Many people finish a building phase feeling frustrated because they didn’t gain as much muscle as they expected. In today’s episode, I explain why that happens, why a short building phase is rarely enough to create dramatic physique changes, and why muscle growth is often much slower than people realize.
I also discuss the biggest mistakes people make during a build, why spending time out of a calorie deficit is so important, how muscle can still be gained without aggressively pushing body weight up, and the key training and nutrition factors that actually drive muscle growth.
If you've ever finished a bulk disappointed with your results, struggled to build muscle, or wondered how long a building phase should really last, this episode is for you.
Let’s talk about:
Why Time Out of a Deficit Matters
Reframing What a Building Phase Really Is
Why Muscle Growth Takes Longer Than You Think
Why Faster Weight Gain Doesn't Mean Faster Muscle Gain
Building Muscle Without Constantly Gaining Weight
Why Scale Weight Doesn't Tell the Full Story
The Importance of Focusing on Inputs
Training Frequency for Muscle Growth
Training Intensity and Effort
The Best Rep Ranges for Building Muscle
Exercise Selection and Equipment Considerations
Why Training Often Becomes the Limiting Factor
Nutrition Factors Beyond Calories
Sleep, Recovery, and Stress Management
Why You Still Need Time Out of a Deficit
Limitations of DEXA Scans and Body Composition Testing
Why Long-Term Consistency Matters More Than One Bulk
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