Ignore the highlights you see online. If you want to build a substantial amount of muscle, you will need to bulk. For many this will include accumulating a solid amount of extra body fat. Embrace the bloat.

@Reppintimefitness

Жыл бұрын

Lets race to 600 on deadlift (safely) you done it before I'm on my way for the first time What do you say?

@Jerachille

Жыл бұрын

I think that Greg targets the majority of society who is overweight. You state in your video as if people are scared to lose their six pack??? I have yet to find someone who was scared of losing their "six pack" who wasn't already in GOOD shape. Body fat percentage and your genetics (how well you respond to weight lifting) makes a huge difference. I personally have no problem "maingaining" while being 15%+ bodyfat. You still look good, your cardiovasculair system remains healthy and there is no mental strain. I think you should emphasize more on how bodyfat percentage impacts your ability to gain muscle and from there decide whether you need a bulk or cut. If you did mention this and I missed it, excuse me. I do agree a bulk works, but you are saying it as if majority of the people are 10% lean sleeper builds who have a hard time gaining muscle because they don't eat enough.. But quote me if I am mistaken or biased on Greg his advice. I personally would only consider a Bulk if I where to cut down to around 10-12%, but I highly doubt after bulking/cutting/bulking/cutting the end results is very different then if you just maingain at 15% or whatever works for you.

@ayahuascadog2346

Жыл бұрын

Rippetoe would be proud. Now do your 5s

@alexanderhinz1783

Жыл бұрын

@@Jerachille TLDR: "Maingaining is not defined clearly and as such a useless term" and -> You shouldn´t only bulk when you are at 10% to 12% BF, but anytime you want to built muscle Quality information besides Omar and Alan Thrall: Geoffrey Verity Schofield and Revival Fitness. Never commented before, but had to now. Let me preface this by admitting, that I have consumed lots of gregs content and found it entertaining, especially the older videos, but have since changed my view on his content. My main issue is the term "maingaining", which you put in quotation marks, so I am not sure what exactly your understanding of the term is. Being natty is prerequisite for the following being true. Now on to said issue: You can either gain, loose or keep weight. Maintenance is by definition the state where your body ( or at least your bodyweight ) does not change. If you consistently and reliably gain weight ( hopefully mostly muscles ), you are eating in a surplus. This is the definition of bulking. The other way around if you consistently loose weight ( hopefully mostly fat ), you are eating in a deficit. This is the definition of cutting. Now there is the possibility of recomposition as well. Which works mostly in two distinct cases. One when having a BF% of bulking loosing mostly (if done right) fat -> cutting keeping the composition roughly the same -> maintaining (plus recomping in the mentioned cases) As such the term "Maintaining" adds nothing but confusion to the discussion. You could call it a technicality, but I believe using clear words is important for discussion. For your case where you describe it working for you, I´d interpret that as you building mostly muscle and as such say that you are currently bulking. Keep in mind bulking is simply the term used to describe eating in a surplus for a long period of time to gain muscle. It has nothing to do with what Greg usually associates it ( dirty bulking with wendies, ice cream, etc. ). This is also why I changed my mind on his content. Because it simply causes confusion. -> You shouldn´t only bulk when you are at 10% to 12% BF, but anytime you want to built muscle. And thats what you have been doing if you gained any signigicant amount of muscle. If you or others are interested in a different more perspective on gregs recent content regarding "maingaining" be sure to check out Geoffrey Verity Schofield and Revival Fitness (lets say he has a more radical way of putting it) videos on the topic. Addition: Also keep in mind, that your BF% can actually "improve" if you are gaining more muscle than fat as it is a ratio. Any one reading all that shit, thanks.

@Jerachille

Жыл бұрын

@@alexanderhinz1783 I quoted "Maingaining" because it is referenced to in the video and I find that the meaning of this term depends on the context, which you sort of elaborated on. All in all, I agree with what most you say. But my point was that the video uses Greg as reference and does not elaborate on the nuance, which you sort of provided.. but the video does not.

so you're saying I'm gonna need more milk

@beburs

Жыл бұрын

Yeaaaaauh mayne 🥛🥛🥛💪

@TheJipino

Жыл бұрын

Reject hypertrophy, embrace 5x5 and GOMAD

@humbertofierrolaredo6569

Жыл бұрын

hahaha hi alan pls acknowledge me

@griffingeode

Жыл бұрын

Mooo moooscle mooo 🐮

@ipullcable

Жыл бұрын

If you want to pull ONE THOUSAND POUNDS

I'm more interested in the skincare gains. My man is glowing in this. 😍

@brianhunley1825

Жыл бұрын

Black Seed Oil?

@JaMeshuggah

Жыл бұрын

​@@brianhunley1825 oh it's some kinda seed alright

@joeysung311

Жыл бұрын

@@JaMeshuggahlmfao

@URWELCOME

Жыл бұрын

Synthol

@strengthandbulkMadness

Жыл бұрын

Pussy-juice, maybe.

I definitely have learned the importance of bulking the hard way. Currently in & committed to a massing phase & working with a coach to do so appropriately. I'm still 20 years old & always learning. Great video as always Omar.

@a_fuckin_spacemarine7514

Жыл бұрын

BLAST MORE GEAR!!!!!

@a_fuckin_spacemarine7514

Жыл бұрын

Also, htf you only 20?! I feel like you've been around the last decade.

@taitcarrillo8926

Жыл бұрын

@@a_fuckin_spacemarine7514yeah cuz he was on his come up at like 11 or 12 lol. Dude is the Tunechi of KZread fitness.

@SausageDynamo

Жыл бұрын

Lol

@mo4d-7

Жыл бұрын

Eat some of this 🧁 🍞

Great timing. I just lost 40 lbs as of yesterday and am moving into a bulk. I was explaining to someone the mind fuck of working so hard to lose that weight, see the scale go down, and then watch the fat (slowly ideally) come back. You basically have to re-wire your brain

@lindsaytoussaint

Жыл бұрын

100% in the same situation. Best of luck to you! ✊🏾

The value of Omar's videos for me are that he doesn't try to develop new information, but he takes very foundational information, and presents it in real applicable ways. This was a great one

Thank you Omar! I really needed to see this video.

Good info bro thanks. Keep spreading the message 💪🏻

It's good to have you back!

Dammit did I need this five years ago. I spent YEARS obsessed with sneaking some little bits of muscle gain while sitting around 12% body fat. I just couldn't square with the idea of gaining body fat for the sake of those gains. I spun my wheels banking on that maingaining idea for way too long. This year, when I turned 38, I finally committed to building muscle. I gained 18lb, and my strength shot up. Now I'm cutting from something like 17% body fat, and I'm happier than I've ever been with my physical capabilities. Outstanding video.

Thanks for always keeping it real Omar 🙏🏻

Dang you are looking sun-kissed, sir! Anyway phew I’m definitely in this headspace right now. I’ve been obese for the majority of my life - and very underweight prior to that (trauma is fun, amirite?!). So now that I’m finally at a normal weight (down 85lbs) and muscle/fat ratio and I’ve fallen in love with lifting, my soul is saying “let’s do this! let’s get swole!” but my mind is saying “ahhh don’t gain fat again!” So I really appreciate you talking about this in detail! 🙏🏾🤘🏾

Needed this video, I was almost 190 over quarantine at peak and for a 5'4 manlet, I looked like a titan from AoT lol. A year ago I finally did something about it and just reached my goal of 145! But now instead of just being less weight I want to build muscle as well, and had been struggling with the idea that I'd have to gain weight back. Its like, it took me a year to get here and now I need to go back up, I have to condition myself to embrace the bulk when for a year I hated looking that big. However, now that I'm armed with all the nutrition knowledge I learned over the year, a consistent gym schedule, AND knowing I dont have to get as big as I once was it'll take less time and hopefully I'll be more comfortable!!

Glad you are back Omar!

I stayed tiny for a long time because I wouldn’t bulk. You have to. You just simply have to as a natural. My lifts are finally passing the intermediate range.

Great advice. ☺️ Proprops for Omar!!

Consistency over the long game is the key for many things, lifting and physique goals included

Superb video. Helped alot to stay on course as Im getting abit softer now 2 months in to the bulk.

Damn I missed Omar, I hope this keeps consistent posting

That advert compelled me to buy. Magical

Consistency, consistency over time. Yes, dedication, that's the 'magic bullet'. Great video Omar.

I think that’s your best video yet.

Nice jacket. Even better information. Omar Surf Clam is back baby

Good to see you back with the content, it's quality as usual. You're one of the OGs.

ngl Larry looked real nervous when Omar started posing.

@OmarIsuf

Жыл бұрын

Shortly thereafter he fled to Dubai, hasn’t been seen back in America since

I love this knowledge!!!!

Love you Omar 🤙 Great Video as Always.

Awesome video! I think the same diet logic also applies for powerlifting or Olympic lifting when you are trying to peak. Def need to have an appropriate calorie surplus to sustain the volume and intensity of a peaking cycle

Anecdotal evidence my boy Omar is right: I can speak to the benefits of the long (uninterrupted) duration of the bulk. I've been lifting seriously for about 8 years following a mostly powerbuilding style of training. I've been in a moderate surplus and working over those weights for the last 3 years now (without a real cutting phase to interrupt) and I've gotten massively stronger and bigger over that time. I've gained at least 20 pounds of mussel and my lifts have gone up by a solid 15% across the board. Now I'm transitioning into a cutting phase and looking forward to seeing those gains (gained at least 20 pounds of hunkiness as well). By my calculations, with a successful cut, I'll end up at 210lbs, 12% body fat, as a 5'5" guy. FYI, my cut will just be intermittent fasting 18-6 and trying to keep the workouts at about the same level as during the bulk.

Thanks just needed this one. Recently have to fight comments about belly fat.

Omar you da best

100% agree. I was the most jacked, and strong I had ever been after I committing to a long slow bulk. About 18 months to gain 20lbs (150-170), then I just stayed there cause I liked my body composition, and my sleep health had improved a lot. No more struggling to fall asleep.

I compete in the 69kg class in powerlifting. I find that national records are a big motivator, on top of hitting gym and comp PRs, but I'm not competitive in the next weight class, so it's very difficult to envisage going up and maintaining my motivation to keep putting my ageing body through this (I'm 44 in a few months). I just did a comp this weekend that did not go well. I let myself train around the 71kg mark, and then the plan was a gradual decrease plus lose about 1kg water weight with hot bath the night before. This has worked well enough in the past, but I didn't watch my intake well enough in the week leading up to the comp and I basically had to starve myself over night as well as not drink any water and bath down to basically dehydrate myself quite a bit just to make weight, and my performance sucked (failed each 3rd attempt, with squats and deads attempting a 5kg all-time PR and bench being equal gym best but 2kg comp PR). I think I'm at the point where I really should be going up a class, but I don't want to be unhealthy and I don't want to make it impossible without torturing myself to get down to the class I'm competitive at :/ Next year I will be in line for a bunch of national records if I can maintain my current best lifts and compete at this weight (so yeah, it's not just about being scared to lose abs).

Finally you’re back hope for consistency on the channel now

My man here is preaching my daily struggle.... everytime I eat I tell myself eat more to get eeeeuge and then when I cardio I say cardio more to get shredded.

Dick Dangler ad at the end wtf lmao, genius!

DAMN i needed to hear this

“Maingaining is some bullshit” - Book of Yokealations

@Postermaestro

Жыл бұрын

it ain't wrong

Good vid.

Absolutely agree with this

Literally what I needed to hear today. Thanks!

Omar needs to release a skin routine

OMAR'S BAAAAACK! omar's back ! Oh happy days!

started bulking in january. been on a cut for 3 weeks and it’s amazing how quickly the visual changes happen. so much easier to get slim than getting strong. psychologically challenging but so worth it if you time it right for summer.

@RKOFitness

11 ай бұрын

….*sigh*

Rock on, Omar!

This is so true. Looking back at my 16 years of lifting I gained basically all of my current muscle by doing dedicated bulks throughout the first about 12 years of my lifting. The last 4 years I've been mostly just staying lean, and it has completely halted any further progress. You need to go up in weight if you want to add any amount of muscle once you're past the beginner phase. I've been going on a bulk again and the last few months I've suddenly started to look big again. You also can't be shredded, natural and look big in clothes. The curse of the natural bodybuilder. Once you accept it and embrace being a bit higher fat percentage (not fat, but also not shredded/very lean) you will love your look and actually looking like you lift in a shirt.

I've realized this exact thing recently, but decided I need to cut to a lower BF% so in a week I'm not jumping off the bulk. Thanks for the video!

Great vid, I myself fall into the trap of trying not to stray more than 10lbs or so of my “ideal “ physique and although I know that I need to keep gaining it’s a tough psychological hurdle to overcome especially since I was overweight for a long time.

a coach greg video is coming! i agree with omar tho

Great video, beginners don't understand they can make the best progress of their life if they would only be willing to bulk hard for a year and follow a proper linear periodisation program like starting strength. I wasted the better part of a decade making the mistakes Omar talks about. Not following a proper program, just some BS generic bb split, cutting too often because I wouldn't gain any muscle or strength while bulking because I wasn't in a proper program. Fast forward to me doing starting strength and bulking hard af I went from a 225 squat for 5 to a 375 squat for 5 in like 5 months. I was hitting like 230 on the bench for 5x5. My bw went from 180lns to 225 in that time at a height of 5ft11. Sure I wasn't lean, but I didn't look bad either, milk monster mode. And when I did cut down the difference was night and day. Kids would come up to me at the gym asking how to get like me. They never liked hearing that you have to gain a bunch of weight and actually be uncomfortable. Newbies are often too much in their insecure arc to believe you. Instead they go ask some dude that's genetically lean no matter what or copy some fitness influencer. Can't say I blame them - I did the same thing as a noob. The truth can seem too complicated and not worth your time when you have random jacked dudes telling you "just do this". We really do need to normalise bulking, but more than that we need to normalise beginners accepting they are beginners and that they should train appropriately to maximise their gains. I always put it to people like this: if you could add weight to your bench to your bench 1x a week or 3x, which would you choose? Because that's the reality of being a beginner - you really can make progress 3x faster than an intermediate, and that's why people who maximise their gains on a reputable beginner program blast past everyone at the gym who have been spinning their wheels for years in just a few months. If you are a noob reading this, or at least if you don't have those basic numbers I mentioned do yourself a favour and go read starting strength and practical programming. If you are aren't willing to invest any intellectual effort in your training then have fun staying the same forever. Peace.

@K4R3N

11 ай бұрын

I am a noob and I just received my copy of SS. I'm 45, 6'1" 185lbs maybe 23% bf by the looks of things. Yesterday's numbers, Squat 150 5x5, Deadlift 225 (3x3 felt heavy), OHP 80LBS 3x5, bench 160 3x5 and I can run a 28 min 5K (not very fast but at least it's under 30 mins!). Going back and forth on "lean bulk" ideas or "just go ahead and bulk". Never had a 6 pack my whole life anyway.

A much needed topic to address 💪🏽

Banger vid

Needed this video to remind me to not be pissed off for losing abs during a bulk👍

Merci!

Merci.

Wish I saw this 7 years ago

I think it is lack of full range squatting, caused by the movement restrictions from substandard gym clothing...

No bulk, no peach 🍑

@fabiocastro2122

Жыл бұрын

No bulk, no bitches

@Reppintimefitness

Жыл бұрын

Big Facts 😂

Funny u posted this I literally was having that issue i started bulking and I most definitely see and feel it’s different

thanks Omar. Alex Leonidas put out a great video on how the bulk is key to long term success. It's uncomfortable seeing that waist measurement get bigger but it's totally necessary

i def agree with this but this is why i add a mini cut at a 4 to 1 ratio: So lean bulk 4 months and cut for 1

Yooo, I saw one of your vids like 10 years ago and it looks like you haven’t aged! Besides eating healthy and lifting and smashing dimes, what else do you do?

Real talk

How long before we get a Coach Greg reply?

What kind of jacket is that? I like it.

Omar looking as young as ever

Building muscle in a caloric deficit definitely isn’t a myth if you’re higher bf% and/or detrained/untrained. I agree that it’s not a long term strategy, but it’s important for newbs to know it’s more than possible for them

Title or message could be a bit clearer. “Seismic” gains as you referred to it. Bulking is almost always gonna be the most efficient way to do it. People exercise for different reasons and around different circumstances. But you’re right, as someone with “body dysmorphia” I am uncomfortable with being too heavy. Fat goes straight to my face first.

What about a gym newbie who's "skinny fat"? Do I bulk first to add that foundational strength and muscle, or do I cut first?

Chris Jones said it best: if you are afraid of getting fat, you will never be jacked.

I can definitely attest to that, I started lifting in mid 30's and was trying to lose weight, no muscle gained, started my first bulk and boom, suddenly i start growing

@greatgambleino8918

Жыл бұрын

i think i looked just as good at 230 verses 190... just 40 less mass not 40 less fat

Bro, why you gotta do Jay that way. Man is a legend.

Ty Mr Surfclam

Omar forever the natty goat.

After watching the video I can say you and Greg Doucette agree on this one more than one would think reading the title. Greg is just not a fan of dirty bulking (which is logical)

I’ve been bulking since Jan. might so a tiny minicut my bf is up by 3.5% and keep going

Luv u & Luv the bulk x

I like the damn video.

I gained 30lbs in about 6 months! Now I've been cutting a bit and im down to 204lbs, and 22% bf, so i figure I'll get down to 195lbs and be at about 18% bf, idk why i figure this, I don't math. Anyways, that will net me a 10lbs increase in lean mass. That'd be worth it imo, i started at 185, 17% to 18% bf. Was quite easy to maintain that, literally didn't even have to think about it, ans ate whatever i wanted, so long as it was vegan (vegan candy gummies are great).

Came for the info, stayed for the ad.

Not the silk magnums. 😵😂💳

Im 41 and barely started training again haven’t trained in 7 years how should I bulk

Team Permabulk checking-in.

I felt like Omar was talking straight to me this time.

Is that unicorn the next raskol shirt?!

Been at it a very long time, I like being lean in between shows, not everyone wants to be huge. The fact that we are natural says it all, we don't expect to be huge, we train for something else. To do what you say means an extra wardrobe, constantly changing nutrition and not being consistent (the #1 in a fitness lifestyle). I use all the training methods, just on a smaller scale. being aesthetic all year round is awesome.

Not sure if this applies to obese people who workout. I'm personally on a mission to lose weight and build muscle (re-comp). I'm a little more than 1 year in without issues, down over 100lbs, and have gained a lot of muscle. Eventually I will run low on body fat and probably will have to eat over maintenance to continue gaining muscle. What body fat percentage/range should I start eating over maintenance to continue gaining muscle? I feel like I'm nearly there...

@jonmacbuff2268

Жыл бұрын

My experience is that the gain train slows down around 20% body fat and will be almost impossible at around 15%.

Gold. Exactly right. The moment I add a little fat... get scared and want to cut back.

If you’re having to watch this video, treat maingaining as if it doesn’t exist because it clearly isn’t what you need, nor is it likely working for you.

4 the algorithm 💪🏻

Did 5 sets of 30 rep back squat and i was ok for a day then 2 days after i cant walk. Does bulking mean more nutrients to recover?

Premabulking baby, HINDENBURG mode, WooOOoo nature boy, kpissoutbye!

You sound like this was a problem or sth. 😀Marshmallow cheatday let´s gooooo! 😜

Would advanced lifters require a similar surplus as intermediates? You could argue that advanced people build muscle slower so would benefit more from a surplus. But, they also build less muscle so they could do with a smaller surplus as they get fatter quicker. Thoughts?

@jonmacbuff2268

Жыл бұрын

I'm not sure, but I imagine that the bulk would have to be over a longer duration and the surplus might have to be bigger. Look at professional strongmen; they get to musculature levels that most bodybuilders would dream of by staying in the bulk for years on end.

Even non-natural lifters need to bulk depending on their body type

FACTS

Once I stopped caring what I looked like, my training has become so much more enjoyable.

I'm currently 150 pounds/68kg. Look skinny with shirt on but got belly fat. I think I'm skinny fat. I've been cutting for 6 weeks trying to loose that belly before I bulk but I just look worse without a decent muscle frame.

I’ve never had abs, I’ve been training for a year and a half and I’m on my first cut. I’m down from 220 to 200 @5’8 I’m aiming for 185 and don’t intend to get any leaner. After that I’m gonna bulk for the next 2 years, good consistent progress and when I graduate from nursing school I’ll have my second ever cut.

@kuyab9122

Жыл бұрын

What's your SBD PR?

@claybowman1242

Жыл бұрын

@@kuyab9122 I have a 315 squat (I like high bar atg) 405 deadlift and a 240 bench so really I’m not super strong but I do enjoy strength.

@kuyab9122

Жыл бұрын

@@claybowman1242 Good bench tho

@claybowman1242

Жыл бұрын

@@kuyab9122 it’s decent, I was making steady progress all the way until this cut started and intend to make more once it’s over

Thanks for this video iam at 190 cm and only 78-79 kilos I have abs but yeah …. I wanna be bigger .. and Ian afraid of losing my „physic“ I was (Iam afraid of gaining waight)