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How to Build Muscle WITHOUT Bulking (NEW STUDY!)

Can we build muscle without bulking? No, right? If you want to build muscle, you gotta bulk, right? I mean that’s what all the biggest guys in the gym seem to be doing. But bulking can actually be the WRONG way to build muscle for most people. Today I’ll share why that is and how you can build muscle without bulking up. Get ready for some of the best bulking tips you’ve ever seen.

Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
https://quiz.builtwithscience.com/

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It was long believed that the only way for your body to get enough energy for the costly process of muscle growth was by being in a calorie surplus, aka “bulking”. However, the downside is that you put on a lot of fat in the process. I recently spoke with Dr. Eric Helms, and asked him if he thought bulking is the best way to build muscle. He said it depends upon who you are. If you are relatively new to lifting and you are within what we would call normative ranges of body fat, potentially it is.

When I started lifting, my first bulk worked extremely well. But after that, I noticed my bulks became less and less effective. This got me thinking: is overeating really the only way to build muscle? Could we turn the excess fat on our bodies into muscle instead? Turns out, research shows you don’t need to be in a calorie surplus to build muscle. Dr. Eric Helms agrees that body recomposition is attainable. However, a disclaimer: is body recomp as efficient as an intermediate or advanced lifter being in a small surplus? Probably not. But it is one way, another approach that might fit someone better if they're already higher in body fat than they would like to be.

Now does all this research mean bulking is useless? What if you’re not worried about fat loss and simply want to maximize growth? Well, if you're starting at an already high body fat percentage, it's totally fine to go into a surplus and put on muscle, just be aware that it's going to come with more body fat gain. And if you’re already close to where you're comfortable with the way you look, you might want to consider taking an approach where you're eating at maintenance or you're trying to lean gain (build muscle without bulking up), or you might decide to cut first before then eventually bulking.

Now, some crucial bulking tips. It’s mostly beginners that benefit from bulking because they have the highest sensitivity to muscle growth. Bulking becomes less effective over time. That said, another “population” that benefits from traditional bulking would be Sam Salek and professional bodybuilders who take performance-enhancing drugs. Theoretically, when you're using anabolics, your ceiling goes up.

This brings us back to the reality that for a natural lifter past the beginner stage, muscle growth is very slow. If you try to rush it, you’ll just gain more fat rather than muscle. You need to scale your diet based on your experience level and how sensitive you are to muscle growth. This brings us to the next question: how many calories should you be eating to build muscle while minimizing fat?

If you’re a beginner, eat a daily calorie surplus of around 400-500 calories. Once you start to notice that it seems like it's mostly just fat coming on, you want to cut that calorie surplus probably in half roughly, and then just focus on progress in the gym. Try to gain just 1% of your body weight per month by using a small surplus of just 200 to 300 calories. Then, once you get into the advanced stage and are near your genetic ceiling of muscle growth, that’s when you dial it back even further by using a very small surplus.

That said, unless you’re super analytical or really dedicated to your fitness goals, I’ll admit tracking all this stuff can get overwhelming especially if you’re trying to nail down a really small surplus. If this sounds like you then don’t worry about tracking anything. Just focus on eating lots of protein, healthy whole foods, and use your strength and your body weight to determine if you’re eating the right amount. If after a month you step on the scale and you’ve gained 10 lbs, then you know you gotta dial it back. On the other hand, if you lost weight and haven’t been getting stronger in the gym, then that’s a sign you gotta eat a bit more.

Alright. To summarize, can we build muscle without bulking? Yes. But should you? It depends on where you’re at. For those who aren’t crazy lean and want to lose fat while building muscle, then eat just enough calories to maintain your weight or at a small deficit to lose no more than half a pound a week. Just keep in mind this approach can become less effective as you get more experienced. On the other end, for those who are less interested in losing fat and want to maximize muscle growth, use the bulking and “gaintaining” guidelines I presented earlier.


The #1 Workout That BLEW UP My Back (3 Exercises)

A defined, wide back is key to achieving that Greek God look. But with over 15 different back muscles, it’s not as simple to workout your back as other muscle groups. Most guys do their back workout and back exercises wrong without even realizing it. For years my back barely grew even with all the “best” back exercises. But recently, my back has blown up. It’s broader and thicker than it’s ever been in the past. And the crazy part is, all it took was 3 best back exercises that I guarantee will do the exact same for you if you nail down the proper form during your back training. Without further ado, here’s the best back workout.

Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
https://quiz.builtwithscience.com/

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Before we dive into the back exercises, here’s something crucial. It’s not just about doing the right exercises; it’s about doing them the right way. So, I'll show you how to perform each exercise to ensure you’re actually hitting the right parts of your back. And to take it even further, I’ll introduce some new scientific research that can help you get up to 2x the growth for every set you do.

Let’s start with your lats in our back training. Unfortunately, despite being the largest muscle in your upper body, the lats are often one of the most underdeveloped muscles. Part of the reason for this is because they’re treated as just 1 big muscle. When they should really be split up into 2 main areas - the upper and lower lats.

We’ll start with the lower lats with the lats-focused lat pulldown. Typically, when people do lat pulldowns in their back workout, they flare their elbows, which is great for the muscles around the shoulder blades but not as good for hitting the lats. To work the lats more, you want your elbows tight against your body as you pull. Focus on pulling from your elbows. Visualize them moving in a slight arc. Pull your shoulders down, away from the ears. Pull until your elbows are inline with your torso, then control the way up. At the top, fully extend your arms and let your shoulders rise up for a deep stretch. Because most of the gains seem to come from the top of the lat pulldown, when the muscle is stretched. Also, once you can’t do anymore full reps, keep going by doing as many half reps as you can in that top position.

Alright, onto the upper lats with the cable row, one of the best back exercises. You ideally want a grip where your hands are shoulder-width apart with the palms facing in. Brace your core and lean forward slightly. Next, think about pulling the elbows back and down towards your hips. Once your elbow reaches your torso, control the weight back, fully extending your arms and letting your shoulder rise up to get as deep of a stretch in your lats as possible.

An excellent alternative: dumbbell rows, but with 2 key adjustments. Instead of a flat bench, incline it slightly. Lean one arm on the bench, and then put your opposite back leg far out to the side. Next, brace your core, and think about driving your elbow down towards your hips in that same arcing motion as before. Keep the elbow tight to your sides. Keep your back flat, pull until the elbow reaches your torso, then control the weight back down. Lastly, whether you use cables or dumbbells, once you can’t do anymore full reps, just remember to keep going by doing as many half reps as you can in that stretched position.

Ok, onto our final exercise in our best back workout, which will now focus on building your back thickness. We’re going back to the cable row, but this time modified to hit the mid and upper back muscles. We need a wide grip. So in this case, an overhand grip on the lat pulldown bar works perfectly. Instead of leaning forwards, learn back slightly. Brace your core and pull the bar back and up to your chest, letting your elbows flare out in an arrow shape. Squeeze your shoulder blades together at the end, and control the weight back down. But remember, most of the growth comes from the stretch, so open up your shoulder blades as wide as possible at the end of the rep.

Now you can easily do this with dumbbells instead by using an incline bench as a chest support and doing the same rowing motion. A T-bar is also an excellent choice.

After you can’t do anymore full reps, continue the set with half reps just like I explained earlier. But don’t stop there. Once you can’t do anymore half reps, rather than pulling with your arms, keep them straight with your shoulder blades opened up, then squeeze them together hard, almost as if you were doing a shrug. Open up your shoulder blades again and repeat this for as many reps as you can until the weight just won’t budge. It’s intense - but I guarantee your traps will grow really quickly from this.


Apple Intelligence on iPhone in 5 minutes

The all-new iPhone 16 and iPhone 16 Pro are built for Apple Intelligence. The powerful intelligence system helps you write, express yourself, and get things done effortlessly. With groundbreaking privacy protections, it gives you peace of mind that no one else can access your data — not even Apple. Here’s Craig Federighi to tell you all about it.

Watch the full keynote here: https://www.youtube.com/watch?v=uarNiSl_uh4

Audio Descriptions: https://youtu.be/Mw3N1MmJQhQ

“Dreamliner” by Avalon Emerson https://apple.co/Dreamliner-Avalon-Everson
“Done (Let’s Get It)” by Yaeji https://apple.co/Done-Yaeji
“Reallywanna” by Tennyson https://apple.co/Reallywanna

#iPhone16 #iPhone16Pro #AppleIntelligence #AppleEvent

Welcome to the official Apple YouTube channel. Here you’ll find news about product launches, tutorials, and other great content. Apple’s more than 160,000 employees are dedicated to making the best products on earth, and to leaving the world better than we found it.


ICYMI — Apple Event Highlights

In case you missed it, here’s a recap of the exciting announcements from this year’s September Event.

*Honor of Kings: World coming later.

Watch the full keynote here: https://www.youtube.com/watch?v=uarNiSl_uh4

Audio Descriptions: https://youtu.be/55ROEkIiwow

#AppleEvent #iPhone16Pro #AppleWatchSeries10 #AirPods4

Welcome to the official Apple YouTube channel. Here you’ll find news about product launches, tutorials, and other great content. Apple’s more than 160,000 employees are dedicated to making the best products on earth, and to leaving the world better than we found it.



Shot on iPhone 16 Pro | The Weeknd “Dancing In The Flames"

A look at The Weeknd's new music video for "Dancing In The Flames" shot entirely on iPhone 16 Pro in cinematic slow motion 4K120.

Learn more about iPhone 16 Pro: https://apple.co/3B3gDpN

Audio Descriptions: https://youtu.be/EFX37qssZYU

#ShotOniPhone by Erik Henriksson
#ShotOniPhone16Pro

“Dancing In The Flames” by @theweeknd: https://www.youtube.com/watch?v=MLlSSJ0z7xM
Directed by Anton Tammi

Welcome to the official Apple YouTube channel. Here you’ll find news about product launches, tutorials, and other great content. Apple’s more than 160,000 employees are dedicated to making the best products on earth, and to leaving the world better than we found it.


Shot on iPhone 16 Pro | The Weeknd “Dancing In The Flames” | Behind the Scenes

A behind the scenes look at The Weeknd's new music video for "Dancing In The Flames" shot on the new iPhone 16 Pro.
Cinematographer Erik Henriksson and photographer Eddy Chen explain how they captured iconic visuals using the new cinematic slow motion in 4K120, Camera Control, and Photographic Styles.

"The new camera features on the iPhone 16 Pro make it a filmmaking powerhouse" — Erik Henriksson

Learn more about iPhone 16 Pro: https://apple.co/3ZeKe9T

Audio Descriptions: https://youtu.be/Gl8zsbvnWUw

#ShotOniPhone by Erik Henriksson and Eddy Chen
#ShotOniPhone16Pro

“Dancing In The Flames” by @theweeknd: https://www.youtube.com/watch?v=MLlSSJ0z7xM
Directed by Anton Tammi

Welcome to the official Apple YouTube channel. Here you’ll find news about product launches, tutorials, and other great content. Apple’s more than 160,000 employees are dedicated to making the best products on earth, and to leaving the world better than we found it.