obviously, it may not be easy to do or the best method, but if you want to try it, it may work

Great video dude. You know what they say “friends who bulk together…stay fat together”

@anysimmers8702

8 ай бұрын

Heard one myself too "Hang around a bunch of neo not sees, don't be surprised when people prove you're a neo not see"

@anonymousalias.5059

8 ай бұрын

​@@anysimmers8702 is Alan thrall a nazi? What?

@Schrankle

8 ай бұрын

​@@anonymousalias.5059He has been promoting a neo not see (Herso) despite him being informed about the issue

@garrettbaratheon567

8 ай бұрын

@HandsomeTouchdownwhere is this shit coming from

@anysimmers8702

8 ай бұрын

@@garrettbaratheon567 Alan Thrall cover for not sees. Hans has a pla list on it with the evidence.

Omar: I’m Bulking Also Omar: Bulking is NOT the answer

@brunocoltrane

8 ай бұрын

reminds of a scene in cruising when al pacino, who is playing a undercover cop playing a gay man, goes to his new home and THROW OFF DOZENS OF GAY MAGAZINES in the trash.

Awesome video. The part about looking at novice vs advanced body parts, and anchoring progression with benchmark lifts across those body parts was great.

@anysimmers8702

8 ай бұрын

I thought you stood against discrimination, yet I see you all over the channels that are proven not sees. Please do the right thing.

@danielfarrell3534

8 ай бұрын

​@anysimmers8702 discrimination??

@nh1776

8 ай бұрын

@@anysimmers8702get over yourself

@baronmeduse

8 ай бұрын

@@danielfarrell3534 Who knows? None of that sentence made any sense.

@anysimmers8702

8 ай бұрын

@@danielfarrell3534 Hersoyvac is a proven neo not see and Allan Thrall covers for him.

You a whole man now. I have not watched you in years. You are one of the OGs, even though you are still young.

So happy to see you posting more often! I love me some Alan Thrall too.

Good video and a great perspective. I'll be bulking alongside you! Been lifting for about 10 years and this is my first actual bulk. 7 weeks in and sitting at 87 kg. Let's build those wheels 💪🏼💪🏼

@mcfarvo

8 ай бұрын

Ayo! I just bulked to 101kg this year and now I'm about 60days into the cut and my lowest morning weight this week was 87.5kg, so I'll give you a salute o7 as we pass like ships in the night

@De_rekening_a.u.b.

7 ай бұрын

@@mcfarvo well done my man! Keep working 💪🏼

Excellent commentary. This fits perfectly in my current training. I'm bulking up any weak points, so I can acheive maximium size/stregth per my weight class. And when time comes I will lose the extra fat and be an absolute unit on the scales.

I’m just getting back to cycles of cutting, bulking and maintaining throughout the year with hopes of focusing on bodybuilding again for the first time in about 8 years, coming from the last several years of doing powerlifting, triathlon and CrossFit. I’m using the RP hypertrophy app for my training and already love it.

You made a video like a decade ago the bulk then then the mini cut. I still think that's probably the best way to do it

I spent the better part of my bodybuilding focused training maingaining (5-6 years), but I plateaued. For reference, I first started training 25 years ago, but didn't start the main barbell movements for a couple years after that. In the past 18 months I did a true massing phase. I went from a body weight of about 220 lb fasted to a peak of 236 lb. I didn't get fat, and in fact, I brought up several lagging body parts including my delts, arms, and quads. I leveled up my physique. Recently had a DEXA and came in at 19% bodyfat which I think is about right based on visual estimate. I'm gym clothes, I still look pretty lean (arms were 15-16% range, legs 17-18%, I store most in my low back and glutes). My arms are now a strong point, sitting at 18" pumped at a height of 6'2". Interestingly, I made most of the gains on a powerbuilding, more strength focused split after several years of more traditional hypertrophy work in a push-pull-legs split. I've spent the past few months maingaining in preparation for a slow, extended fat loss phase and transition back to hypertrophy work without focus on the big 3. There's no way I'd be where I am now, on the precipice of being an advanced natural bodybuilder, if I hadn't bulked. Bulking is really the one tool a natural has to break plateaus. I think it needs to be phasic and extended over a long time course with some periods of maingaining to establish a new set point. Losing fat is much easier than gaining muscle the more advanced you get. Even if you lose a little muscle when you cut, you'll regain it once you're out of a surplus and back at maintenance for your new body weight.

This was a great video so thanks a lot. I am main gaining as i don't have a dedicated workout schedule having 2 kids and i think a lot of the mass i pick up would just be fat. Plus no gym to train at close so i can commit to progressing lifts

loved this video

If you’re not a beginner, and fairly lean, maingaining is pointless and spinning your wheels

If someone restricts calories too hard long term it can restrict bone mass growth, and not really getting closer to full potential on their frame even if they get decent muscularity. Especially once someone gets better at controlling the lats more and the body starts to widen out from the chest and back, is probably much better to eat more and your give your body a proper amount of volume to account for the expanded mass (Breathing techniques help with this as well). Especially with intense workouts often and training study it's just not enough resources for healthy growth. Being fat phobic can hold back progress greatly.

Wise to take a period/block/year to go for hypertrophy to potentiate a strength phase that will hopefully see new PRs

Omar deadass been watching you since 2011, if you train calves idk wtf im going to do with that reality 🤣 never thought I'd see the day!!! love you man!

At 65 years of age, 5'9" & 195 lbs, it's far too hard to shed the fat I put on 'bulking'. I've trained non-stop for 7 years now, so I'm pretty sure I'm past the novice or intermediate stage. Training is in the 3 RIR to failure range on all sets. Anyway, cast my vote for recomp/maingaining. My goal is mostly longevity, so it just makes sense.

@tasos1112

8 ай бұрын

do you do any cardio, sir?

@BabyBonobo

8 ай бұрын

U should get to 155 for ur health

@rockyevans1584

7 ай бұрын

Length of time training is less accurate than rate of progress for determining where you're at as a lifter. Lineal progress, novice. After first plateau, intermediate. Once you have to have every conceivable factor dialed in to make any gains which will almost be immeasurable, advanced

@smirbelbirbel

7 ай бұрын

​@@BabyBonoboYou know nothing about this person, his lifestyle or his muscle/fat ratio. Stop giving baseless, unsolicited medical advice please.

@richardtucker5554

7 ай бұрын

@@tasos1112 Yes. A low intensity steady state (LISS) style session for 20-60 minutes.

My take on it is that when you bulk and do strength training, you put on muscle mass and fat at some ratio and the better your programming is, the more favorable that ratio will be towards muscle mass. But the reality is that the longer you bulk for, the more you risk putting on enough fat to go into adiposity. So for me it makes sense to bulk for a few months at a time and then do short (say 4-6 week) cut to try and bring the fat back down again. Bulking for longer periods kind of forces you to cut for a longer period of time and I find that a lot harder to do. After 6-8 weeks of cutting, my brain and body just start rejecting the whole thing and I go into maintenance anyway.

For myself the more aggressive bulk makes the most sense. I’m about 240lbs with a goal to fill out the 264(120) weight class. The catch is I’m 36 years old. While I have a relatively young training age, at some point, in the near-ish future, putting on muscle is going to be difficult because of my age. Am I really going to put on THAT much more muscle in a more aggressive surplus… I don’t know for sure, but I wanna maximize everything I can at this point in my life.

Been interesting switching to BB training from Equipped PL. So many "novice" bodyparts have seen so much rapid prphress.

Omar got all the good vibez damn...god luck on your second noobie gainz

Is 15 lbs in a year really that aggressive? Just over a lb a month I think would be considered a lean bulk by most.

I would say most people should strive to maintain and they will likely fluctuate in weight throughout the year anyway

Im a girl who's been mostly maingaining the last 4 years. Currently my Squat is at 100kg(225) deadlift 140kg(315) and bench:60kg (135) And ik these numbers are considered pretty high for females, but I honestly wanna get stronger and build more muscle, and at this point I feel like it's gonna be rly hard to add any considerable amount of muscle or strength without bulking. So I've started a lean bulk this month. It's definitely rly scary and kinda uncomfortable. But I've already noticed my strength, energy and sleep are improving. This video is very insightful cuz there's a lot of body parts that I've always negelected, and now ik I need to work on them during this bulk. Rly hope I can keep buliking before my insecurities start to hit

What about how aggressively to bulk, rate of gain, how big of a calorie surplus etc?

I'm 1.77m (5'10), around 86 kgs fairly lean. I've been training with weights for around 5 years, never went to the gym, not even once. I feel like my room to grow is limited as I'm already fairly heavy for my size, but since I only train with a very limited set (barbell and dumbbell and a half rack for squats and bench press that's it), I feel like there is still something to be gained. I started bench press only a year ago because I didn't have a rack before, and I can 1 RM 120kgs any day (i've been doing dips for the better part of a decade though). I'm 27, waiting for a bigger condo or even a house to have proper equipment to grow even further, hopefully I'll do !

@notoriousgeg

8 ай бұрын

You have plenty of room to grow 👍👍 I'm same height and weight, currently doing a slow bulk so not as much muscle as you probably as my ideal lean weight is likely sub 80kg. I bench 110kg, ohp 75, deadlift 160, squat 110. Started lifting properly this year after about 8 years of home gym maintenance training. From your KZread videos you look like you could hold quite a bit more mass on your frame naturally. Don't limit your beliefs! 🙌

@BBBerti

8 ай бұрын

Yo wtf, our stats are very similar. I'm also 27, around 1.78m and weigh 85kg. Also mostly home gym trained. But I know there is a ton more room to grow(and some fat to shed). Especially because my lower body is lacking behind currently(couldn't train them much cause of knee injuries this year). Once my lower body catches up to my upper body, I'll probably easily get above 90kg

Response to Omarisuf: Why tanning is NOT the answer

ive always considered maingaining to not be lean bulking but instead is literally eating at maintainance and hoping you gain muscle mass

Fantastic discussion sir 🤘

Maingaining or gaintaining is the way for me, I cant handle my face getting rounder and fat building up on my body mentally so in order to sustain the surplus I have to go slow. Great video as usual.

@brianbachmeier34

7 ай бұрын

Same here. I tried bulking in my 20's and it was not the best for me.

@yunbha4418

3 ай бұрын

You have to see it as a short term pain for long term gains. Slow bulking and cutting is more effiecient than recomping at getting you jacked.

@hanskazan7403

5 күн бұрын

Succes spanning your wheels 😂 maingaining lol

Will you reply to Natural Hypertrophy? He says your physique could be better but you focus on strength when you can get good at size or strength or mediocre at both Oh seems like you kind of did

I'm just finishing off a dirty ass bulk. Before this, I had a PL total of 1100lbs within the next month or so I'm going to be over 1200.

@Shvabicu

8 ай бұрын

Been doing a more moderate bulk for 14 months, starting from scratch after a surgery. About to hit a 1000 pound total in the next couple weeks. Gonna cut for 12 weeks afterwards.

@hanskazan7403

7 ай бұрын

niceee

He's really back

Hell ya we getting a return of Omar. We needed the OG back...

For newer lifters, I dont think its controversial at all to say that aggressive bulks probably work better, especially if you are skinny/underweight and have a long way to go towards building your lifetime muscularity. This assumes your training is on point and you arent just "fulking" (fat bulking). For more experienced lifters who are closer to their genetic potential, slower bulks that fit your category of "maingaining" are probably more sustainable and efficient, but in many cases I have seen, aggressive bulks work for them too. Team aggressive bulk ftw

It is.

The music sounds very similar to Alan's old videos. Coincidence?

The main reason for surplus is because it's impossible to get exact daily maintenance calories and every nutrient.

Omar is looking Tan!!!! Lol love the video your staple of information

Dude, your skin is glowing. I've never looked so healthy.

@hanskazan7403

7 ай бұрын

its called makeup

If you want to build muscle deffinitely BULK.....People either bulk excesively(for too long of a period or to too high of a body fat) or cut and maintain all the time, both groups are shorting themselves of gains one due to excessive weight gain getting too far on the bodyfat scale which results in more muscle loss during weight loss and the other for not pushing calories and progression far enough to make gains. Bulk and cut is the best way to make gains long term, bodybuilding is about pushing up bw and performance, after that you get lean lean while maintaining performance and then repeating the process, key is progressing in every part of this "cycle".

Omar being my mom's doctor, plumber, and personal trainer makes so much sense now...

If my math is right, a 15 pound weight gain over a year would only be an extra 150 (approx) calories a day. That doesn't sound like what most people mean by an "aggressive bulk". Am I crazy?

@garrettbaratheon567

8 ай бұрын

You’re not wrong, it’s just that that’s almost never how it actually works. No one can adequately track calories to that level day in and day out for a year straight. I usually see guys who successfully come up 15-20 lbs over 3-6 months and then peel back after, or just go a year with no measurable progress at all. Just what I see in real life.

@theKashConnoisseur

7 ай бұрын

@@garrettbaratheon567 What is it that limits people from accurate calorie tracking? A calibrated digital scale is gonna be pretty accurate, and calories per gram of carbs, fats, and proteins are well established values. I'd think anyone using a scale and accurately tracking their macros would be able to get within a few calories of their daily goals.

@garrettbaratheon567

7 ай бұрын

@@theKashConnoisseur well 1. How many ppl are actually doing that and doing it correctly? 2. I’ve heard food labels and the like are allowed to be off within 20% accuracy, let alone if someone actually measures that precisely on the scale. 3. All of this is based off your BMR and how accurate are those? I’ve used the online calculators and they can vary wildly based on what you THINK your activity level is. I would recommend ppl just put “sedentary” when using those calculators and just track your steps+exercise separately with Apple Watches, MyFitnessPal, etc. I’m not saying it can’t be done, I just don’t think these methods are nearly as accurate as ppl think. I’d recommend people just find a daily average diet that allows them to gain/lose/maintain at a steady rate and then scale up/down based on what they’re trying to do.

Maingain lead to difficulty with recovery when I pushed hard (lifting since 2002). Now lean bulking. I envy your ego, Bro.

Gotta keep the calves small and the coefficient high 👌

The great thing about a "true bulk" is being able to eat ice cream or a pizza with some friends and not have to worry about how many scoops or slices you had. I just can't maintain a restrictive mindset year-round.

@ViralVibes61122

7 ай бұрын

U don’t need to be restrictive to maintain. If you’re active everyday and do some fasting in mornings u can be more flexible with ur diet. Just don’t binge eat and eat based on hunger. Say no if u don’t wanna eat

0:42 Please record that single! 🤓

Omar, Alan, Joey D. All naturals switching to a bulk.

main gaining won't work if you're lean while natty, hence why revival fitness saids "you either get fat, maintain it and grow stronger or grow stronger at a slower pace while lean" also says: main gaining lean works for people on steroids.

I like being fluffy and I like bulking. Maingaining is a great way to spin your wheels and make zero progress.

"build a bigger engine" right there with you dude. I'm bulking with needed mini cuts over the next three or four years. Let's become monsters.

Ok. I'm going bulk to

1.5 lbs a month in an aggressive bulk for a male?

I REALLY need to start cutting 😢 No more "yolo bulking"

Hey, Isuf. Whats with the content lately? Are you trying to apply for the honorary Noble Natty title?

The right answer is bulk and become a unit

I also dont train my calves😢

I've been bulking for about 10 years. I'm basically a professional bulker. (I'm obese.)

If u don't bulk hard u won't gain shit gotta hold the weight for a year or more before you cut to keep the size

@garrettbaratheon567

8 ай бұрын

Agree. Easy come, easy go. Gotta fight to maintain a new threshold.

@mielipuolisiili7240

8 ай бұрын

Source: trust me bro

You should start training calves and documebt the growth 🦵🏼

Stop misinforming everyone. Bulking IS the answer.

BUULK boii

“Maingaining” refuses to die

Im 5'11 182 10% bf.. im trying to gain 10 pounds by next year.

Naturals need to move past the fixation of leanness. You can get way more muscle and way more strength getting a little chubby. Plus you actually look like you lift when wearing a shirt. Someone like Eric Helms is DYEL when in a shirt.

Lol, in what world is adding 1kg per month an aggressive bulk? What Omar is doing is lean bulking, entirely different from maingaining/recomposition. Weird that he lumped them together.

This is my first omarisuf video in many years.

Round Commonsense talk

am I the only one that liked Alan's fluffy bulk? 👉👈

I actually built a lot of muscles throughout the months thru cutting/maintaining. But then again I only started training since February this year. But u must workout very hard if u wanna build muscles while cutting

You should sue whoever tanned you.

Far too humble calling your muscle development a 5/10. Looking at people I trust, I don't think average height naturals (without a myostatin deficiency or some other anomaly) can get lean arms bigger than right around 17.0 inches. And your shoulders look more like 9/10-10/10 compared to other competitive naturals.

Greg doucette was somewhat right all along! Booyah!! I totally agree with you bulking or maingaining all depends if your a beginner or advanced. I think beginners and slight intermediate bulking would be more efficient and maingaining for advanced lifters is the way to go if they ve been training properly. Yea i also think a lot of us have more gains to be made in lagging muscle groups or muscles not trained properly or hard enough. Maingaining bulking, cutting all have a place depending on the situation Keep up the goodwork Omar!

!!!

Maingain and lean bulk are not the same, why are you putting them in the same bucket? Leas bulk is smth like 3-500 kcal a day of surplus while maingaining is NO SURPLUS. Dirty bulk is shit for health long term and maingaining is worse than lean bulk for gains long term, but they are all different things.

Bulking works for me 🙂

I like bulking

THE BULK IS GONNA BE INSANE BROS

Heavy walking lunges for glutes. ✌🏼

bulk

i have a genuine question. let's consider the following 2 scenarios: 1) you do a lean/slow/(insert appropriate nerd voice)"science-based" bulk, and you slowly up your caloric intake from x to y within a time period z. in that time period, you build an amount of muscle equal to g. 2) you do a dirty/aggressive/yolo bulk, where you up your calories from x to y within a very short time period (practically from one day to the other), and maintain that caloric intake for time period z. in that time period, you build an amount of muscle equal to g'. in both scenarios, you train exactly the same way. furthermore, stress levels, non-exercise activity thermogenesis and all that jazz remain constant. the question is: *how does g compare to g'?*

@gur262

7 ай бұрын

Holy moly. You can't name both g. But I get you. I think. You meant : if, all else equal, I do a x week long dirty bulk, will I gain more muscle than on a clean/scientific bulk lasting the same amount of time? ....and I don't have the answer just saying you could articulate yourself in an easier to understand way

I think you underestimate how much stress has already been placed on your calves via a decade+ of squats and deadlifts. I doubt you have as many "free" gains to be had, even if you haven't really trained them directly.

Yeah No Yeah

The majority of that 15lbs is going to be water and fat unless you plan on getting on the sauzuuullle.

I plan on getting strong, lean, and athletic and attracting my waifu lara croft!

Adult industry? U did 🌽?

Bulking is better. Maingaining is for guys who want to take 10 years to go from 170 to 175 😂

That's a long explanation to justify a bulk lol

I gained a little less than15 lbs in 2-3 months this year. Barely put on any noticeable fat, still got sharp abs. Bulking quite agressively can be incredible if you still have plenty of muscle to gain

Coach Greg coming

You can't gain more than a couple of hundred grams of muscle per week on average so why is eating so much protein or calories daily promoted so much? Also a large percentage of muscle mass is water.

so greg was right all along🤔

Copium levels are high with this one

being natty is a tragedy lol

@szneka12

8 ай бұрын

except you get to reach your 80's-90's unlike roiders lol

@shred9475

8 ай бұрын

@@szneka12 don't care aboit reachimg 80 lol

@nightwing5405

7 ай бұрын

Your mindset is a tragedy smh

@gur262

7 ай бұрын

​​@@shred9475till you are about to reach what you are gonna reach 😂.

@shred9475

7 ай бұрын

@@gur262 i am fine with 70