How To Adjust Your Diet To Successfully Bulk

Andy MorganMaking Adjustments119 Comments

Menno Henselmens, How To Bulk

Menno Henselmens, How To Bulk

Picture: Coach Menno Henselmens. – Natural, shredded, nailing it like a boss.

Bulk’ – to gain body weight, with the primary goal of gaining muscle.

I feel there is an absence of quality diet advice out there for people trying to bulk. ‘Eat more!’ – lacks the detail and finesse to really optimise things, ‘Calculate your macros, train hard’ – misses the fundamental point that as we progress, calorie and macronutrient needs change and adjustments are needed to keep us progressing.

This guide is something that people have been bugging me to write for nearly three years, but truthfully, back then I didn’t feel that I had enough experience to write one without simply parroting things I had read elsewhere and applied to only a handful of clients. I’m glad that I waited, as coaching a lot of people through a bulk is the only way I could find out what stuff really matters vs what doesn’t, and come up with my own way of doing things.

How much more should we eat? Of what macronutrient? Do macros matter? How do I know when I should adjust? How do I minimise fat gain?

This is detailed, as that is how the overwhelming majority of people requested it. – 8000 words, and approximate ~35 minute read time. – There is a fair amount of reading up front then, but it may save you months of effort down the line.

I cobbled together 12 ‘graphs’ to try and explain what I am talking about visually. I’m no graphic artist though, so perhaps better to consider them whiteboard scribbles. Sincerely, I hope you find it interesting as well as practically helpful when choosing how you wish to bulk and implementing it successfully.

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Podcast Interview: Greg Nuckols

Andy MorganPodcasts13 Comments

Greg Nuckols Podcast - Squat

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Subscribe-on-Stitcher-button-mediumThe guest on the show today is a good industry friend of mine, Greg Nuckols.

Greg is the content manager for Juggernaut Training Systems, one of the biggest strength training websites in the world. He’s also the owner of Strengtheory.com, a site that has exploded in popularity over the last year due to the quality and originality of the writing that he’s putting out. In addition to being a very well educated and exceptional writer, he’s also an elite level powerlifter, with best lifts including 755 pound squat, 475 pound bench and 725 deadlift (so over 1900 pounds total). Greg holds one all-time world record, he used to have two more but those were beaten in the last year, and I know he is itching to get those back.

I hope you enjoy this somewhat rambling conversation between two friends. We cover a lot of topics, not just on lifting, but on business, ethics, beer and Greg’s terrible taste in music.

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Stress: In The Gym, Out of The Gym, and How it Affects Your Program and Progress

Andy MorganTraining Principles70 Comments

Training Experience Stress-response Graph

Training Experience Stress-response Graph

Graphs That Give You Gains: One of the lovely curves you’re about to become familiar with.

“It depends.” I hate giving this answer, but in so many cases that’s the only one that can be given. Unlike with the coaching, when people ask questions in the comments I don’t know the person and their situation, so in order to be helpful I need to either ask a follow up question, or explain a bit of theory, and by that point the person is often no longer interested and thinks I’m just being awkward by not giving the single answer that they so desperately want to hear.

Sometimes you need to read a little theory to get the answers you want…

Why should I cut back my training volume in a calorie deficit? By how much?
Are 3 sets better than 5, or 5 better than three?
How does training experience affect optimal training volume?
How little can I get away with yet maintain my gains?

It all comes down to stress: Training is a stress that we put on our bodies to force adaptation. You need to manage stress and recovery to make optimal gains. This article provides a framework to help show you how to answer those questions.

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Podcast Interview: Chase Erwin (Architects of Aesthetics.com)

Andy MorganPodcasts5 Comments

Coach Chase Erwin Architects of Aesthetics

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Subscribe-on-Stitcher-button-mediumFinally, after what seems like months of messing around I’ve figured out how to upload the Podcasts to iTunes. So here we are as promised.

My first guest is Chase Erwin. Chase is physique competitor and trainer based out of Little Rock Arkansas. He coaches people online similar to what I do through his site ArchitectsofAesthetics.com.

Today you’re going to hear us talk about both our training histories, the experiences that made him the coach he is today, how he overcame being skinny, and we discuss what really makes him tick – why he loves his job.

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A Full Guide To Progressing With Chin-ups

Andy MorganTraining Principles72 Comments

Ring Chinups

Ring Chinups

Chin-ups are a great upper-back exercise. You know it, and I’m not going to waffle on with an unnecessary paragraph explaining why. They’re hard, which is why most gym bros avoid doing them, well, at least with anything approaching good form. Most people stay the hell away from them and stick to the lat-pulldown machine instead. Their loss, don’t make it yours. Here’s what this article covers:

  • A guide to adjusting resistance to optimise the training effect.
  • A full progression guide from rank beginner through to advanced trainee.
  • Chin-ups vs pull-ups – which you should do and when.
  • Common technique mistakes and considerations for long-term joint health.

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Announcement: Taking A Break

Andy MorganNews & Site Introductions55 Comments

Coaching Break

February 10th, 2015. (Apply here to get on the waiting list.)

Two years ago I’m sitting in the airport with a friend Mark. It’s a couple of weeks before Christmas and we’re off to the tiny island of Palau in the middle of the pacific Ocean for a week’s scuba diving holiday. It’s inconvenient to get to, expensive when you get there, but one of the best places in the world for it.

Up until that morning, all week it looked very much like we wouldn’t be able to go – a typhoon had just ripped through destroying a large part of the island’s infrastructure and wrecking the sea visibility, but we got an e-mail from the dive company saying that it had cleared up, so we raced to the airport.

Our bags checked in, we had an hour before boarding. I pull out my laptop to get some work done before the flight.

– No charger.

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The 9 Categories of Trainee: Their Mistakes, How to Avoid Them, and What You Can Achieve When You Get Things Right (Pt.3of3)

Andy MorganGoal Setting117 Comments

Physique Goal Setting | Part 3

The final part in the series. We’ll cover four categories of trainees, Fat & Weak, with it’s related category Obese, and two types of skinny-fat, which I define separately as Skinny-fat and Purgatory.

  • What to do if you’re Overweight but New to Training.
  • How to Avoid the Skinny-fat Trap and What to Do if you’re Stuck in it.

The latter two categories are going to apply to a lot of frustrated people, and while I may not have the answers you want to hear, I do have the answers that you need to if you’re going to break out of the cycle and finally start making progress. (Click for part 1 and part 2.)

Audio version available ↓

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