00:00the end result was that there was an
00:01average 600 calorie disparity between
00:03the two groups The dietitian guided
00:04athletes reading 600 calories more and
00:07when you look at the strength and the
00:08body composition changes unfortunately
00:10there was no statistical advantage of
00:12eating those additional 600 calories the
00:14only statistically significant
00:15difference were jump height and sprint
00:19worse folks I'm Dr Mike for Renaissance
00:22peration and we have a special guest
00:24here today this is Chris Evans you guys
00:26have seen him in Captain America and
00:28whatever else Chris Evans is done this
00:31nothing else yeah nothing else but um
00:33today he's using his Ultra ego which is
00:37strength conditioning body
00:41composition sport researcher at
00:44large coach athlete natural bodybuilder
00:47the whole thing this guy's list of
00:48accolades is kind of like an absurd joke
00:50that you would make up a superhero in
00:52our field and he's real here he is but
00:56he's not here because he's awesome even
00:57though he's awesome in his own time just
00:59fine he is here because he recently
01:03finished um being the head of a study an
01:07actual laboratory I just sit in the
01:08basement and well touch myself mostly
01:11that's how RP makes money I don't know
01:13but instead of just blabbing onto
01:15YouTube all the time like me he is
01:17heading up actual research studies in
01:19the actual scientific world and one of
01:22these studies recently that you
01:23completed had to do with asking the
01:25question of we want to see if people try
01:30to gain quite a bit of weight per week
01:33or very slow gain rate what's that going
01:36to result in as far as who gets the most
01:39jacked who gets the most pays the most
01:41fat guy price and how does that affect
01:44strength levels I mean this is exactly
01:45the kind of study that I want to
01:48know about and since I am Renaissance
01:51periodization I'm important it's all
01:53about me uh we had you on the channel to
01:55try to talk about the study Eric I will
01:57now be extra quiet tell us what is going
02:00on well first I do have to thank you
02:02guys because uh we paid our dietitian
02:05who managed the arm of the study that
02:07was the nutrition side of it which we
02:08were blinded to on the training side of
02:10it so we didn't let that influence the
02:13results of how we trained explain that
02:14in normal people terms really quick
02:16absolutely so we had a bunch of people
02:17we recruited trained men and women who
02:20could at least squat a certain amount of
02:21their body weight bench a certain amount
02:23of their body weight at least a year of
02:24experience training at least two times
02:26per week hard people who lift people who
02:28lift and we actually got some
02:29competitive B Builders competitive PS in
02:31there it's a pretty well- trained cohort
02:33um and then we randomize them to one of
02:36three conditions uh being told to eat at
02:38maintenance which we operationally Divi
02:41uh defined as not seeing their weight
02:43increase or decrease more than 1% over a
02:45given time per for an eight-week study
02:47eight we study correct um or a small
02:49Surplus which was an intended surplus of
02:525% okay or a larger Surplus an intended
02:55surplus of 15% and why I'm saying
02:57intended will be important later as I
02:59discuss the finix okay and then what we
03:01did is they came three times to the week
03:03at the sprins labs at aut uh where I
03:06work as a senior research fellow in
03:08strength conditioning and Sports
03:10Physiology it's a nice thing to say on
03:12her first date she's like so like what
03:13do you do you're like blah blah blah
03:15blah blah blah she's like oh my God I
03:16would get wet never call back yes they
03:18never they never call
03:20back um and then we randomized to that
03:23and we brought them into train with us
03:24three times a week and we did not know
03:27those of us running the training study
03:28at aut which one of those three groups
03:31they were in only the nutritionists knew
03:33only our register diean who was paid by
03:37RP I didn't pay anyone you paid me and I
03:40paid him yes so back in the day we kind
03:41of had two I think studies that are
03:44representative of some of the trends we
03:46saw there's one by rosnick and
03:48colleagues in the early 2000s and there
03:49was one by As Americans call it G but
03:53it's probably like G from Ena Gara from
03:55I think uh Norway she Norway have 14
03:59nuclear powered aircraft career battle
04:01groups we say American so gu we're going
04:04to go with G for this channel that's
04:06right so uh G found in Elite athletes
04:10not necessarily weightlifting athletes
04:11but they're doing strength conditioning
04:12they're doing sport work and they had a
04:15very applied study each one of these
04:17athletes was given individualized weight
04:18gain goal yeah we talked about a lot I
04:20used it to inform the first edition and
04:22the second edition of my books and I'll
04:24probably incorporate the study we did to
04:25make recommendations on weight gain and
04:27they had him gain weight either with a
04:29registered dietician giving them more
04:31aggressive program or a self-guided hey
04:34try to put on some muscle e little bit
04:35more than normal you do your own thing
04:36and these aren't you know like male
04:38bodybuilders reading magazines so they
04:40end up being in a smaller Surplus doing
04:42ad libidum which isn't what you
04:43typically think and also they're Elite
04:45athletes they know about maintaining
04:46body composition the end result was that
04:49there was an average 600 calorie
04:50disparity between the two groups The
04:52dietitian guided athletes are eating 600
04:54calories more and when you look at the
04:56strength and the uh body composition
04:59changes is unfortunately there was no
05:01statistical advantage of eating those
05:03additional 600 calories the only
05:05statistically sign significant
05:06difference were jump height in sprint
05:08times which got worse of course because
05:10they got heavy yeah exactly had to drag
05:13my own fat ass around yes so there was
05:15it sounds terrible five times more fat
05:17gain in the group that uh was in the the
05:20larger Surplus but there was minuscule
05:23fat gain in the group that was you know
05:25in a 600 calories less Surplus yes so it
05:28was it was modest fat gain but certainly
05:31a lot more and significantly more than
05:32the other group with no differences in
05:34lean body mass or performance except for
05:36those negatives so what I remember from
05:38that study is that uh on statistical
05:40tests there was no significant
05:42difference but on the raw comparison of
05:45means the group that got the Surplus
05:47gained one and a half
05:49times within the ability of our
05:51instruments to detect which by
05:52statistics you know is is not in that
05:54window they did gain a lot more muscle
05:57but it's such a tight measurement that
05:59it's like it's about the same like if
06:02I'm looking from space and you launch a
06:04rocket and I launch a rocket your rocket
06:06goes 150 feet blows up mine goes 75 feet
06:09and blows up the person looking for
06:11space like yep they both suck and it's
06:13like but mine's double like yeah but it
06:15could have blown up and the fuse could
06:16have it's just random chance at
06:17this point the means were higher in the
06:19group that was consuming more I don't
06:20remember if it was 50% higher and there
06:22were a few metrics whether we're talking
06:23about the strength on various lifts or
06:25just the lean body M it's just people
06:27looking for opportunities to justify
06:29Mega bulking that's how I felt when I
06:31was looking at it I was like how do I
06:32justify eating a fuckload of pizza yes
06:34yeah I think the important thing to
06:36remember for this study though is that
06:38it was uh athletes doing a 4day Upp or
06:40lower which is great I think that's a
06:42more ecologically valid approach but
06:44they were also maintaining their
06:46concurrent training for their sport um
06:49and it's also difficult to conclude
06:52something about like the kind of lifters
06:54who really wanted to conclude on that
06:55like it's handball athletes like some of
06:57them were great comparisons others were
06:58not yeah yeah so we had that so okay we
07:01got limitations here and then we had
07:03rosik and rosik is the the the perab
07:06bulkers dream this was untrained
07:09males in their 20s and they were brought
07:12in in three different groups uh one just
07:14following their habitual diet and the
07:15other two groups who are essentially
07:16given weight gainers 2,000 calorie
07:19weight gainers per day per day so it's
07:23supposed to be 2,000 calories on top of
07:25their normal diet now one of them it was
07:27pure multitran just carbs the other
07:29group was basically a multiex way blend
07:32pause there was a product made in Canada
07:35which I consumed often back in the early
07:372000s mid 2000s that was exclusively
07:40maltodextrin and dextrose polymers in
07:44the ingredients and it was literally
07:45branded and called just
07:47carbs no joke I I'm not mad because
07:51that's accurate advertising accurate you
07:53got to love it I love it sorry please
07:54continue so anyway there was the just
07:56carbs group and then there was drinking
07:58the stuff correct okay and then the
07:59other group is taking a liquid weight
08:01gainer that is a mixture of some protein
08:03and carbs and they were seeing which one
08:04would be better and the answer was in
08:06untrained young men it don't matter it's
08:08all amazing because they gained three
08:11kilos over eight weeks both of the
08:13experimental conditions of body mass and
08:16on average they gained three kilos of
08:19lean body mass meaning that on average
08:21in rosin whether you're just throwing
08:23down 2,000 calories of just carbs or
08:26it's actually a mixture of say whey and
08:28some carbs and you're training
08:30hard whoa you can gain nearly a pound a
08:34week of pure lean mass now obviously
08:36some of that's not necessarily actual
08:38tissue but it paints an amazing picture
08:41for bulking sure right now the thing is
08:43is that in my experience as a coach of
08:46many many natural bodybuilders and my
08:48own personal experience where I went to
08:50this well multiple times without much
08:51payoff after the first time I have a few
08:53love handle situations from that
08:56stretch skin yeah you can go to that
09:00once and maybe if you get things right
09:02and you learn a lot and you didn't fully
09:04milk out your newbie gains on my
09:06experience is sometimes you can get that
09:08intermediate kind of late bump or you
09:10can get things right you know but it's
09:12very difficult to like that magnitude of
09:14bulking after your anubi gains are done
09:17is going to reliably result in fat gain
09:19so when we see rosnick untrained when we
09:22see gu trained athletes and then we see
09:25our study which is a reasonably trained
09:27cohort and we see the relationship that
09:29we saw with the biceps it kind of paints
09:31this picture of hey training age is very
09:34important if you're a late stage
09:36intermediate or if you're an advanced
09:38lifter you probably want to be very
09:40cautious and to choose an appropriate
09:42size Surplus or accept the fat gain for
09:46what it's probably going to be if you
09:48think that maybe at least I'll gain a
09:50few pounds of muscle this way don't
09:52imagine that you're 500 calorie Surplus
09:54is all going to go to your
09:56muscles and that's something I want to
09:58talk about as well is it really comes
09:59down so back to that g study even if
10:02there was more muscle gain I think an
10:04important consideration is the ratio of
10:07lean to Fat Mass gains um for some
10:09people it doesn't matter like let's say
10:10you're 8% body fat and you're happy with
10:12the way you look and let's say you're
10:14male and you're happy with the way you
10:15look at 22% body fat yeah that is in
10:17most cases objectively healthy when we
10:19look at population level data sure you
10:21know like 23% is is typically where you
10:23start to see issues especially if you're
10:25car a lot of muscle mass and you're
10:26active right yes so if you go from I
10:29know the internet says 15% but don't
10:31trust the internet in fact stop
10:33listening I think we've said 15% yeah
10:35we've caveat a show please yeah so
10:37anyway yeah I would I would guess for an
10:39active person who's who's doing all the
10:41things right eating a healthy diet in
10:43terms of qualitative inclusion of
10:45micronutrients fiber all that good stuff
10:47if you were to move as a male from 8% to
10:4920% I'd be surprised if you're active in
10:51training that you'd see substantial
10:53degradation in your health markers so if
10:56you're comfortable with the way you look
10:57and you go from 8 to 20%
11:00and you are going to stay there
11:02absolutely who cares about the ratio
11:04right you put on some muscle however for
11:06a guy like me or my clients where I
11:08ultimately have to get all of the
11:10visible subcutaneous body fat off my
11:12body how hard is that going to be for me
11:15correct do I have to diet longer do I
11:16have to diet harder and that met
11:18regression I just talked about if a 500
11:21calorie deficit on average is going to
11:22stop hypertrophy at a certain point it's
11:25going to induce atrophy you know at the
11:27very least if you say okay how many 00
11:29calorie Surplus deficit days do I have
11:31to put together to take off 21 pounds of
11:33adapost tissue and you're like oh that's
11:35a 58 we prep exactly otherwise you're
11:37like how much muscle am I willing to
11:39lose for this and that usually doesn't
11:40pan out well in my experience no
11:42ultimately this goes back to the parable
11:45of the tortoise first the hair and that
11:47if you can be patient and extend the
11:48gaining phase over more time that's
11:51probably going to be better and if I was
11:53to if you were to put a gun to my head
11:54and say Eric just using empirical data
11:58do we know that larger surpluses are
12:00better than smaller surpluses I have no
12:03data to support that all I can tell you
12:05confidently is that being in a deficit
12:08is a downside and I will say based on
12:10our data though given that it was
12:12actually challenging to get people to
12:13follow a small Surplus you need to think
12:16about what's feasible in the real world
12:17yeah so prescribing very very very small
12:19surpluses even if it might be
12:21technically better if you can't actually
12:23reliably follow that it's probably
12:25better to go you know what let me make
12:26sure that I'm eating enough so I'm not
12:28in a deficit 50k Cal Surplus because if
12:31you think of a quick thought experiment
12:33250k Cal Surplus let's take some
12:36shortcuts mathematically and say that's
12:38roughly half a pound of tissue gained
12:40per week let's say we're bulking for uh
12:4316 weeks it's a quick qu good consistent
12:46bulk let's say 100% of that is body fat
12:49like we really up or like God's
12:51like hey you ran out of genetics so um
12:54you know in the grand scheme is 8 pounds
13:00I mean man that's like six weeks of
13:03dieting and most people will be able to
13:05get that off without having to lose any
13:07muscle in that short a time frame so
13:10it's not the end of the world
13:11you know what I mean uh but on the other
13:13hand if you're talking about going to
13:16Super bulk mode you're okay 750 K Cal
13:19yes Surplus it's like you may actually I
13:24theoretically purely theoretically this
13:26is my supposition that you will
13:28absolutely absolutely see higher real
13:31gains in muscle with an escalating
13:33Surplus up until health and discomfort
13:35stop you from sleeping properly and then
13:36you actually gain less muscle as you eat
13:38more but I think up to a th calories
13:40definitely 750 you will see higher
13:42theoretical gains in muscle but when the
13:45gain in fat is triple but the increase
13:48in muscle gain is 5% undetectable by
13:51modern instruments you got to ask
13:53yourself like you did earlier am I
13:55really going to diet 18 pounds of muscle
13:58off over the next next six months so
14:00that I can consolidate my half kilo of
14:02muscle gain if you're at that level
14:05where that's the only thing that's
14:06working and you're trying to
14:07finish out your pro career dope if you
14:10are a reasonable person if you compete
14:12actively in bodybuilding you got to try
14:15to get the moderate to low surpluses are
14:18you comfortable saying somewhere between
14:20200 kilo calorie Surplus and 400 kilo
14:23calor Surplus is where most people
14:25probably find their best combination of
14:27actual gains not unre reasonable body
14:29fats to take off and a comfort with food
14:33and lifestyle that doesn't ruin it one
14:35way or the other and also a reasonable
14:37idea about and at least in some kind of
14:39mini Surplus I think so I think that's a
14:42pretty good heris super do you use
14:43another one you think is more particular
14:45I normally I actually like people to
14:47work more off of their weight change um
14:51rather than necessarily a Target Surplus
14:53like you can set that at the start but
14:54the way you Auto regulate that is going
14:56to be your bio feedback so if you're
14:58doing that right you're not going to see
15:00precipitous weight gain on a week to we
15:02basis so looking at something like a
15:03twoe average and seeing your body weight
15:06go up at a certain rate I generally
15:08would recommend say an advanced lifter
15:11to only be gaining say 1% of their body
15:13weight per month sure and then you can
15:15basically scale that up say half a
15:17percent as you come down to intermediate
15:19and novice a novice yeah 2% of your body
15:22weight per month intermediate somewhere
15:24between the two I think that's a nice
15:25way to do it as well yes let me present
15:27to you another idea here and love to
15:29have your take on it right in in the
15:30vein of this something that I've taken
15:33please tell me if this is wrong
15:34something I've learned from talking to
15:36you about this in perus and literature
15:38myself my butler is really they perusing
15:40give me executive summaries I like it
15:41when my name is in there a lot they is
15:44your butler name Mass I don't know their
15:46names I teed you up to help me out there
15:49oh the wonderful research review you and
15:51your colleagues publish monthly that is
15:53available through the mass link yes
15:56unbelievable folks that's how you do
15:58business but h serious note but mass is
16:00very serious so on another note yes um a
16:04lot of these studies are seeming to show
16:06something that unfortunately you and I
16:08both experienced in real life which is
16:10that getting irresponsibly fat
16:13fast is not Dependable way to gain
16:16muscle underneath yep and so we can take
16:19this and apply it to a new theistic that
16:20I'd like to see what you think about
16:22this if I'm looking in the mirror every
16:24few weeks and my ass getting fat what I
16:28used to be able to tell my myself was
16:29like under the hood man this is clear
16:31evidence of a surplus shit's happening
16:34yep I'm gaining pounds pounds
16:36pounds I wasn't getting super strong I
16:38wasn't visibly seeing my muscles change
16:41too fat for that but like bad news but I
16:43was like no no no this kind of CES has
16:45to be making big gains now that we know
16:47that's not the case is it possible for
16:50folks to use a combination of their body
16:52weight and their physical appearance to
16:54go okay if I'm still lean is but I'm
16:57gaining weight a little bit all as well
16:59this is probably the best I can do
17:01without any more finite measurement but
17:03if I'm getting real sloppy looking
17:05there's no compelling reason for me to
17:07keep looking sloppy unless I just don't
17:09give a uh and if I really most
17:11people let's be honest Eric most people
17:13watching this channel most people who
17:14know who we are they kind of give a
17:16if they're super fat like
17:18man and so if they're getting really out
17:20of hand fat would you be okay and saying
17:22like look it's probably time to rain it
17:24in a little bit and then make another
17:25slower run what do you think about that
17:27no absolutely Ely the your Surplus size
17:32is going to force you into a couple
17:33options if you do take a more aggressive
17:36approach to bulking it does mean that
17:38you're going to reach a body fat limit
17:40if as described by your your audience
17:43faster faster which means you're going
17:44to more frequently have to do something
17:46about that yes and you're also more
17:47uncomfortable during you do have get to
17:49have a lot of fun but you can have like
17:51two really fun unbelievable dinners
17:53where you eat Buck all every week and by
17:55adjusting your other metrics and having
17:56a high physical activity you can gain
17:58these rates we talking about you don't
18:00have these aren anorexic rates
18:01to gain at they're totally fine
18:03especially after a few weeks you gain
18:05some weight you're not really like as
18:06hungry as you used to be and you still
18:07have to gain that weight so it does
18:09allow you to because a lot of people why
18:11am I saying this a lot of people look at
18:12Super bulk life like just eat
18:155,000k Cal Surplus and they're like
18:17that's a fun dude but you and I both
18:18taken it to a place where it wasn't fun
18:20anymore yeah like I was eating milk and
18:22cookies because it was the only way to
18:23physically Jam the calories in that
18:24point I didn't even like milk and
18:25cookies I as soon as I went on a healthy
18:27diet afterwards I went from like four
18:29weeks without thinking about cheat food
18:31broccoli was delicious that's how
18:32unhealthy I was at the time but people
18:34think about that like man it's so much
18:36more fun but you can have a lot of fun
18:38on a lower Surplus just by making
18:41special times to eat special things and
18:42mostly sticking to kind of whole food
18:44healthy options do do you have
18:46experience with that personally with
18:47athletes AB they hate the slow
18:50approach I think that that typically has
18:52more to do with how well have they
18:54habituated to the bodybuilding lifestyle
18:56and I think as you get more and more
18:57advanced in the sport
18:59uh unless you really are pushing your
19:01body weight High um or you're trying to
19:04get to body fat levels or you just have
19:06a really strong appetite suppression
19:09response to to surpluses lots of people
19:11like which is true and it does happen it
19:13probably happens more in enhanced
19:14bodybuilders getting really really
19:15bigger than they ever other people from
19:17direct administration of antigens will
19:19feel approximate reduction in appetite I
19:22know multiple people are lucky
19:23 by the way because it
19:24makes pre-contest easy as your boy
19:26gets hungry as on gear it drives me
19:29well in The Natty World basically it has
19:31a lot more to do with where's your upper
19:32and lower intervention point or what we
19:34locally call your upper and lower body
19:36fat set point if you will and when you
19:38are pushing over a set point um that is
19:41when you really start to find that you
19:43get a lot of appetite suppression y so
19:47the but you have to question how much
19:49value is there getting me over my my
19:51upper set point anyway yes so maybe when
19:53your body's like hey I'm not hungry
19:54anymore you're kind of cool it for a bit
19:57maybe even mini cut a few weeks get that
19:59hunger back get a little leaner and then
20:01go up again what do you think about that
20:02yes so here are some of theistic I use
20:04um one is that if anything when you're
20:08higher in body fat you're more likely
20:10and able to put on muscle not only at
20:12maintenance but even in a deficit so
20:14you're not losing out on much by doing a
20:16mini cut but two a decent heris or
20:20Safeguard against bulking far too
20:22quickly in being the hair and not the
20:23tortoise is that you have to earn
20:26yourself and this is based purely on an
20:28experience no data that says this is
20:31science-based you have you're saying it
20:33so it is science based I am science
20:35thank you I am the law um who is that
20:38come on that's Stallone Judge Dread Eric
20:40I don't mean this as an insult that was
20:42the worst Stallone impression I have
20:44ever heard in my life and I knew
20:46Sylvester Stallone yeah yeah we had a
20:48falling out well I was hoping you'd
20:50introduce me yeah he said something like
20:52oh and I was like what he's like was
20:55that so that was a good stillone
20:56impression no it was it was worse okay
20:59right theistic I was going to recommend
21:02is a 4:1 ratio so that to earn yourself
21:05say a month mini cut you have to at
21:07least be in a surplus for four months
21:08yeah that's a great point because I
21:11think it prevents the
21:16phobic Wishy Wash one extra AB line goes
21:20away and you're like that's it man back
21:22to my pre-contest diet otherwise people
21:25will see me more fat in the gym than I'm
21:26used to someone will say something un
21:28kind on Tik Tok yep you know the rest
21:31the world collapses in a flame yep it
21:34also prevents people from doing too much
21:36because then they're forced in the scen
21:37like if you gain 20 pounds 30 pounds in
21:40four months and you what are you g to do
21:42about that in one month not yeah
21:45you're gonna it's it's going to result
21:46in this probably too much weight gain or
21:48you're going to be doing these mini cuts
21:50that everyone would be like what are you
21:52doing a medically supervised fast for
21:53yes you're very uncomfortable okay so a
21:55couple take- homes from this whole thing
21:57one if you thought that dreamer buling
22:00was going to work it'll work the best it
22:02can work when you're a beginner and
22:04training with high volumes really hard
22:06that it doesn't even on the numbers work
22:08so well then it's more of a question of
22:11can I get away with this more like if
22:15you're a super villain Who police can't
22:17shoot to death can you do bank robberies
22:19yes probably is it a good idea no
22:21there's better ways to use your time so
22:23that's the first thing second thing is
22:26if you're GNA go into higher surpluses
22:30don't expect that to reliably lead to
22:32higher muscle gain at least in the short
22:34term third idea is yeah really low
22:37surpluses are sort of incalculable
22:40increase your calories by 30 over
22:42maintenance is it's almost like a pro a
22:44procedurally nonsensical thing to do and
22:47thus you're better off shooting for
22:49something like 200 to 400 KCAL Surplus
22:51per week while you're bulking and
22:54there's another method of just bulking
22:56at what you think is a slow Surplus
22:58visual inspecting your body manyi
23:00cutting are necessary protein sparing
23:02modified fast maybe if you're cool with
23:03it you don't lose a ton of strength and
23:05you can rebound easy but if you had
23:06problems with that before and this thing
23:08is a disaster just don't gain as
23:10much and then when you lose lose a
23:12little gently and that tends to be a
23:14good process for you there and lastly if
23:17you are drug free which almost all of
23:19yours are thank god um the
23:22looking at body weight is really good in
23:24addition to that so you can guess at
23:26your calories however much you want
23:27there's people like I'm I'm in a 400
23:29calorie Surplus and I'm not gaining like
23:31when I got news for you you're not
23:33 gaining because where is
23:35the weight so measuring your body weight
23:37consistently don't worry about erratic
23:39numbers two week average gain roughly uh
23:43a percent of your body weight per month
23:45as an advaned lifter and to be honest
23:48man as a beginner intermediate unless
23:50you're ripped and starving i' say that's
23:53also good because then you just
23:54make lean gains for forever you don't
23:56have to try to get your fat ass into Mor
23:58fat say just take the good gains there A
24:00lot of times people like all right the
24:02not so great gains are this so I can aim
24:03for this like just get the gains get the
24:05gains just get them for longer what did
24:08I miss is that a decent summary of the
24:10 it's a very good summary I only
24:11have a few little footnotes to add to it
24:14hit me so on the first point it was uh
24:17if you're training high volume and hard
24:19that might support bulking but not even
24:20that well that is true with the group
24:22level because on average you're going to
24:24see the things that we see in meta
24:25analyses shake out for everybody
24:27ultimately on an individual basis you
24:29need to be training effectively for you
24:32and unfortunately some people are going
24:33to respond better to eight sets than 20
24:35some people are going to respond better
24:36to 30 sets than 20 and it's difficult to
24:38know some people respond better to going
24:40to failure with fewer sets and some
24:42people the opposite um and even in my
24:46circle where we have agreed upon the
24:48same principles we see large disparities
24:50in that so Jeff and myself respond very
24:53differently to training and therefore we
24:54train differently there is no one siiz
24:56fits-all second Point um about the
24:58Surplus size generally also true for
25:01everyone it's very difficult to follow a
25:0330 calorie Surplus and be accurate and
25:06that goes hand inand with okay therefore
25:07you should have a higher Surplus and
25:09then use the mirror check I will say
25:11that if you are a like a macron nator
25:13king and you're an advanced bodybuilder
25:16like myself I am able to follow much
25:18smaller surpluses than the average
25:19person so are my clients so there are
25:21cases where not only you're not goingon
25:23able to see much visual change over a
25:25short-term period And if you have the
25:27skill to use those smaller Windows of
25:31surpluses and you can have that level of
25:32precision it would on paper be better to
25:34do so that's probably only about 1% of
25:36the people watching totally and also
25:38there's a problem there where yes you're
25:41uh reliable enough but is your accuracy
25:44off and then you can only really confirm
25:46that with body weight change that'll
25:48take some time so one of my more
25:50proximate uh short-term cues I like to
25:53use for myself and some athletes is do I
25:56feel fed do I feel itic and recovering
25:59from training and can I sleep
26:01because if I don't feel fed I don't have
26:02energy to train I'm not sleeping I don't
26:04give a what it says on the paper I
26:06probably need more food to get me into
26:08that better State what do you think
26:09about that I think not only is that true
26:12and the same experience I've had and
26:13that I use in coaching but those the
26:16ability to have awareness of those biof
26:18feedback and kind of intuitive
26:20qualitative aspects also are present in
26:23the people who should have that kind of
26:24precision and at that level where body
26:27mass gains at least the muscle mass
26:29gains are going to come slower so don't
26:32if if you're a relatively Advanced
26:33lifter with these skills and that
26:34awareness uh and the ability to be a
26:37little more accurate definitely lean on
26:39more metrics because you can use them um
26:42but I think the the more generalized
26:43advice especially for intermediates is
26:46perfect awesome Eric you know a lot of
26:50 frighteningly high in amount of
26:53literal this is an insult it wasn't
26:56there uh but um I want to know more of
26:59what you know where can I find you do
27:01you publish anything I can read about
27:03science I want nerd hit me yo if
27:06you want to actually read my published
27:07papers I do the best I can to publish
27:09Open Access excellent now if you are
27:12more interested in how to apply the
27:14science I also review research so we
27:17have what's called mass mass research
27:19review which is myself Eric Trexler
27:21another person who knows a lot of stuff
27:23Lauren Kenzo simple and the other Dr
27:25Mike Dr Mike zeros yes the better do
27:29there's another medical doctor Mike
27:30there's like a trillion YouTube
27:31subscribers and he's also a Russian Jew
27:34and I think he actually like does MMA
27:36even which is like a step off from
27:37Jiu-Jitsu he's like the guy I never
27:39became and he's beautiful he's like in
27:41GQ and I'm Look At Me Jesus he's your Dr
27:44Trexler dude it's up Dr Trexler
27:46is like me with stats knowledge it's
27:48frustrating it's like just better yeah
27:50so anyway if you want to follow me the
27:52better me Lauren and the better Dr Mike
27:55then definitely check out Mass where
27:57every single month we go through studies
28:00like this that are directly applicable
28:01to lifters nutrition training coaching
28:03psychology and we review them from the
28:05lens of how will this help the athlete
28:07or the trainer or the general fitness
28:09practitioner so that's something I would
28:12highly recommend Mass research
28:13review.com and if you don't want to
28:14subscribe if you want me to be out on
28:16the streets broke at least watch our
28:18YouTube channel because every single
28:20week we do Mass office hours where two
28:22of us that's awesome Eric plus someone
28:24else will take live questions and answer
28:26questionss that get got deposited to us
28:28Live on YouTube for an hour hour and a
28:30half every week yeah guys on RP we try
28:33to provide you with a ton of really good
28:35evidence-based information two things on
28:37that one we can't possibly teach you all
28:39the sure not in a couple
28:40months of videos and so there's tons of
28:43other folks like Eric and his team
28:44producing unbelievable content that if
28:46you really want to be the best trainer
28:47the best coach the best athlete you can
28:49be you're going to go find him
28:50secondarily what we do here at RP is
28:53typically a dog meta summary of
28:55things these people actually find out on
28:57Research so you want that real Nuance
28:59you don't want to just repeat that
29:00I say not really know is that Dr Mike
29:02just making up again or is he
29:04actually right you want to go to the
29:05source you will typically find that we
29:07don't lie too much on this channel
29:08though my Butlers do occasionally make
29:10me say unkind things about people it's
29:12really strange Butlers have a Mean
29:14Streak do your Butlers ever get kind of
29:16Serial killery how many Butlers do you
29:18have let's just ask the obvious question
29:20I did not know this is going to be a
29:22butler measuring match Eric there's no
29:24measuring this is just to tell people
29:26how they could be living if they
29:27organized their lives better do you have
29:29a a recommendation for a a first Butler
29:32oh uh we'll talk after this video um
29:35other than Butlers this is the place to
29:37get a lot of amazing Insight we tell you
29:39guys about all great folks meno Hensel
29:41is awesome strong brast science
29:43is awesome 3dmj and mass are at
29:45the top of the pile go check them out
29:47learn things and honestly just
29:49unsubscribe for me cuz I'm
29:50olders I'll see you guys next
