Should You BULK or Cut? (men over 40)

Gaining muscle while losing fat is the Holy Grail for most gym-goers. We all want to build a bigger, stronger, leaner, and more muscular body.

Traditionally, bulking and cutting has been the method of choice to achieve this. It’s been the blueprint bodybuilders have followed for decades to achieve their incredible physiques.

But is it the best way?

That’s exactly what we go over in this video…should you bulk or cut?

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References:

1. Barakat C et al., Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time? Strength and Conditioning Journal 2020 0(0) 1-13
2. Forbes GB Body fat content influences the body composition response to nutrition and exercise Ann N Y Acad Sci. 2000 904:359-65
3. Campbell et al. 2020. Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial. J. Funct. Morphol. Kinesiol.2020, 5(1), 19; https://doi.org/10.3390/jfmk5010019
4. Alcarez et al Similarity in adaptations to high-resistance circuit vs. traditional strength training in resistance trained men J Strength Cond Res 25: 2519–2527
5. Rauch, JT, Ugrinowitsch, C, Barakat, CI, Alvarez, MR, Brummert, DL, Aube, DW, et al. Auto-regulated exercise selection training regimen produces small increases in lean body mass and maximal strength adaptations in strength-trained individuals. J Strength Cond Res , 2017.
6. Colquhon RJ et al Training volume not frequency, indicative of maximal strength adaptations to resistacne training J Strength Cond Res 2018 32: 1207-1213
7. Campbell B.I., Aguilar D., Conlin L., Vargas A., Schoenfeld B.J., Corson A., Gai C., Best S., Galvan E., Couvillion K. Effects of High Versus Low Protein Intake on Body Composition and Maximal Strength in Aspiring Female Physique Athletes Engaging in an 8-Week Resistance Training Program. Int. J. Sport Nutr. Exerc. Metab. 2018;28:580–585. doi: 10.1123/ijsnem.2017-0389.
8. Paoli et al Ketogenic diet does not affect strength performance in elite artistic gymnasts J Int Soc Sports Nutr 2012 9:34
9. Murphy C & Koehler K Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression Scandinavian Journal of Medicine & Science in Sports 2022 32:125-137

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