Bulking | Cutting | The Truth!!

  • Published: 19 March 2017
  • Put the science back in strength - athleanx.com/x/science
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    Bulking and cutting is one of the most popular methods of adding muscle fast, but does it work the way you hope it would? In this video, I’m going to show you how you can actually build muscle and burn fat at the same time and significantly change the look of your body by doing so. I will also cover some of the potential pitfalls on the way to the perfect bulk and cut that could be undercutting your end result.

    To start, it helps to discuss what the theory behind bulking and cutting is for putting on muscle. That discussion needs to start with a determination of what you ultimately want to look like at the end of your bulk and cut. If your goal is to wind up with nothing but pure lean muscle gain then you will have to identify that and understand that your cut is going to have to be precise and must be able to last for the duration. In other words, you will have to cut until every bit of excess body fat that you put on is no longer there, while making sure not to compromise any of the lean muscle mass you added in the process.

    If on the other hand you simply want to add “size”, for lack of a better term (meaning pack on partial amounts of lean muscle and body fat) then your goals and the practicality of the process would become much simpler to adhere to. For the purposes of this video and channel however, we are assuming that the end product of your bulk and cut would be to add pure lean muscle gains without body fat hiding what you have done.

    With this said, I argue that this whole process does not have to be segmented into a bulking phase and a cutting phase but rather can be achieved at once (with a significant impact on how you look and feel at the end). By being hypo caloric and maintaining a positive nitrogen balance you can definitely add muscle and burn fat at the same time, albeit at a slightly slower but much more consistent and maintainable rate.

    When the longevity of your appearance and gains is what is paramount, the alternative of spending half the year fat and a few months comfortable enough with your physique to take off your shirt is not an option. When you bulk and cut at the same time you can walk around 365 days a year looking your best while steadily accruing lean muscle year over year.

    The risk of bulking and then cutting is often that the adaptation to going into a sustainable hypo caloric diet becomes daunting and as soon as it cannot be maintained, the results are lost. Many people will enter into a bulk and never fully come out of it. There are many a gym filled with guys spending hours each week on cardio trying to reverse the effects of a long ago bulk gone wrong.

    If instead you focused on staying slightly hypocaloric while increasing your protein intake to support positive nitrogen balance needed to keep a net protein synthesis, you would find that you could add pure lean muscle more consistently. Now, this process will be a slightly slower one than trying to force your body to grow more quickly but the end result will be more sustainable and consistent.

    For a complete program that walks you through the process of eating foods you love while allowing you to lose fat if you desire while adding pure lean muscle, head to athleanx.com and get the ATHLEAN-X Training System. Learn to eat and train like an athlete and get gains that you can keep and proudly show off three hundred and sixty five days a year.

    For more videos on bulking and cutting, diet and how to get ripped and build muscle at the same time, be sure to subscribe to our channel here on RUclip at http://superiorjanitorial.pro/user/jdcav24
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Comments • 3 109

  • Zach B.
    Zach B.  9 hours back

    I believe this video to be 100% f***ing accurate based on my own similar methods and results. Jeff and his program are the real f***ing deal! Thanks for all your help from videos and your no BS program. I truly appreciate it.

    • Really Random
      Really Random  3 days back

      As soon as you said longevity I subbed

      • Callum Higham
        Callum Higham  4 days back

        Did he actually say bitch tits 😂🤣

        • kalinator
          kalinator  4 days back

          bulking isn't "getting out of shape"

          • Treats and Threads youtube

            " I don't know that program yet. " LMAO @0:43

            • Ali Helmy
              Ali Helmy  5 days back

              "This channel is not about alarmingly fast anything" is the main reason I watch all your videos. *claps*

              • iNeverPlayFair
                iNeverPlayFair  5 days back

                You don't have an Athlean-X Taller program yet? I'm leaving. Call me when you do.

                • itay levy
                  itay levy  6 days back

                  Bitch titties

                  • Andrew Le
                    Andrew Le  7 days back

                    Set playback speed to 1.25 thank me later

                  • Javier Cespedes
                    Javier Cespedes  1 weeks back

                    So what does positive nitrogen balance means in terms of how many grams of protein to eat?

                    • Brandon Hudson
                      Brandon Hudson  7 days back

                      So pretty much just eat enough protein throughout the day but not too much. A good benchmark for me is 1 gram/lb bodyweight.

                  • Donavan Kelso
                    Donavan Kelso  1 weeks back

                    My friends drink protein with creatine an i always tell them your drinking horse shit..💩

                    • drc
                      drc  1 weeks back

                      I find it amazing that Jeff always manages to finish his speech just in time before the promo at the end of the video

                      • Christopher Reid
                        Christopher Reid  1 weeks back

                        Thanks for another great video. I had watched guys before this that said "you either have to bulk or cut". I had no knowledge of "protein nitrogen balance". I kept trying to put myself in a caloric surplus daily to gain mass. Good thing I only did that for like 2 days.

                        I orginally started at 5'9 weighing at 137lbs. I'm currently 142lbs. I've been exercising for about 3.5 months at 45 minutes a day. I've noticed that I've gotten considerably more lean since I started. I was having trouble gaining muscle mass at first but continued to watch videos to correct my form. I'm excited to see what another 3 months will achieve. Thank you!

                        • Victor Cruz
                          Victor Cruz  1 weeks back


                          • Marco Antonio
                            Marco Antonio  2 weeks back

                            He could wear a necklace or a chain and put the microphone there though 🤣

                            • nostrum
                              nostrum  2 weeks back

                              This is just a straight up lie,see the acne starting on this guys body? That is because he started taking TESTOSTERONE!!!!!!!

                              • waalex11
                                waalex11  2 weeks back

                                I still don't believe this.

                                • Mardig Bidanian
                                  Mardig Bidanian  2 weeks back

                                  Also strength developement is very important too . Gaining strength over time on the big lifts will produce more muscle growth during this process . Also focusing on compound lifts is extremely important too

                                  • Charlie Spieker
                                    Charlie Spieker  2 weeks back


                                    • Juan Romo
                                      Juan Romo  2 weeks back

                                      Damn he really said "bitch tits" lmfao 🤣

                                      • The Nickster
                                        The Nickster  2 weeks back

                                        Isn't body recomposition only for newbie lifters?

                                      • adjeast ludin
                                        adjeast ludin  3 weeks back

                                        0:46 🤣

                                        • John Woods
                                          John Woods  3 weeks back

                                          Thank you Sir at 50 I can take my shirt every day

                                          • Harmen Liefhebber
                                            Harmen Liefhebber  3 weeks back

                                            Next video: hydration is killing your gains.

                                            • Zach Blackburn
                                              Zach Blackburn  3 weeks back

                                              Even Jeff’s veins have muscles

                                              • Ok XD
                                                Ok XD  3 weeks back

                                                *BITCH TITS*

                                                • Mauricio Santos
                                                  Mauricio Santos  3 weeks back

                                                  So protein superplus

                                                  • Skylar Forrest
                                                    Skylar Forrest  3 weeks back

                                                    My physique has changed drastically and my muscle and strength gains have been crazy. I started seriously working out 4 months ago and have approximately lost about 5% body fat and gained a serious amount of muscle while weighing the same.

                                                    • Eduardo Campos
                                                      Eduardo Campos  3 weeks back

                                                      Love these metabolic videos

                                                      • TacoStanMan
                                                        TacoStanMan  4 weeks back

                                                        Those are the ignorant* people.

                                                        Calling misled and ignorant people unintelligent isn't really accurate, Jeff! I get what you're saying, but it's an important distinction. Just my opinion.

                                                        • Paivren
                                                          Paivren  4 weeks back

                                                          I don't really understand this.
                                                          If that guy really was on a caloric deficit, he should have lost weight. Not only body fat, but weight. It might be that you can build muscle in a caloric deficit (with the positive nitrogen balance Jeff is talking about), but if you really are in a caloric deficit, you should lose more pounds of fat than you gain pounds of muscle. Because a caloric deficit means weight loss, right?

                                                          That means one of two things: Either that guy did not really weigh the same before and after. Or you can also lose body fat and increase muscle without being in a caloric deficit, i.e. staying on maintenance, which that guy seems to have done.
                                                          Which is it?

                                                          • Eric Lewis
                                                            Eric Lewis  4 weeks back

                                                            Agree. The problem is that sometimes it's hard to significantly increase your protein intake without also increasing calories. I think that's why a lot of guys prefer bulk/cut. If you're gonna lose body fat and gain muscle weight at the same time, you're almost definitely going to need to supplement. There's nothing wrong with using some protein powder.

                                                            • moe
                                                              moe  4 weeks back

                                                              I disagree with Jeff this time, even though I agree that if he does not lose any weight and train hard would end up with good results, the results will be so slow to come, this guy is way better off cutting about 15 lbs while training very hard then lean bulking again from there the results will be just much much faster

                                                              • Alen Vidović
                                                                Alen Vidović  4 weeks back

                                                                Jeff: today we're gonna take test, together
                                                                Me; gets needle and syringe out of the drawer

                                                                • Aa Grille
                                                                  Aa Grille  4 weeks back

                                                                  This is the ONLY channel you need for bodybuilding!! Keep it up!

                                                                  • Dhanar Putra
                                                                    Dhanar Putra  4 weeks back

                                                                    I've tried cutting and it goes bit too far.
                                                                    No muscle / skinny and my wife was angry because I didn't look sexy anymore.
                                                                    Then I tried to maintain my body weight at some level and the same time doing workout to gain muscle without increasing my body weight.

                                                                    • Sensory_Deprivation
                                                                      Sensory_Deprivation  1 months back

                                                                      Jeff is one of the only one's that I trust.

                                                                      • Rockets #1
                                                                        Rockets #1  1 months back

                                                                        Hmmm. How come I eat more calories but never gain too much weight and still gain muscle mass while losing body fat? I mean, I eat healthy foods and lean proteins combined with natural protein shakes, but I can't seem to shape my muscles in the way most peoples are

                                                                        • Adrian Hart
                                                                          Adrian Hart  1 months back

                                                                          Haha, bitch tits

                                                                          • Just Pass'n by dont mind me

                                                                            THIS is what i needed to see...No idea why i look at other channels for this kind of information when every time i just end up coming back and proving to myself why this is the best.

                                                                            • Pawan ShreStha
                                                                              Pawan ShreStha  1 months back

                                                                              If you're not that BIG then tell them you're cutting, if you're not that cut then tell them cause you're bulking!

                                                                              • SoulPuzzle
                                                                                SoulPuzzle  1 months back

                                                                                He didnt get taller i dont know that program yet:))))

                                                                                • Razvan Marcu
                                                                                  Razvan Marcu  1 months back

                                                                                  In 90 days? Is possible yes, but with steroids. Dont talk shit. Even you are using big doses of steroids.

                                                                                  • Maddog8148
                                                                                    Maddog8148  1 months back

                                                                                    Where are you based out of? What state?

                                                                                    • LittleImpaler
                                                                                      LittleImpaler  1 months back

                                                                                      He needs, cardio, resistance training, and a healthy balance diet.

                                                                                      • Rileswithsoul
                                                                                        Rileswithsoul  1 months back

                                                                                        "Look at those bitch tits"😂😂😂😂 Jeff, goddamn man! I spit my protein shake everywhere hahaha

                                                                                        • Cameron Smith
                                                                                          Cameron Smith  1 months back

                                                                                          "perpetually bulked" I died 😂

                                                                                          • Juan Van Zyl
                                                                                            Juan Van Zyl  1 months back

                                                                                            Thanks for the help I bulking for 6 months going for 1 year ..