00:00if your bulk is slowing down or never
00:02really took off much to begin with then
00:04there might be a few tweaks you can make
00:06to finally change your luck so stick
00:08around for this whole video cuz I'm
00:10going to give you three bulky tips that
00:12can finally get you on the right track
00:14let's get it first let's cover our bases
00:17and quickly explain what bulking is
00:19bulking is a nutrition strategy with a
00:22primary goal of increasing body weight
00:24by simply increasing food intake
00:26measured by calories ideally with the
00:29addition of resist distance training and
00:31protein intake the weight you gain
00:32consists primarily of muscle mass with
00:35very little in fat Mass so conceptually
00:38bulking is pretty straightforward you
00:40got to eat and you got to train but as
00:42easy as it sounds getting results on the
00:45other hand as you all know can be tricky
00:48and we're not talking about just
00:49short-term results but let's be honest
00:51who hasn't done a bunch of bicep curls
00:53and inflexed in the mirror thinking oh
00:55man my bulk is kicking and it's only
00:57been 2 Days in reality our results might
01:01seem rather poor even after months of
01:04bulking and if that's something you've
01:06experiened then I definitely recommend
01:07trying out these three bulking tips I'm
01:10about to share with you first up if
01:12you're not seeing results from your bulk
01:14you might want to take a break from
01:16bulking what people don't realize is
01:18that a deliberate weight gain focused on
01:21increasing muscle mass can actually be
01:23very physically and mentally taxing it
01:26can cause bloating issues frustrations
01:29and might even make you
02:30up your training although bulking does
02:32not technically cover training they
02:34obviously go hand inand and struggles in
02:36your training can lead to poor muscle
02:38gains but you're probably asking Mr
02:41picture fats how exactly should I switch
02:43up my training well I actually have two
02:45recommendations here which essentially
02:47makes this two tips in one so a little
02:49bonus first if you are following a
02:51hypertrophy based program try to either
02:53add a strength component or switch to a
02:55strength-based program entirely if your
02:58current program involves a lot of 10 to
03:0015 rep sets where you rarely go above
03:0270% one rep max which is super popular
03:05for hypertrophy or bodybuilding programs
03:07then you might be leaving a lot of
03:08strength gains on the table now although
03:10you can build plenty of muscle without
03:12necessarily focusing on strength and
03:14vice versa there will always be a
03:16correlation between the two it's simple
03:18mathematics the heavier weights you can
03:20lift the higher your 1 RM the more
03:22volume you can do which then can mean
03:25more muscle growth so jump into a
03:27training block of about 4 to 12 weeks
03:29where you do something like 3 to six
03:30Reps for 85% 1 RM or higher that way you
03:33can really drive that strength
03:35adaptation and push your volume to
03:37Greater Heights the other training tip
03:39interestingly is to not really even
03:41bother with rep ranges but more so your
03:44effort if we look at the scientific
03:46literature an important factor for
03:48muscle growth is taking your sets close
03:50to muscular failure unfortunately
03:53training close to failure is something
03:55people hardly ever do and don't worry
03:57it's not just you fellow beginners but
03:59but some research has shown that
04:01experienced lifters have this problem as
04:03well now sure the reason can be that
04:05people just don't want to train hard but
04:07it's also likely that people just don't
04:09know what training to failure actually
04:11feels like so if the final rep of each
04:14of your sets feels super easy then
04:16you're going to leave a lot of gains on
04:17the table and that's where the concept
04:20of training with subjective effort
04:22scales like RP and rir comes into play
04:26if you never heard of these essentially
04:27they are scales that determine our
04:29proximity to failure in each set for RP
04:32short for ratings of perceived exertion
04:34it's usually a 1 to 10 scale where 10
04:37means you've reached maximum effort or
04:39reached failure rir is short for reps in
04:42reserve which means exactly what it
04:44sounds like and that's the amount of
04:45reps you have left in the tank after you
04:47finish your set just like a 10 RP and
04:50rir of zero means reaching failure so if
04:54we want to get close to failure we want
04:56to take our sets to an 8 to9 RP or a 1
04:5923 r i but to know how those ratings
05:03actually feel like we need to know how
05:05training all the way to failure feels
05:07like first and that's exactly what I
05:09would recommend everyone to do early on
05:12in their training experience now of
05:14course you want to be smart about it
05:16make sure you dial in your Technique
05:18first maintain good form throughout your
05:20reps ask for help if you're not sure we
05:22have a form check channel in our
05:23picturefit community Discord which can
05:25help make sure you are lifting safely
05:27and with a spotter if needed and and
05:29then do your reps to the point you can
05:32absolutely physically no longer move the
05:35weight up even if your life depended on
05:37it that's reaching failure also make
05:40sure you're reaching failure in a
05:42variety of rep ranges cuz failing at
05:44five reps feels very different than
05:46failing at something like 20 reps once
05:48you get failure lock down quite well you
05:50can then Implement an RP or R oriented
05:53training protocol it's still good to aim
05:55for a certain rep range maybe like the
05:57usual 8 to 12 reps as long as you make
06:00sure you get close to failure within
06:02that range in the end we're just trying
06:04to make sure the proper effort is there
06:07which can very well make all the
06:09difference to your bulk and the final
06:12bulking tip is to temporarily go on a
06:15smart dirty bulk usually with bulking
06:18you're trying to hit a calorie number
06:19that is just slightly above maintenance
06:21like about 3 to 500 calories that way
06:23you're not gaining weight too quickly to
06:25avoid putting on too much body fat
06:28however since our calorie number are
06:30mostly estimates it's not always
06:32guaranteed that we are eating in a
06:34surplus worst case you might actually be
06:36in a deficit for this reason people
06:39often decide to dirty bulk instead where
06:41you just eat so much food that you
06:43essentially guarantee you're in a
06:45surplus but then that also means that
06:48you'll likely put on more body fat than
06:50you'd like so what do I mean about doing
06:52a smart dirty bulk well in this case you
06:55are still going to aim for that Surplus
06:58you originally calculated but but then
06:59eat above that but only by eating more
07:03protein this type of dirty bulk in my
07:06opinion is beneficial in three ways one
07:08protein and its amino acids are very
07:10essential to our bodies and bodily
07:12functions so compared to fats and carbs
07:15protein is the macronutrient least
07:17likely to be stored as body fat two
07:20eating more protein has shown to
07:21increase satiety or to feeling of
07:24fullness if you feel more full your
07:25dirty bulk won't get too out of hand now
07:28of course if you're Str struggling to
07:30reach even your normal bulking numbers
07:31then this is not a good thing but if
07:33that is the case it would be more
07:35important to look at your nutrition as a
07:36whole first anyway and three protein is
07:39the macronutrient for muscle protein
07:42synthesis the process that drives muscle
07:44growth so if you're one of the many that
07:46aren't eating enough protein then the
07:48smart dirty bulk can help you out quite
07:50a bit now I do recommend doing this just
07:53temporarily especially if it does push
07:55your overall calorie intake way too high
07:57but if there is a stark difference in
07:59your gains after doing this smart dirty
08:01bulk then it probably means that your
08:03initial bulk estimates might be too low
08:06so in a way that's another benefit of
08:08this smart dirty bulk to help you
08:10realize you need to adjust your numbers
08:12give it a shot there you have it my
08:14fellow bulky Bros and broettes three
08:17tips that can be the change you need to
08:19keep your bulk going strong if you have
08:21tips of your own or want to fight me
08:23about my tips well then let's cross our
08:25tips in the comments below other than
08:28that if you enjoyed this video then
08:29please give it a bulky thumbs up and
08:31share it with your dirty bulk loving
08:33friends subscribe for more and again let
08:35me know what you think in the comments
08:37as always thank you for watching and
08:39don't forget to get your
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